Don’t Throw Away Seeds: 5 Health Benefits Of Watermelon Seeds
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Whenever we think of summer, what comes to mind is watermelon, litchi, and mangoes. These summer fruits not only provide essential nutrients but also keep the body cool and hydrated. Among these, what attracts special attention is watermelon. The pink, squashy, juicy fruit needs no introduction and is available in the market throughout the summer season.  

However, we often eat the juicy part of the fruit and throw away the seeds. However, little do we know that watermelon seeds have several health benefits. They are rich in proteins, vitamins, omega-3 and omega-6 fatty acids, magnesium, zinc, copper, potassium, and more. The seeds are high in calories, so they should be consumed with limitations. Notably, one cup of roasted watermelon seeds contains approximately 600 calories.  

Watermelon seeds taste like sunflower seeds but are a little less nutty. Watermelon seeds can be consumed raw, sprouted, or roasted. Take them out of the watermelon and allow them to dry. Then you can roast them in a pan and keep them in an airtight container. You can eat them as snacks, use them in salads, or use them as watermelon seeds in butter. Watermelon seeds can be soaked in water and added to smoothies along with fruits, nuts and dried fruits. They can be included in Indian sweets like halwa and barfi, along with nuts and dried fruits like almonds, raisins, and cashews. Watermelon seeds are also ground to puree along with cashews and almonds and used to prepare basic white or yellow Indian gravies.

Watermelon seeds provide ample health benefits. Take a look at some of them:  

  • Improves Skin Health    

The watermelon seeds are loaded with vitamin C and antioxidants, which help treat acne and early signs of ageing. The magnesium content of the seeds improves overall skin health. They act as moisturisers for dull and dry skin. Zinc in the seeds slows down the process of ageing owing to its ability to stimulate protein synthesis, cell division, and repair.    

  • Strengthen The Hair    

The presence of proteins, iron, magnesium, zinc, and copper is known to improve the quality of your hair. The seeds help strengthen your hair and promote hair growth. The protein boosts hair growth, and magnesium prevents split ends and breakage. Copper boosts melanin production, which helps the hair remain silky and vibrant.    

  • Improve Heart Health    

Watermelon seeds are a good source of monounsaturated and polyunsaturated fatty acids. These good fats prevent heart attacks and strokes. Besides, the presence of magnesium keeps the heart healthy and regulates normal blood pressure. Besides, the seeds act as an anti-inflammatory, antioxidant, and vasodilator, which are probable reasons for a healthy heart. Iron helps supply oxygenated blood to the whole body. Calcium regulates heart movement.    

  • Lowers Blood Sugar Level    

If you’re suffering from a blood sugar level imbalance, watermelon seeds are there to help you. The magnesium present in them regulates the metabolism of carbohydrates, which directly impacts blood sugar levels. The seeds also treat type 2 diabetes.  

  • Prevent Osteoporosis    

Being rich in magnesium, copper, and potassium, watermelon seeds improve the condition of weak bones. Consuming roasted watermelon seeds daily can prevent the early deterioration of your bones. The nutrients present in the watermelon seeds contribute to bone health, strengthen your bones, and improve their mineral density. 

If you are planning on how to consume watermelon seeds apart from being roasted, raw, or sprouted. We have a recipe just for you. The spicy watermelon seed rice recipe is an easy-to-make one-pot meal. Let’s look at the recipe below:  

Spicy Watermelon Seeds Rice 


  • 1 cups basmati rice, cooked  
  • 1/2 cup watermelon seeds  
  • 6 dry red chillies  
  • 1 teaspoon mustard seeds (rai/ kadugu)  
  • 1 teaspoon white urad dal (split)  
  • 1 sprig of curry leaves  
  • 1 tablespoon raw peanuts (moongphali), roasted  
  • 1/4 teaspoon asafoetida (hing)  
  • Salt, to taste  
  • 1 tablespoon Oil  


  • Dry roast the watermelon seeds and dry red chillies until the seeds start spluttering and popping. Turn off the flame.  
  • Once cooled, put the roasted watermelon seeds and dry chillies in a mixer. Grind them to a coarse powder.   
  • Place a kadai on medium heat and add 1 tablespoon of oil to it. Add mustard seeds and allow them to crackle. Then add urad dal, curry leaves, and hing.  
  • Add the peanuts and fry them until they turn brown. Add the rice and mix well. Add the coarsely ground watermelon seed powder. Mix all the ingredients well. 
  • The spicy watermelon seed rice is ready to serve.