Why I love eating WaterMelon Seed–Citrullus lanatus

My affinity for eating Watermelon and the health benefits of watermelon that I discovered practically spur me to look further and blog about everything that has to do with this important fruit that needs to be promoted across the length and breadth of the world so that people can be aware about the medicinal and health benefit of taking fruits and vegetables against the popular affinity of many people to processed foods and drinks.


I have posted the nutritional benefits of watermelon as a whole.Now,it is quite expedient to blog about watermelon seeds because many people are oblivious of the fact that the seeds possessed its own medicinal and health benefits.


I really believed that this might end up changing the orientation of many people who always thrash watermelon seeds as something that is not important to add nutritional value to their daily food intake.


Recently, while I was with a watermelon vendor on my way home from work in the evening, out of curiosity, one young lad that I met with the vendor asked me if I always consume my watermelon with the seed and I answered him in the affirmative that I always eat everything without allowing anything to waste.He was surprised about this affirmation but at this level, on my part, I always eat the watermelon seeds without having an in depth knowledge about the nutritional and health benefits of the seeds.All I like about the seeds is that it is eatable and it will be a source of fibre that could be important in aiding digestion.


When I move further in adding to my knowledge base on the benefit of watermelon as a whole recently, I discovered that the seeds is also very important in adding value to human health.


Hence,I realised that I have been doing the right thing by eating watermelon seeds which I have been doing for years.


Therefore, let’s look at the health and medicinal benefits of watermelon seeds.


Watermelon Seeds Nutrition Facts

When compared to other snacks out there, watermelon seeds nutritional value come out far ahead. Watermelon seeds are considered to be low in calories and are nutrient dense with protein, essential fatty acids, vitamins and minerals. Check out here what are the watermelon seeds nutrients in detail.




Calorie Information
Amounts Per Selected Serving
602(2520 kJ) 30%
From Carbohydrate 67.1(281 kJ)
From Fat
(1792 kJ)
From Protein
106(444 kJ)
  From Alcohol
~(0.0 kJ)
Amounts Per Selected Serving
Vitamin A 0.0IU 0%
Vitamin C  0.0 mg 0%
Vitamin D  ~  ~
Vitamin E (Alpha Tocopherol) ~ ~
Vitamin K ~ ~
Thiamin 0.2 mg 14%
Riboflavin 0.2 mg 9%
Niacin 3.8 mg 19%
Vitamin B6 0.1 mg 5%
Folate 62.6 mcg 16%
Vitamin B12 0.0 mcg  0%
Pantothenic Acid 0.4 mg 4%
Choline ~
Betaine ~
Amounts Per Selected Serving
Calcium 58.3 mg 6%
Iron 7.9 mg 44%
Magnesium 556 mg 139%
Phosphorus 815 mg 82%
Potassium 700 mg 20%
Sodium 107 mg 4%
Zinc 11.1 mg 74%
Copper 0.7 mg 37%
Manganese 1.7 mg 87%
Selenium  ~  ~
Fluoride ~

Still hard to get convinced? Well, it’s time we got to the core of what we are talking about.


What Are The Health Benefits Of Watermelon Seeds?

Watermelon seed benefits are many which include contributing to a strong immune system and a healthy heart and helping improve brain functioning. Some of the important surprising benefits of eating watermelon seeds are being described.

1. Promote Heart Health

Benefits Of Watermelon Seeds

Image: Shutterstock

The magnesium in watermelon seeds greatly contributes to heart health. It aids in normal heart functioning and regulates blood pressure.

As per a Kentucky study, the beneficial effects of watermelon seeds on the heart could be due to their antioxidant, anti-inflammatory, and vasodilatory (widening of blood vessels) properties . The seeds are also a rich source of a substance called citrulline, which has been found to reduce aortic blood pressure – ultimately protecting the heart. The extract of the seeds was also found to lower cholesterol levels. Citrulline may also be useful in athletic performance and endurance.

One American study also throws light on the importance of magnesium in this aspect. Magnesium is one of the minerals that contribute to electrolyte balance in the body – a factor important for cardiovascular stability . And in patients with congestive heart failure, the presence of sufficient total body magnesium serves as an aid.

Low magnesium concentrations, especially at the time of surgery, can lead to cardiac glycoside toxicity. This basically means deficiency of magnesium can be lethal, more so in heart patients. And electrolyte abnormalities, as we saw, and potentially dangerous for patients with heart failure . Magnesium is also important in the treatment of cardiac arrhythmias (irregular heartbeat rhythm) .

