Watermelon seeds, also known as "maga tari" in some regions, are nutritious and can be consumed roasted or raw. They offer various health benefits due to their nutrient content. Here’s the nutritional content and other relevant information for watermelon seeds:
Nutritional Content per 100 grams of Watermelon Seeds:
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Calories: ~557 kcal
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Carbohydrates: ~15 grams
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Dietary Fiber: ~4 grams
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Sugars: ~0 grams
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Protein: ~28 grams
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Fats: ~46 grams
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Saturated Fat: ~8 grams
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Monounsaturated Fat: ~19 grams
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Polyunsaturated Fat: ~17 grams
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Vitamins:
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Vitamin A: ~0 IU
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Vitamin C: ~0 mg
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Vitamin E: ~0.8 mg
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Vitamin K: ~0 mcg
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Folate (B9): ~135 mcg
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Minerals:
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Calcium: ~780 mg
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Iron: ~7.5 mg
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Magnesium: ~516 mg
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Phosphorus: ~1,067 mg
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Potassium: ~648 mg
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Zinc: ~10 mg
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Manganese: ~1.5 mg
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Copper: ~0.8 mg
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Selenium: ~0.1 mcg
Bioactive Compounds:
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Arginine: An amino acid that supports blood flow and cardiovascular health.
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Phytosterols: Plant compounds that help lower cholesterol levels.
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Antioxidants: Compounds like vitamin E and various minerals that help reduce oxidative stress.
Health Benefits:
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Heart Health: The high arginine content helps improve blood circulation and may support heart health.
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Bone Health: Rich in calcium and magnesium, watermelon seeds contribute to strong bones and teeth.
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Digestive Health: The fiber content aids digestion and helps maintain regular bowel movements.
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Muscle Health: High protein content supports muscle growth and repair.
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Skin Health: The antioxidants and healthy fats in watermelon seeds can support skin health and reduce inflammation.
Usage:
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Culinary: Watermelon seeds can be roasted and eaten as a snack, added to salads, or used in baking.
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Medicinal: They are used in traditional medicine for their nutritional benefits and potential to support overall health.
Watermelon seeds are a versatile and nutrient-dense food that can be included in a variety of dishes or enjoyed on their own.
