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Benefits of watermelon seeds

Top 15 Most Important Health Benefits of Watermelon Seeds

In this article, we will talk about the 15 incredible health benefits of watermelon seeds when incorporated into your diet. Watermelon is an extremely nourishing and hydrating fruit offering a plethora of health benefits. While we savour the juicy fruit, we often overlook its seeds, unaware of the incredible nutritional value they possess.

From supporting heart health with its high magnesium content to giving you glowing skin with its rich antioxidant properties.  We’ll discuss about it all in this article, and we will also tell you how you can incorporate these healthy seeds into your diet daily.



  • 15 Benefits of Watermelon Seeds
  • Nutritional Profile of Watermelon Seeds
  • How to eat Watermelon Seeds?

Top 15 Benefits of Watermelon Seeds

  1. Nutritional Powerhouse
  2. Cardiovascular Health Support
  3. Aids Digestion
  4. Helps in Weight Management
  5. Promotes Brain Health
  6. Strong Bone Health
  7. Supports Skin Health
  8. Regulates Blood Sugar Level
  9. Boosts Immunity
  10. Promotes Healthy Hair
  11. Anti-Inflammatory Properties
  12. Reduces the Risk of Cancer
  13. Reduces Hypertension
  14. Supports Liver Health
  15. Enhances Male Fertility


1.) Nutritional Powerhouse

Watermelon seeds have an extremely high nutritional profile as they offer a rich source of essential nutrients.

The seeds are rich in protein, healthy fats, and vitamins like vitamin C, vitamin E, and vitamin B. The seeds are also rich in minerals such as potassium, magnesium, iron, and zinc. These nutrients are essential for the nourishment of the body. Hence, eating watermelon seeds regularly can aid in improving our health and well-being.

2.) Supports Heart Health

Due to their high magnesium content, watermelon seeds are extremely beneficial for regulating and improving heart health. Magnesium is proven to regulate blood pressure as it helps relax and dilate the blood vessels, promoting healthy blood flow and preventing strain on the heart.

As per a research report from the National Library of Medicine, magnesium is also important for maintaining a regular heart rhythm. Low magnesium levels in the body can cause irregular heartbeat. Adequate levels of magnesium support proper electrical signaling within the heart, preventing irregular heartbeats and promoting a steady heart rate.

3.) Aids Digestion

Watermelon seeds are also a rich source of dietary fibre, which aids in improved digestion. As fibre increases the bulk and roughage in your diet, it helps promote regular bowel movements, supports gut health, and prevents constipation.

4.) Helps in Weight Management

As mentioned above, watermelon seeds are a rich source of fibre that can also aid in effective weight loss.

The fibre content in watermelon seeds can add bulk to your diet, which increases satiety and makes you feel satisfied post meals for longer periods. Watermelon seeds also contain an adequate amount of protein, which can curb your cravings and reduce your desire to snack between meals.

5.) Promotes Brain Health

Watermelon seeds are packed with a range of B vitamins (B1, B2, B3, B9, and B12) that promote brain health and cognitive function. As per a research report, these essential vitamins play a vital role in brain health.These essential nutrients aid in contributing to neurotransmitter synthesis, preventing cognitive decline and diseases like dementia or Alzheimer’s.

The seeds also contain omega 6 and omega 3 fatty acids, known to regulate mood and improve cognitive abilities. Furthermore, watermelon seeds are high in antioxidants like selenium and vitamin E, that helps protect brain cells against harmful free radicals. By incorporating watermelon seeds into your diet, you can provide essential nourishment for your brain, boosting optimal mental performance.

6.) Strong Bone Health

Watermelon seeds are a high source of calcium, magnesium, and phosphorus, which help maintain healthy bones and promote overall bone health. The seeds have an adequate amount of calcium that can fulfil your daily calcium requirement. It also contains minerals like zinc, copper, and manganese that regulate bone metabolism and the synthesis of bone tissue.

Hence, it is advisable to incorporate watermelon seeds into your daily diet if you are suffering from conditions like osteoporosis or low bone density.

7.) Gives Healthy Skin

If you want to achieve youthful and radiant skin, including watermelon seeds in your diet is highly recommended. Loaded with powerful antioxidants like vitamin C and vitamin A that protect your skin against harmful free radicals. These vitamins are essential for the nourishment of the skin’s health, boosting collagen and skin elasticity making you look glowing and youthful.

8.) Regulates Blood Sugar Levels

Inculcating watermelon seeds in your diet daily can be a great option if you are suffering from diabetes or unstable blood sugar levels. The high fibre content in these seeds can help stabilize blood sugar levels within the body.

