Is Watermelon Seed Milk Good for You?

When you think of watermelon, you probably think of sweet and refreshing pink flesh that is perfect to eat on a hot summer day to cool down. But, how often do you think of those little black and white seeds that are dispersed throughout the fruit? Most of us grew up playing the seed-spitting game or eating “seedless” varieties that are readily available. But nutrition trends appear to be shifting towards eating watermelon seeds and even producing watermelon seed milk.

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Why Eating Watermelon Seeds is Worth It?

Eating watermelon seeds is more than just an annoyance while eating watermelon. Watermelon seeds are packed with nutrients that can help support your health in multiple ways. When you eat watermelon seeds after you have roasted them, sprouted them, or ground them when you make your watermelon seed milk, you will get protein, healthy fats, minerals, and even antioxidants benefits.

Here is a quick look at what 1 ounce (about 28 grams) of dried watermelon seeds provides:

• Protein: 8 grams, great for muscle recovery and growth.
• Healthy fats: monounsaturated and polyunsaturated fats to aid heart health.
• Minerals: magnesium, iron, zinc, copper, manganese, and potassium.
• Amino acids: such as arginine that aids in supporting blood circulation.

These seeds illustrate that sometimes the most nutritious parts of a fruit are not the juicy parts that you expect.

How to Enjoy Watermelon Seeds in a Healthy Way?

If you’re envisioning munching on some raw seeds from a freshly sliced watermelon, then here is a little advice- raw seeds can be quite bland flavor-wise and maybe a little hard to chew. Preparation makes all the difference.

Ways to enjoy watermelon seeds:

• Roasted: Roasted watermelon seeds have a crunchy bite and nutty flavor, and are similar to pumpkin or sunflower seeds – all you need to do is coat them in olive oil, and spray with sea salt or seasoning blend of your choice.
• Sprouted: Soaking and sprouting the seeds can enhance their digestibility and uptake of nutrients.
• Blended: Throw some into your smoothies, and they will elevate your smoothie by adding some plant-plant based protein to your diet.
• Watermelon Seed Milk: A plant-based, protein-rich milk alternative made by soaking the seeds in water, then blending them.

Watermelon Seed Milk Nutrition: A Dairy-Free Superfood

Plant-based milks are extremely popular, and almond, oat, and soy milk are the most common options. Watermelon seed milk is a hidden gem. It is creamy, lightly nutty, and filled with nutrients—especially if you want a dairy free. protein-rich option.

The nutritional values of watermelon seed milk may vary from home to home, but a 1-cup serving of homemade watermelon seed milk includes the following values.

• Protein: 6 – 8 grams (more than almond milk)
• Magnesium: Supports muscle function and energy production
• Iron: Supporting healthy red blood cells
• Fat: Healthy fats for brain function and hormones
• Vitamin B: health metabolism and energy

Unlike many plant-based milks, watermelon seed milk is also a naturally nutrient-rich food not requiring the same amount of fortification. It also has low sugar levels (if unsweetened)! Watermelon seed milk is vegan, paleo, and keto-friendly.

How to Make Watermelon Seed Milk at Home?

Making watermelon seed milk is surprisingly simple, and you don’t need any special tools, just a blender.

Ingredients:

• 1 cup watermelon seeds (either “raw” or sprouted)
• 4 cups filtered water
• Sweetener (optional: honey, maple syrup, or dates)
• Pinch of salt
• Vanilla extract or cinnamon (optional for flavor)

Process:

• Soak the seeds in water for at least 8 hours or overnight. This helps to soften the seeds and makes them easier to digest.
• After soaking, discard the soaking water and rinse your seeds.
• Add soaked seeds, 4 cups of fresh water, and your preferable flavor to a high-speed blender.
• Strain the blended mixture through a nut milk bag or a fine mesh strainer into a jar.
• Refrigerate the milk to enjoy for the next 3–4 days.

Tip: The leftover watermelon seed pulp can be used for baking or can be added to smoothies for extra fiber!

Health Benefits of Watermelon Seed Milk 

Eating watermelon seeds or drinking watermelon seed milk may have many health benefits:

• Promotes Heart Health

The seeds have magnesium, potassium, and good fats – all components to regulate blood pressure, blood flow, and cholesterol.

• Increases Energy & Metabolism

With iron and B vitamins, watermelon seeds help to transport oxygen throughout your body, this, in turn, helps convert food into energy.

• Supports Muscles Growth & Repair

Watermelon seed milk is a good post-workout drink due to their high protein content.

• Enhances Skin & Hair Health

Zinc, copper, and fatty acids in watermelon seeds support skin and stimulate hair growth.

• Aids Digestion

Eating watermelon seeds whole can add dietary fiber to the body which supports digestion and gut health.

With all the benefits of eating watermelon seeds, benefits like increased protein, potential for cardiovascular health improvement, and benefits for your skin—the upside of watermelon seed nutrition and watermelon seed milk nutrition is astonishing. These small seeds have a place in a healthy lifestyle, whether you roast them for a crunchy snack, or turn them into a rich plant milk. So the next time you slice into a juicy watermelon, don’t simply dump the seeds, toss out the watermelon seeds, give them the appreciation they deserve, you might love watermelon seeds!