Is consuming watermelon seeds safe for the body? Study reveals

The watermelon season is almost here. The vibrant red and juicy fruit is one of the top picks during warm weather for its high water content, texture, and taste. Moreover, true to its name, watermelon can quench thirst like very few fruits can.

But that’s not all watermelon is known for.

Of late, watermelon seeds have become very well-known – thanks to the upward popularity of trail mixes. Now, trail mix is a type of snack mix, typically a combination of granola, dried fruits, berries, nuts, and sometimes candy, and even seeds.

Trail mix is a healthy snack, particularly when made with wholesome ingredients and consumed in moderation. The key is to choose trail mixes that prioritize nuts, seeds, and dried fruits, which offer protein, healthy fats, and fiber, while avoiding varieties high in added sugar, salt, or unhealthy fats.


Generally, trail mixes contain pumpkin seeds, sunflower seeds, etc. However, watermelon seeds are also becoming a part of popular trail mixes.

Watermelon seeds in a trail mix not only provide a unique flavor and nutritional benefits, similar to other seeds like sunflower and pumpkin seeds, but they are also a good source of protein, vitamins, and healthy fats. They are often toasted or lightly salted for better flavor and crunch.


But, is watermelon seed good for your health?


Watermelon seeds benefits:

Watermelon seeds are generally safe to eat and even provide nutritional benefits. They are a good source of protein, healthy fats, and minerals like iron, magnesium, and zinc.

While some people may experience digestive discomfort if they consume too many seeds, it's generally considered safe to eat them as part of a balanced diet.



Here's a more detailed look at the benefits:

Nutrient-rich: Watermelon seeds are a good source of magnesium, which is vital for various bodily functions, including energy production, nerve function, and blood pressure regulation. As per the National Institutes of Health (NIH) recommendation, adults get 420 mg of this mineral daily. Magnesium is essential for many of the body’s metabolic functions. It’s also required to maintain nerve and muscle function, as well as immune, heart, and bone health.

They also contain iron, which is an essential component of hemoglobin, carrying oxygen through the body. It also helps your body convert calories into energy.

Heart-healthy: Despite being extremely low in calories, watermelon seeds provide healthy fats, including monounsaturated and polyunsaturated fatty acids, which – according to the American Heart Association – help protect against heart disease and lower bad cholesterol levels.

Blood sugar management: Low calories in watermelon seeds aid in blood sugar regulation by improving insulin sensitivity and helping the body metabolize carbohydrates. A large handful of watermelon seeds weighs about 4 grams and contains about just 23 calories!

Other benefits: Watermelon seeds contain zinc, which is an important nutrient, essential to the immune system. It’s also necessary for the body’s digestive and nervous systems, cell regrowth and division, and your senses of taste and smell.


How to eat watermelon seeds ?

Watermelon seeds can be eaten as a snack, can be incorporated into recipes, or can even be roasted for added flavor. They can be a nutritious addition to your diet, providing various health benefits. Roasting enhances the flavor and texture. You can roast them with a little oil and salt for a savory snack. Besides, sprouting watermelon seeds adds a different flavor and nutritional profile.


However, there are a few things to keep in mind:

Safety: Both black and white watermelon seeds are safe to eat, with white seeds simply being empty seed coats.

Potential digestive issues: Consuming large quantities of watermelon seeds, particularly if the body is not accustomed to it, may lead to digestive issues like constipation or bloating.

Moderation: While generally safe, it's recommended to consume watermelon seeds in moderation.