When we consume fibre rich foods, like watermelon seeds, the fibre forms a gel like substance in the digestive system, slowing down the digestion process. This reduces the rate at which glucose enters the bloodstream. As a result, the body experiences a slow and balanced increase in blood sugar levels, preventing diabetes and its complications.

9.) Boosts Immunity

Watermelon seeds are packed with minerals, potent antioxidants, and vitamins like vitamin C and zinc that defend against harmful infections and strengthen the immune system.

10.) Promotes Healthy Hair

If you want healthy, shiny, and strong hair, incorporating watermelon seeds into your diet could be a great choice. The seeds are loaded with powerful nutrients like vitamin E and fatty acids like omega 3 and omega 6, which nourish the hair and make it stronger. Regular consumption of watermelon seeds will promote healthy hair growth, giving you shiny luscious hair.

11.) Boosts Energy Levels

Watermelon seeds are packed with proteins, healthy fatty acids, and fibre that can enhance your energy levels, keeping you energetically active during or after physical activities.

12.) Anti Inflammatory Properties

Compounds found in watermelon seeds have been shown to possess anti inflammatory properties that reduce inflammation in the body. Regular consumption of these seeds can be beneficial for persons suffering from various types of cancer or any other inflammatory illnesses.

13.) Reduces the Risk of  Cancer

Watermelon and its seeds contain a potent antioxidant called lycopene that shields the body against harmful diseases. Lycopene prevents cell damage and promotes the production of healthy cells in the body.

As per studies, it is said that this powerful antioxidant helps in the prevention of prostrate cancer, breast cancer, respiratory diseases, and uterine cancer.

14.) Supports Liver Health

A lesser known and unique benefit is their role in supporting the well functioning of the liver. Watermelon and its seeds contain an amino acid compound called citrulline, which has detoxifying properties that promotes good liver health.

As per a research report, this potent antioxidant has been proven to prevent weight gain and reduce the accumulation of fat in the liver.

15.) Reduces Hypertension

The magnesium rich content of watermelon seeds can aid in reducing blood pressure levels by relaxing the blood vessels. This reduces the risk of developing hypertension and its complications.

16.) Enhances Male Fertility (Bonus)

Another lesser-known benefit of watermelon seeds is that they aid in improving male fertility. Watermelon seeds are a natural source of zinc, a mineral that is responsible for playing a vital role in the male reproductive system. Adequate zinc levels are necessary for the normal development of sperm cells and healthy testosterone levels in men

Nutritional Profile of Watermelon Seeds

Watermelon seeds have an impressive nutritional value, below is a breakdown of the key nutrients found in watermelon seeds:


  • Zinc: Watermelon seeds are a rich source of zinc, an essential mineral that aids in digestion, supports the male reproductive system, boosts immunity, and protects against infections.
  • Magnesium: Watermelon seeds are abundantly rich in magnesium, another essential mineral that aids in supporting heart health,bone density, metabolic activity in the body, and much more.
  • Healthy Fats: Healthy fats like omega 3 and omega 6 are found in watermelon seeds. These healthy fats are important for maintaining heart health, supporting hormonal balance, and promoting healthy skin and hair.
  • Fibre: Watermelon seeds are fibre rich source that aids in digestion, regulates bowel movements, and relieves from constipation.
  • Vitamins: The seeds are a rich source of essential vitamins like Vitamin B complex, like thiamine, riboflavin, niacin, and folate, which are found in watermelon seeds. These essential nutrients are important for optimal brain health, immunity, and much more.
  • Antioxidants: Watermelon seeds contain powerful antioxidants like vitamin E, vitamin C, selenium, etc that protect the body against any damage from free radicals and stress.

Note: It’s important to keep in mind that the specific nutrient content may vary depending on the quality, and processing of watermelon seeds. Incorporating them into your diet can add nutritional value to your overall health.

How to eat Watermelon Seeds?

  • Roasted Watermelon Seeds: You can lightly roast the seeds in a tawa or pan for about 10–15 minutes, or until they turn slightly brown. You can then add a pinch of salt or other seasonings as per your choice, like cinnamon powder or some lemon juice for a tangy flavour.
  • Grounded Watermelon Seed Powder: Watermelon seeds can also be taken in powder form by mixing them directly into your favourite juice or protein shakes. Directly grind the seeds in a mixer until they turn into a fine powder. You can then add this powder to any of your favourite health drinks.
  • Sprouted Watermelon Seeds: Soak the seeds overnight to sprout them. Once the seeds are sprouted, you can add them to your salads, subzis, and gravies, or you can also eat them raw.

Author Bio

This article is written by Team, an independent website that writes about insurance, finance, health, and more. Our writers have a wealth of knowledge, experience, and degrees in the fields of insurance, finance, economics, and beyond.

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