Don't throw away watermelon seeds: They are a treasure trove of health

Don't discard those watermelon seeds; they are a nutritional powerhouse, according to nutritionists. While the watermelon itself is celebrated for its hydrating and vitamin-rich properties during hot summer days, its seeds hold significant health benefits.

Dried watermelon seeds, especially the kernels, are packed with protein. They also contain essential minerals like magnesium, iron, and zinc, along with healthy unsaturated fatty acids. These nutritional qualities make them attractive to health-conscious individuals. Their taste is often compared to sunflower seeds.

Healthline experts note that 100 grams of hulled watermelon seeds contain approximately 560 calories, while a small handful of whole seeds (about four grams) has only about 23 calories. The higher calorie count applies specifically to the hulled kernels.

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After you clean the watermelon of seeds, don't throw them away. Nutritionists claim that a real treasure is hidden in them.

To fully benefit from their nutritional value, the seeds need proper preparation. Mature, dark seeds should be washed thoroughly to remove any fruit residue. Then, spread them in a single layer on a cloth or tray and allow them to dry completely in a warm, airy place, ensuring no moisture remains to prevent mold.

Once dried, the seeds can be lightly toasted in a pan or baked in the oven. For added flavor, a little water and a pinch of salt can be added before toasting until the liquid evaporates, followed by roasting until they become crispy with a mild, nutty taste. These prepared seeds can be consumed as a snack, with the shells removed, or ground and incorporated into various dishes like yogurt, oatmeal, or savory meals, adding a boost of protein, healthy fats, and minerals with a pleasant aroma.

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Dried watermelon seed kernels are rich in protein, and also contain magnesium, iron, zinc, and unsaturated fatty acids.