Watermelon Seeds: Nature’s Tiny Powerhouses

Most people, when they think of watermelon, picture a succulent fruit made for summer picnics and backyard BBQs. However, hidden in this fresh and juicy fruit is a nutritious gift of nature that will blow you away: Watermelon seeds. Typically discarded or ignored, watermelon seeds are little gems created by nature containing a myriad of the nutrients our bodies need and have potential health benefits you'll want to note.

**Nutritional Profile**

Those watermelon seeds - although small, pack a punch when it comes to nutrition. Some essential vitamins and minerals that help support your overall health -

1. Protein - Watermelon seeds are a high protein plant source. Seeds and nuts are a good source of protein in general but they contain much more protein than most other seeds or nuts, which can make them especially valuable for vegetarian and vegan diets. Just one ounce of watermelon seeds contains roughly 8g protein, important for muscle repair, enzyme activity and immune health.

2. These seeds contain healthy fats like monounsaturated or polyunsaturated fat. These fats help keep your heart healthy, reduce inflammation and assist in brain function. Watermelon seeds also contain omega-6 fatty acids to help your skin stay gorgeous and hair healthy. (Smart!)

3. Minerals: the watermelon seeds have in them many essential minerals as magnesium, zinc, iron and potassium. Importance of Magnesium for Muscle and Nerve Function: Bone Health Zinc is beneficial for immune function as well as the healing of any wounds and iron is necessary in order to transport oxygen through our blood. Potassium is important in Blood Pressure and Fluid Balance.

Watermelon seeds are a rich source of antioxidants, i.e. Antioxidants help fight oxidative stress in the body which can potentially lower risk of chronic disease and improve overall health.

**Health Benefits**

This nutritional profile contributes to the potential health benefits of watermelon seeds.

1. Protects Heart: The omega 3 and omega-6 fatty acids present in the watermelon seeds are effective for maintaining cardio vascular functioning. Omega-3s are anti-inflammatory and can help reduce levels of bad cholesterol, lowering the risk for potential heart diseases.

2. Helps digest: Watermelon seeds contain dietary fiber which helps aid in digestive process and promotes healthy gut. It helps avoid constipation, and can actually help you create good gut bacteria which the stomach needs to runs smoothly.

3. Enhanced Immunity: The minerals present in watermelon seeds like zinc & iron are essential to a strong immune system. Zinc is another mineral that has many functions within the immune system, from supporting cellular function to blocking inflammation [6]. Red blood cells are responsible for carrying oxygen in the body, and therefore it is imperative to have enough iron.

4. Healthy Skin and Hair: Watermelon seeds contain healthy fats as well as antioxidants which are beneficial for both skin and hair health. Antioxidants: These protect against the damage from free radicals which are known to cause premature aging, dry skin and blemishes Essential Fatty Acids (EFAs): They maintain skin elasticity and hydration. And with these benefits come signs of aging lessened and a glowing appearance.

However, Watermelon seeds are also effective in boosting your energy providing with high protein and healthy fat. They make a great snack for people on the go or before a midday workout.

Culinary Uses

Watermelon Seeds, though considered as waste, yet they are very nutritious and can be added to your diet. Ways to Use Watermelon Seeds for Food

1. Roasted Seeds: Roasting watermelon seeds helps to boost their flavor and makes them crunchier. Just give them a rinse, toss with some oil + your favorite seasonings and they go in the oven 350F for about 10-15 minutes. They can be enjoyed as a snack, or sprinkled over soups and salads for extra crunch.

2. Seed Butter: Watermelon seeds can be finely ground to produce a smooth, creamy seed butter similar to almond or peanut. Summary This nut butter can be used as a spread on toast, in smoothies or as an option to dip fruits and vegetables.

3. Trail Mix: Add toasted watermelon seeds to homemade trail mixes combined with nuts, dried fruit and other seed for a protein-, healthy fats- and fiber-rich snack.

4. Baking-: You can include library ground watermelon seeds into baked goods, such as muffins, bread or granola bars. This increases the nutrient density and provides a mild, nutty flavor as well.

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