Description

Background
Watermelon seeds are low in calories and are nutrient dense. When roasted, theyre crispy and can easily take the place of other unhealthy snack options.
these are the seeds found in the watermelon fruit. They are low in calories and high in nutrients, and no, they are not poisonous though they may be hard to digest for some.
And they do offer great benefits. Some of those include boosting heart health and immunity and keeping your blood sugar levels under control. The seeds are rich in numerous micronutrients like potassium, copper, selenium, and zinc nutrients that you may not obtain from your diet in adequate quantities.
You can consume watermelon seeds as they are or in a powdered form. What makes the seeds even more special is their protein and vitamin B content. The seeds can make for a fun and inexpensive snack something you can munch on in between your meals.
And not just the seeds, but even the seed oil is replete with benefits. The seed oil is extracted after cold pressing sun dried seeds. The oil enjoys great popularity in Western Africa and works miraculously well for your skin and hair. It has excellent moisturizing properties and a subtle texture, which is why it is quite often used in baby oils. The oil is rich in minerals, vitamins, and other essential fatty acids. One of its important ingredients is linoleic acid which is great for the skin and even prevents heart disease and stroke.
Benefits
1. Low calorie
One ounce of watermelon seed kernels contains approximately 158 calories. Thats not much lower than an ounce of Lays Potato Chips (160 calories), but lets take a look at what constitutes an ounce.
A large handful of watermelon seeds weighs about 4 grams and contains about just 23 calories. Far less than a bag of potato chips!
2. Magnesium
One of several minerals found in watermelon seeds is magnesium. In a 4-gram serving, youll get 21 mg of magnesium, which is 5 percent of the daily value.
The National Institutes of Health (NIH) recommends adults get 420 mg of this mineral daily. Magnesium is essential for many of the bodys metabolic functions. Its also required to maintain nerve and muscle function, as well as immune, heart, and bone health.
3. Iron
A handful of watermelon seeds contains about 0.29 mg of iron, or about 1.6 percent of the daily value. It might not seem like much, but the NIH only recommends adults get 18 mg in their day.
Iron is an important component of hemoglobin , carrying oxygen through the body. It also helps your body convert calories into energy.
However, watermelon seeds contain phytate, which decreases the absorption of iron and reduces their nutritional value.
4. Good fats
Watermelon seeds also provide a good source of both monounsaturated and polyunsaturated fatty acids, one large handful (4 grams) provides 0.3 and 1.1 grams, respectively.
According to the American Heart Association, these fats are useful in protecting against heart attack and stroke, and lowering levels of bad cholesterol in the blood.
5. Zinc
Watermelon seeds are also good source of zinc. They provide about 26 percent of the daily value in one ounce, or 4 percent DV in one large handful (4 grams).
Zinc is an important nutrient, essential to the immune system. Its also necessary for:
the bodys digestive and nervous systems
cell regrowth and division
your senses of taste and smell
However, just like with iron, phytates reduce the absorption of zinc.
6. Promote Heart Health
The magnesium in watermelon seeds greatly contributes to heart health. It aids in normal heart functioning and regulates blood pressure.
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).
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.
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.
7. 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.
8. 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.
9. Cleanse Skin And Improve Skin Health 
The magnesium in the seeds can help improve your skins 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 .
10. Slow Down Aging
Magnesium might slow down cellular aging and zinc plays a role in protein synthesis.