Don’t throw away the watermelon seeds – eat them! – Dietetics – Articles |

Black and white vision

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It turns out that if we knew how valuable watermelon seeds are, most likely they would not bother us anymore. The seeds come in two main colors – white and black, which are respectively unripe and fully developed seeds. Black seeds are the ones we should use and there can be hundreds of them in one watermelon. These seeds are rich in nutrients and antioxidants and can be prepared in many ways so that you can enjoy them too, not just the juicy pink flesh of watermelon.

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What can we do with watermelon seeds?

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Of course, we can eat them directly with the beloved flesh, but there are other ways to use them.

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1. Sprouting seeds – this is the best way to get the most out of their positive properties. The seeds should be soaked overnight and then left for 2-3 days. Soon it will germinate and the seeds will be stripped of their black shells. Sprouting removes compounds that hinder the absorption of nutrients from the seeds, increases the content of valuable ingredients and facilitates digestion. After germination, the seeds should be dried (e.g. in the sun). 

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2. Roasting seeds – is a good solution for people who do not want to wait for sprouting and prefer to enjoy their taste as soon as possible. To roast watermelon seeds, simply place them in a pan (without fat) and heat them until they are dry and a sweet aroma is in the air. Roasting can also be done in the oven – just spread the seeds on a baking sheet covered with baking paper and put in the oven preheated to 160 degrees, for about 15 minutes.

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Prepared watermelon seeds can be used in many ways, for example:

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• eat as a tasty and nutritious snack straight from your hand or mix them with nuts,

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• sprinkle them over salads, add them to soup or mix with yoghurt,

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• add them to sandwiches or sauces,

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• grind them and use them to prepare cocktails,

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• use them to bake bread, cookies, muffins or prepare granola with them.

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What are the properties of watermelon seeds?

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Watermelon seeds are surprisingly rich in nutrients. They have a high content of protein and amino acids – a glass of dried seeds covers the daily protein requirement in approx. 60%. Watermelon seeds also offer a significant content of B vitamins, in particular niacin, as well as minerals – magnesium, zinc, copper, potassium, manganese and iron. The seeds also provide omega-3 and omega-6 fatty acids.

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Nutritional value of watermelon seeds and% coverage of the daily requirement:

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