Name: Watermelon seeds (Citrullus lanatus) — the flat, oval seeds from inside watermelons, eaten roasted in their shells or hulled. Special varieties are grown just for their seeds, which are larger and more plentiful than those in table watermelons.
Description
Watermelon is native to Africa, and its seeds have been eaten for thousands of years. Roasted watermelon seeds are a beloved snack across China, where flavoured seeds called guazi are traditionally enjoyed at Lunar New Year, as well as in the Middle East, Vietnam and Iran. In West Africa, related melon seeds called egusi are ground and used to thicken soups and stews.
The seeds are typically roasted and salted or seasoned, then cracked open by hand, and the small kernel inside is eaten. Hulled kernels have a mild, nutty taste and are also used in baking and as a topping.
Main nutrition value
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Watermelon seeds provide healthy unsaturated fat, protein, magnesium, zinc and iron, once the shell is removed and they are eaten as kernels.
How best to be consumed
Watermelon seeds are best roasted and shelled.
- Roast washed seeds in the oven until crisp, then crack the shells and eat the kernels.
- Choose hulled kernels to save time, sprinkling them over salads, porridge and yoghurt.
- Grind into a flour or paste, or use in the West African soup thickener egusi.
- Enjoy as a slow, social snack, as in Chinese tradition.
- Choose unsalted or lightly flavoured seeds to limit sodium.
Overconsumption could cause…
Watermelon seeds are safe in sensible portions, with the main issues being salt and shells.
- High salt (sodium) from heavily salted or seasoned seeds, which are common.
- Weight gain from eating large amounts, since seeds are energy-dense.
- Digestive upset or blockage from swallowing many shells.
- Tooth damage or sore lips and tongue from cracking the shells.
Wikipedia — Watermelon, used for origin, naming and history: https://en.wikipedia.org/wiki/Watermelon
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