Know the benefits of melon seeds

Summer is here and the scorching heat too! While you may despise the heat, you can’t help but love the fruits that this season brings with it. From mangoes to melons, summer is the season when you can eat some of the best fruits nature has to offer. These fruits not only satisfy your hunger, but also help you beat the heat. One of the best fruits that summer has to offer is the musk melon. While we are familiar with how delicious and nutrient-packed this fruit is, did you know that cantaloupe seeds can also be great for your health?

If you tend to throw away musk melon seeds, wait! These seeds are packed with some of the best nutrients and offer a host of health benefits. Health Shots reached out to nutritionist Neha Ranglani to share the benefits of melon seeds and how she can use them. Let’s dive into the goodness of eating melon seeds.

Learn about the health benefits of melon seeds. Image courtesy: Adobe Stock

Health benefits of melon seeds

Here are the health benefits of melon seeds that you should know about:

1. Rich in protein

Protein is an essential macronutrient known as the building block of your body’s muscles. The expert says that melon seeds are an “excellent source of plant-based protein, essential for building and repairing tissues in the body.”

Also read: 7 protein-rich foods to include in your diet

2. High in fiber

Studies have found that including dietary fiber in your diet is important for increasing the weight and size of your stools and softening them. In other words, it helps keep your digestive health in check. Musk melon is a rich source of dietary fiber, which can help improve digestion, regulate blood sugar levels and promote satiety, says nutritionist.

3. Reduces cholesterol

A waxy, fat-like substance, blood cholesterol is a substance produced by the liver. Although your body requires cholesterol to perform important functions, too much can lead to health problems. According to the Centers for Disease Control and Prevention (CDC), too much cholesterol can increase the risk of heart disease and stroke. However, you can have certain foods in your diet that can help lower cholesterol levels in the body. Musk melon seeds are one such food that helps lower cholesterol levels and reduces the risk of heart disease.

foods for cholesterol
Including melon seeds can help reduce cholesterol levels. Image courtesy: Adobe Stock

4. Reduces inflammation

Inflammation can be both good and bad. For one thing, it’s your body’s natural response to protect itself. On the other hand, chronic inflammation can increase the risk of developing diabetes, heart disease and obesity, according to a study published in the peer-reviewed journal Nature Medicine. Melon seeds contain antioxidants that may help reduce inflammation in the body, contributing to several chronic diseases, Ranglani says.

5. Boosts immunity

A strong immunity ensures that your body is protected against infection and disease. Helps fight cold and flu viruses. Since musk melon seeds are a good source of vitamin C, they are good for maintaining a healthy immune system, Ranglani says.

Also read: 9 superfoods to keep your immunity in check at the change of seasons

6. Supports bone health

A study published in the Journal of Pharmacognosy and Phytochemistry found that cantaloupe seeds are a good source of calcium, phosphorous, and magnesium, all of which help maintain strong, healthy bones.

melon seeds
Eat melon seeds if you want strong bones! Image Courtesy: Shutterstock

7. Improves skin health

If you have been looking for natural ways to get beautiful skin, melon seeds should be a part of your diet. Loaded with antioxidants like vitamin E, melon seeds can help protect skin from free radical damage. Thus, it promotes healthy and beautiful skin.

How to use melon seeds?

If you don’t know how to include melon seeds in your diet, don’t worry! Here are some of the best ways to use melon seeds as recommended by Ranglani.


Roasting melon seeds can improve their flavor and make them easier to digest. Simply spread the seeds in a single layer on a baking sheet and roast in the oven at 350°F for 10-15 minutes, or until golden brown.


You can grind cantaloupe seeds into a fine powder and add it to smoothies, oatmeal, or yogurt for a protein and fiber boost.

Add them to a trail mix

Mix roasted melon seeds with other nuts, seeds and dried fruits for a healthy and satisfying snack.

melon seeds
Know how to add melon seeds in your diet. Image Courtesy: Shutterstock

Sprinkle on salads

Add roasted or raw melon seeds to your salads for a crunchy texture and a boost of nutrition.

Also read: Not all salads are healthy! Read what should or should not go in a salad

Use them as a topping

Sprinkle roasted musk melon seeds on top of soups, stews, or roasted vegetables for a flavorful and nutritious crunch.

Mix into spreads

Grind roasted melon seeds into a fine powder and mix with nut butter or hummus for a nutritious and flavorful spread.

While melon seeds can be a nutritious addition to your diet, you should first check with your doctor to avoid complications.

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