Watermelon seeds are a nutritious and versatile food that can be enjoyed in various ways. Here's the nutritional content of watermelon seeds and a list of health benefits they offer: Nutritional Content of Watermelon Seeds (per 1 oz, or approximately 28 grams): Calories: 156 Protein: 8.8 grams Fat: 13.6 grams (mostly unsaturated fats) Carbohydrates: 5.5 grams Fiber: 2 grams Calcium: 56 milligrams Iron: 4 milligrams Magnesium: 139 milligrams Phosphorus: 265 milligrams Potassium: 600 milligrams Zinc: 2.6 milligrams Health Benefits of Watermelon Seeds: Protein Source: Watermelon seeds are a good source of plant-based protein, which is essential for muscle repair, immune function, and overall growth and development. Heart Health: The unsaturated fats in watermelon seeds, such as omega-3 and omega-6 fatty acids, can help lower bad cholesterol levels, reduce the risk of heart disease, and promote heart health. Digestive Health: The fiber content in watermelon seeds promotes healthy digestion, prevents constipation, and supports regular bowel movements. Bone Health: Watermelon seeds contain minerals like calcium, magnesium, and phosphorus, which are important for maintaining strong and healthy bones. Antioxidant Properties: Watermelon seeds are rich in antioxidants, such as vitamin E, which help neutralize harmful free radicals and protect the body against oxidative stress. Blood Pressure Regulation: The potassium content in watermelon seeds plays a role in regulating blood pressure levels and maintaining a healthy balance of fluids in the body. Recipes using Watermelon Seeds: Roasted Watermelon Seeds: Ingredients: 1 cup watermelon seeds 1 tablespoon olive oil Salt (to taste) Optional: Seasonings like paprika, garlic powder, or cayenne pepper for added flavor Instructions: Preheat the oven to 325°F (163°C). Rinse the watermelon seeds and remove any remaining fruit pulp. In a bowl, toss the seeds with olive oil, salt, and optional seasonings. Spread the seeds in a single layer on a baking sheet. Roast in the preheated oven for about 15-20 minutes or until golden brown, stirring occasionally. Allow the roasted seeds to cool before enjoying as a snack. Watermelon Seed Trail Mix: Ingredients: 1 cup roasted watermelon seeds 1 cup nuts (e.g., almonds, cashews, peanuts) 1 cup dried fruit (e.g., raisins, cranberries, apricots) 1/2 cup dark chocolate chips or chunks Optional: Coconut flakes, chia seeds, or other desired mix-ins Instructions: In a large bowl, combine all the ingredients. Mix well until everything is evenly distributed. Store the trail mix in an airtight container. Enjoy as a convenient and nutritious snack on-the-go. Remember to enjoy watermelon seeds in moderation as part of a balanced diet.