The seeds you should be eating

They have 10 grams of protein per ounce.

Every athlete knows that education is a crucial part of performance. Sport and exercise research, insight from top trainers, science, and technology help you to better understand your body so you can craft a healthier lifestyle, workouts, and recovery plan.

In our daily news series, experts address some of the latest fitness research, nutrition, style, and health stories.

Watermelon seeds are a versatile ingredient that are high in vitamins, minerals, and antioxidants.
“Using watermelon seeds in both sweet and savory preparations can give new life to traditional recipes,” says Jen Bruning, RDN, a Chicago-based spokesperson for the Academy of Nutrition and Dietetics. The seeds have about 160 calories, 4 grams of carbs, 10 grams of protein, 11 grams of healthy fats, and five grams of iron per one-ounce, or ⅛-cup, serving.

You shouldn’t eat them straight from the fruit: Once the seeds are shelled and dried, your body digests them more easily and absorbs more of their nutrients.

Buy sprouted seeds (which are pale in color) online or at your local farmer's market. If you have the patience, soak the seeds in water for a few days until the black shell comes loose. At this point, the seeds are ready to eat.
Eat the seeds raw or roast them in the oven for 15 to 20 minutes and store them in the freezer. Bruning recommends adding the roasted seeds to granola bars, sprinkling them over watermelon-feta salads, or grinding them up to coat fish.