As per a report by the Graduate School of Integrative Medicine, watermelon seeds can help lower blood pressure levels. To achieve this, you can dry the seeds and then boil them in water to drink as tea .

According to the University of Maryland Medical Center, dietary intake of magnesium has been linked to lowered risk of sudden cardiac death. Also, calcium needs magnesium (at precise ratios) to ensure your heart functions properly. But then, exercise caution and take advice when it comes to taking magnesium supplements. Magnesium helps the blood vessels relax – but it is also important to note that too much of magnesium can lead to a diuretic effect – excess of the mineral can be lost through urine, and this decreases its levels in the body as well as cause a dangerous electrolyte imbalance .

Watermelon seeds are also rich in zinc, which plays a key role in heart health. It regulates the way calcium moves in your heart cells. This is important as excessive calcium levels can lead to heart failure. And patients with congestive heart failure were found to have severe zinc deficiency, which simply explains why this mineral is so important for the heart .

2. Strengthen The Immune System

Watermelon seeds, especially the roasted variety, are packed with iron – and the mineral enhances immune function. The B vitamins in the seeds also help in this regard.

And magnesium, as per a Cuban study, has a strong relation to the immune system . In another study on rodents, magnesium deficiency was linked to impaired immune function . Magnesium also plays a protective role in allergic reactions, suggesting how important it is for our immune system.


3. Improve Male Fertility 

The zinc in watermelon seeds is important for the male reproductive system. According to a Chinese study, zinc supplementation can significantly enhance sperm quality of infertile men . Also, zinc is only second to iron as the most abundant element in human tissues. And trace elements like zinc play a major role in the male reproductive system as they exhibit high activity at the molecular level. Studies have also found lower levels of zinc in the seminal plasma of infertile men than that in normal males. Though further studies are required, the possibility is encouraging.

The seeds of the watermelon fruit are also good sources of manganese. As per the University of Maryland Medical Center, low levels of manganese can also contribute to infertility.

4. Aid Diabetes Treatment 

According to an Iranian study, watermelon seeds have positive effects on the accumulation of glycogen stores, which may be able to assist in diabetes treatment . The extracts of the seeds are considered antidiabetic, given their ability to decrease plasma glucose levels.

A report by the International Journal of Basic and Applied Sciences talks about the omega-6 fatty acids in watermelon seeds, stating that they might help prevent type 2 diabetes . Another study links low dietary magnesium intake to the development of type 2 diabetes and metabolic syndrome . Numerous cases of type 2 diabetes were linked to magnesium deficits. And in certain rat studies, magnesium supplementation was found to delay the onset of diabetes. Another study conducted on non-diabetic African Americans showed that low dietary magnesium was associated with insulin resistance.

The magnesium in watermelon seeds was also found to prevent insulin dysregulation (which can cause diabetes) . And if you are opting for magnesium supplements, you can go for magnesium threonate – which has been showing promise in the recent times due to its ability to penetrate cell membranes. However, consult your doctor first – as certain experts express their apprehension towards the use of magnesium supplements.

Studies have also found that pre-diabetics those with borderline diabetic blood sugar levels, almost always have low magnesium intake. The mineral is also vital to activate tyrosine kinase, an enzyme required for the proper function of insulin receptors. A problematic digestive system and alcoholism can also impair the body’s absorption of magnesium, which might eventually lead to diabetes. Regardless of the person’s weight, magnesium can play a protective role against diabetes. It can also lower the blood pressure in diabetes patients.

The zinc in the seeds, as per studies, was found to have beneficial effects on glycemic control. The mineral is also important in insulin action and carbohydrate metabolism. And believe it or not – zinc deficiency is on the rise in several countries, the very same countries with an increase in diabetes cases . According to the American Diabetes Association, higher zinc intake is associated with a reduced risk of type 2 diabetes in women . However, it is important to note that there could be differences in how people respond to zinc . Hence, take advice from your doctor if you are planning to take zinc supplements as all supplements can potentially have side effects or interactions with other supplements and medications.

5. Improve Brain Health 

Benefits Of Watermelon Seeds

Image: Shutterstock

The magnesium in watermelon seeds can help improve memory. It can also fight memory lapses associated with aging . Studies also show that magnesium-based treatments can work with great success for age-related memory loss. An American study states that brain magnesium can improve memory and even accelerate learning .

