Online rumors claim that "eating melon seeds = drinking oil" because melon seeds are high in fat. Is this true?
The fat content of melon seeds is indeed very high. Taking roasted sunflower seeds with their shells as an example, for every 100 grams of sunflower seeds, the edible portion is 50 grams, with a fat content of about 25 grams. The Chinese Dietary Guidelines recommend a daily intake of edible oil for each person not exceeding 25-30 grams. Although the fat we get from melon seeds is not fundamentally different from the fat we get from sunflower oil, saying that eating melon seeds is the same as drinking oil is somewhat exaggerated. The specific reasons are as follows:
1. Although the fat content in melon kernels accounts for about half, the fat in melon seeds is mainly oleic acid and linoleic acid, with saturated fat accounting for only 14% and no cholesterol. Moderate amounts of oleic acid and linoleic acid can lower total cholesterol and "bad cholesterol," which is beneficial to the body.
2. Melon seeds contain 20%-30% protein, as well as many other important nutrients such as vitamin E, folic acid, magnesium, potassium, copper, and dietary fiber.
3. Melon seeds have a sturdy outer shell that protects them. During processing, there is no need to artificially create a crack. Therefore, compared to other exposed nuts, the fat, vitamin E, and other nutrients in melon seeds are not easily oxidized, preserving the nutritional content of the kernels relatively intact, making them a good choice among nuts.
The amazing benefits of various melon seeds
Sunflower seeds:
From the perspective of Traditional Chinese Medicine, sunflower seeds are neutral in nature and sweet in flavor, with effects of resolving phlegm, calming asthma, pacifying the liver, expelling wind, and expelling parasites. They are rich in unsaturated fatty acids, plant protein, and various trace elements such as potassium, phosphorus, calcium, magnesium, and selenium, as well as vitamins E and B1. They can lower blood cholesterol, reduce the risk of arteriosclerosis, protect the cardiovascular system, and prevent heart disease.
Pumpkin seeds:
Pumpkin seeds contain carotene, plant protein, and many other nutrients the body needs, such as vitamins A, B1, and B2. Pumpkin seeds are neutral in nature and sweet in flavor, and can be used as an adjuvant treatment for postpartum hand and foot swelling and diabetes. In addition, pumpkin seeds are rich in zinc and also contain a certain amount of male hormones, which helps prevent prostate-related diseases.
Watermelon seeds:
The nutritional value of watermelon seeds is almost the same as that of sunflower seeds. From a medicinal perspective, they also have the effect of clearing the lungs and resolving phlegm, and can assist in treating conditions like lung-heat with excessive phlegm and coughing up blood. In addition, watermelon seeds are rich in oil and have the effect of strengthening the stomach and promoting bowel movements. If you have no appetite or are constipated, you might as well eat some watermelon seeds.
However, all types of melon seeds are plant seeds containing a relatively large amount of lipids. Although most are unsaturated fatty acids, eating too many can still lead to obesity. Moreover, the relatively hard shell is a challenge for tooth enamel. People who eat melon seeds for a long time have a very obvious feature—small notches on their front teeth. In addition, eating a large amount of melon seeds can easily lead to "heatiness" (上火), which is common knowledge. Therefore, although melon seeds are good, we should still eat them in moderation.
Precautions for eating melon seeds
1. Be sure to protect your teeth. When we crack melon seeds, it can cause some damage to the teeth, of course, this is only when we eat too many. Many people also develop "melon seed teeth," which is a sign of teeth being worn down.
2. Don't eat too many melon seeds at once. Some people seem to get addicted to cracking melon seeds, doing it continuously, which can easily lead to "heatiness." Therefore, it is best to eat a small amount of melon seeds each time.
3. Break melon seeds by hand as much as possible. Melon seeds cannot be washed, so they have a lot of dust on them. Everyone has this experience: after eating melon seeds, your hands turn black. Melon seeds are not washed thoroughly during production, and the roasting process makes them even dirtier, so it's better to break them by hand.
4. Eat melon seeds while drinking tea. Melon seeds contain a lot of salt. Continuously eating melon seeds can lead to excessive salt intake, which is not good for your health. Eating melon seeds while drinking tea helps dilute the salt in your body and can also relieve the feeling of dry mouth and throat.