5 Benefits of Watermelon Seeds

TEMPO.CO, Jakarta - When consuming a watermelon, you probably used to spit out the seeds. Some people might prefer their watermelon seedless. But the nutritional value of watermelon seeds might convince you otherwise.

Watermelon seeds are low in calories and dense in nutrients. When baked, the seed turns crunchy and easily becomes a better option for a snack.

According to Healthline, here are 5 benefits contained in watermelon seeds:

1. Low in calories

One ounce of watermelon seeds contains approximately 158 calories. While it is not much lower than an ounce of potato chips (160 calories), let's first mention what an ounce is.

A large handful of watermelon seeds weigh about 4 grams and only contain about 23 calories. Therefore, it is much less than a bag of potato chips.

2. Magnesium

One of the several minerals found in watermelon seeds is magnesium. Consuming a portion of 4 grams could receive 21 mg of magnesium, which is 5 percent of the daily value.

The National Institutes of Health (NIH) recommends that adults receive 420 mg of minerals daily. Magnesium is essential for the body's metabolic functions. It is also necessary for maintaining nerve and muscle function and the well-being of the immune, heart, and bones.

3. Iron

A handful of watermelon seeds contains about 0.29 mg of iron or about 1.6 percent of the daily value. That might not seem like a lot, but NIH only recommends adults receive 18 mg in a day.

Iron is an important component of haemoglobin – it carries oxygen around the body and helps convert calories into energy.

However, watermelon seeds contain phytate, which decreases iron absorption and reduces its nutritional value.

4. "Good" fats.

Watermelon seeds also provide a good source of monounsaturated and polyunsaturated fatty acids, one large handful (4 grams) respectively provides 0.3 and 1.1 grams.

According to the American Heart Association, these fats could help prevent heart attacks and strokes and decrease "bad" cholesterol in the blood.

5. Zinc

Watermelon seeds are also a good source of zinc. They provide about 26 percent of the daily value in one ounce or 4 percent of the daily value in one large handful (4 grams). Zinc is an essential nutrient for the immune system. It is also for:

- The digestive and nervous systems of the body

- Cell growth and division

- Senses of taste and smell

M. TAUFIK RUMADAUL | IMAJI LASAHIDO (INTERN)

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