Low levels of magnesium have also been linked to Alzheimer’s. It has been found that treating dementia patients with nutritional magnesium can improve memory . The mineral can also affect numerous biochemical mechanisms that are important for neuronal function. It has neuroprotective effects, and magnesium treatment at early stages can lower the risk of cognitive decline in patients with Alzheimer’s disease.

The highest levels of zinc in the body are found in the hippocampus in the brain. The mineral has been used with great success to treat numerous brain ailments and even some forms of schizophrenia. Zinc has also been found to improve communication between the neurons and hippocampus – and the absence of this mineral, in numerous studies, had diminished this communication. Deficiency of zinc, over time, can lead to dementia and cognitive decline.

Lowered zinc levels can also cause other brain diseases like Wilson’s disease and Pick’s disease. They can also lead to epileptic seizures in serious cases.

One of the B vitamins watermelon seeds contain is niacin. It is the most prevalent B vitamin in the seeds, and it is important for the nervous system. Certain conditions like brain fog, along with some psychiatric symptoms, were often associated with niacin deficiency .

6. Enhance Digestive Health 

The magnesium in watermelon seeds activates enzymes that help the body absorb nutrients. This enables the body to break down food and digest it better. It also helps to produce and transport energy during digestion. And a deficiency of magnesium can lead to poor digestion.

Zinc deficiency has also been linked to digestive disorders. It can cause leaky gut syndrome and other issues with stomach acid. In fact, diarrhea is one of the most common symptoms of zinc deficiency.

How Do Watermelon Seeds Benefit Hair?

Here are the ways these seeds help in giving you a healthy mane. However, make sure you consult your dermatologist before using the seeds for this purpose.

7. Strengthen Hair 

Apart from strengthening hair, magnesium plays a role in preventing hair breakage – consequently promoting hair growth. Low levels of magnesium, as per certain studies, could accelerate hair loss. It is important to note that your hair goes through changes every seven years – and consuming adequate magnesium is one of the ways to preserve your tresses.

As per a Korean study, zinc inhibits hair follicle regression and even accelerates the recovery of hair follicles .

How Are The Seeds Good For The Skin?

Watermelon seeds offer numerous benefits when it comes to your skin health. Read on to know what they are. However, make sure you consult your dermatologist before using the seeds for this purpose.

8. Cleanse Skin And Improve Skin Health 

The magnesium in the seeds can help improve your skin’s overall appearance. It reduces acne and treats other skin issues. The mineral achieves this by lowering cortisol levels, improving cellular processes, and balancing hormones.

Topical magnesium can also treat redness or rosacea. It cleanses the skin from deep within and prevents any future issues. It can also prevent wrinkles as the enzymes that regulate DNA replication and repair need the mineral to do their job. Also, skin cells that grow without magnesium were found to be twice as likely to suffer from attacks from free radicals.

Skin allergies like eczema are a common symptom of magnesium deficiency. Low magnesium levels make the body create histamines – which cause itchy skin (due to the swelling of blood vessels that eventually leak fluid into the skin and tissues). Low levels of magnesium also reduce the levels of fatty acids on the skin – this leads to reduced skin elasticity and moisture, causing inflammation and dry skin.

Magnesium also helps combat stress, which can, in a way, reduce acne. Some rare forms of acne have been linked to zinc deficiency – and since watermelon seeds are rich in zinc, they can help in this regard.

Zinc is also used to treat herpes simplex infections and accelerate wound healing .

9. Slow Down Aging

As per studies, magnesium might slow down cellular aging . And zinc plays a role in protein synthesis, cell division, and cellular repair – which is why it could help slow down aging.

Well, that’s what we had to see about the benefits of watermelon seeds. And now, how about some interesting facts?

What Are Some Interesting Facts About Watermelon?

      • Over 1,200 varieties of the fruit are grown across the world.
      • In China and Japan, watermelon is a popular gift to bring to a host.
      • Every part of the watermelon is edible – the seeds and even the rinds, though they may be difficult to digest for many people.
      • Watermelon is grown in over 96 countries worldwide.
      • The heaviest watermelon was grown in Tennessee in 2013, and it weighed over 350 pounds.






©MLST Media 2018/MLST Communication 2018




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