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Have You Ever Tried to Cook Watermelon Seeds? Read Why You Should Try


Although many people spit them out — or simply buy seedless watermelons — watermelon seeds can also contribute to a healthy diet. Like many other seeds and nuts, watermelon seeds provide a source of healthy unsaturated fat. The seeds’ main benefits, though, come from their mineral content. Consume roasted watermelon seeds as a source of essential minerals to help maintain healthy tissue and prevent disease.


Roasted watermelon seeds come packed with iron. Just an ounce of seeds contains approximately 2 milligrams of iron — 25 percent of the recommended daily iron intake for men and 11 percent of the RDA for women, according to the NYU Langone Medical Center. Iron helps you make hemoglobin and myoglobin, proteins that help transport and store oxygen in your tissues. Iron also promotes liver function and nourishes your immune system.


Roasted watermelon seeds provide a source of magnesium. Magnesium supports your metabolism so that your cells can produce the energy they need for day-to-day functioning. It also helps your body store energy by helping you make lipids, aids in cell migration and plays a role in cell communication. Each ounce of roasted watermelon seeds provides you with 146 milligrams of magnesium — 35 percent of the RDA for men and 46 percent for women, according to the Linus Pauling Institute.


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