I have always enjoyed eating watermelon, but having to spit out the seeds is a pain. A friend recently told me that I should be eating them and that they’re actually healthy! Is this true? And if so, how should I eat them?
Signed,
“Wondering About Watermelon Seeds”
Dear Wondering:
Eating watermelon has an array of health benefits, particularly because of its high levels of lycopene, which is a powerful antioxidant that can decrease a person’s risk of certain cancers as well as heart disease and eye disorders. In fact, watermelon has the highest levels of lycopene of any fruit or vegetable.
While the flesh of a watermelon is good for you, your friend is right that you’re missing out on the benefits of consuming the watermelon’s seeds. These black seeds are high in micronutrients including zinc, magnesium, and potassium. They’re also a good source of calcium, which is important for bone health, as well as good fats, which help to prevent heart attack, stroke, and lower cholesterol.
You might also notice some white seeds in your watermelon. While it’s fine if you eat these while enjoying a slice of watermelon, these seeds are immature and don’t carry the same health benefits as the fruit’s black seeds.
As far as eating them, you can roast watermelon seeds the same way you would pumpkin seeds. Place them on a baking sheet and drizzle them with olive oil and some sea salt. Then bake them at 325 degrees for 15 minutes. You can then eat them by the handful or toss them into your favorite salad.
And you might be surprised to learn that the watermelon rind is also edible and filled with fiber, amino acids, minerals, and antioxidants. The rind can be pickled, or you can simply chop it up and put into a smoothie, stir-fry, or your favorite soup.
So, every part of the watermelon can be enjoyed, allowing you to reap all the health benefits of this sweet fruit.
