Who eats a good one watermelon In the hot months you know that those little ones appear black seeds that many people discard without thinking. However, far from being a nuisance, they are edible and can become a convenient ally for adding nutrients to your daily diet.
These nuggets concentrate proteins, healthy fats and minerals like magnesium, iron and zinc, plus Antioxidants y fiber. They can be eaten with the pulp, although drying and toasting them makes them easier to digest and enhances their flavor, so they also work very well as quick snack or topping.
Nutritional profile and compounds of interest
Its value lies in a profile that combines vegetable proteins y unsaturated fatty acids, useful for the functioning of the body. The contribution of Magnesium, iron y zinc It is key to processes such as obtaining energy, forming red blood cells, and supporting the immune system.
They also provide Antioxidants that help protect cells from oxidative stress. These include compounds associated with fruit, such as lycopene, in addition to micronutrients such as Vitamin E, which participate in tissue care.
The presence of fiber helps maintain regular intestinal transit and promotes Feeling full. Therefore, incorporating them judiciously can fit well into guidelines aimed at controlling intake between meals.
How to consume them: raw, toasted or sprouted
Although they can be chewed with the pulp, many people prefer dry and toast them To make them easier to digest and more palatable. A simple touch of heat in a pan or oven is enough to enjoy their crunchy texture.
Once toasted, they fit into various preparations: they provide a crunchy touch to salads, combine with yogurt and fruit, and they function as appetizer fast between meals. If left germinate, its digestibility can be improved and certain nutrients are enhanced.
- Salads: Sprinkle a tablespoon to add texture and minerals.
- Yogurt or porridge: mix with fresh fruit for a satisfying breakfast.
- Snacks: Eat them toasted and lightly seasoned as a snack.
Benefits supported by its composition
Immune system in shape
El zinc present in the seeds contributes to normal functioning of the defenses, intervenes in healing and supports the response to infections. Its unsaturated fats They also help maintain good cardiovascular health.
Digestion and microbiota
Combining fiber y unsaturated fats It promotes intestinal transit and helps prevent constipation. In its version germinated, can contribute to the balance of intestinal flora and better absorption of nutrients.
Skin care
The Antioxidants and the Magnesium participate in maintaining hydrated skin, while the Vitamin E It is associated with protection against oxidation, which helps delay signs of aging and regulate sebum production. Its anti-inflammatory compounds can relieve discomfort such as eczema or psoriasis.
hair health
The contribution of iron, Magnesium y amino acids supports hair growth and strength. In addition, the oil of these seeds can protect the follicles, help reduce hair loss and improve the gloss.
Blood glucose under control
El Magnesium contributes to sensitivity to insulin already regulate glucose levels. Together with the fatty acids and the zinc, can help stabilize the glycemic index within a balanced diet.
heart and blood vessels
The healthy fats and antioxidants such as lycopene They are associated with a better lipid profile, by promoting cholesterol reduction. LDL and the increase of HDL. Your content in amino acids It also supports circulation and tissue oxygenation.
Strong bones
El Magnesium facilitates the metabolism of CalciumWhile match, iron y zinc They contribute to maintaining a healthy bone structure. Regularly integrating them can be a good complement to diets that prioritize bone health. bones.
Brain and nervous system
Compounds such as citrulline and niacin (vitamin B3) are related to memory and cognitive performance. In addition, the potassium It helps balance fluids and reduce the feeling of fatigue after exertion.
Support in weight control
Thanks to its combination of proteins y fiber, these seeds promote the satiety and can help prevent unnecessary snacking. They're an interesting option for those looking to maintain or lose weight within a varied diet.
Everything points to take advantage of the black seeds of the watermelon It's a sensible decision: they add nutrients, offer simple culinary uses, and provide benefits to various body systems, as long as they are part of a balanced diet and consumed in moderation.
