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Watermelon kernels: valuable fiber, vitamins and minerals


Watermelon kernels: ideal for salads, muesli and as a spread

The watermelon is the best known and most popular melon in Germany. It is healthy, low in calories and, thanks to the high water content, a real thirst quencher. However, many people do not eat the kernels. They contain numerous important nutrients.

It is important to drink a lot, especially in the hot summer months. The consumption of watermelons also ensures proper hydration. It is better not to remove the cores. After all, they are full of healthy ingredients.

Chew watermelon seeds thoroughly

The watermelon is the ideal summer snack. Due to the high water content of up to 95 percent, it is extremely low in calories and refreshing. 100 grams of ripe pulp provide less than 40 kilocalories. The pumpkin family also contains vitamins A and C, potassium and beta-carotene.

The black cores are unfortunately often sorted out. They contain nutrients such as B vitamins, unsaturated fatty acids, iron and minerals such as magnesium and calcium. The Federal Center for Nutrition (BZfE) points this out in a current communication.

The small power packs also provide valuable fiber that stimulates digestion. However, it is important to chew the watermelon seeds thoroughly, otherwise they can irritate the intestines. In addition, the useful nutrients are not released if the kernels remain unchewed. The BZfE advises moderate consumption.

Versatile use

In Arab countries, the kernels are often eaten as a snack. To do this, they are removed from the pulp and then dried on a kitchen towel or in the oven.

More aroma arises when the black seeds such as sunflower seeds are briefly fried in the pan with a little olive oil and salt. If you like it sweet, caramelize it and use it as an edible decoration, for example for desserts.

Roasted watermelon seeds also go well with soups and salads and make bread and rolls nice and crispy.

Those who prefer not to chew the superfood, but also do not want to forego the health benefits, can grind the dried kernels in a coffee grinder and add the nutritious powder to smoothies, porridge and yoghurt with fruit.

For a watermelon tea, the seeds are ground with a mortar and then poured with hot water. The summer drink can also be sweetened with fresh melon pieces or watermelon juice and drunk on ice on hot days.

According to the BZfE, the latest trend is “watermelon kernel butter”. Similar to sesame seeds, almonds, pistachios and chickpeas, the delicious melon seeds are processed into a creamy spread. (ad)

Author and source information

This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.



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