Superfood list #2

1 min read

Watermelon seeds 

Watermelon is a great food but watermelon seeds are a superfood!  

Yes, normally we all just spit them out. Some people even go for seedless watermelon right away! But seems like you might need to reconsider and start actually eating not just watermelon but its seed too.  

You might have never thought about it, but if roasted, watermelon seeds can make a great snack. One ounce (28 g) of watermelon seeds is approximately 158 calories - and that is not much lower than an ounce of potato chips (160 calories). 

But! What constitutes an ounce? A large handful of watermelon seeds weighs about 4 grams and contains about just 23 calories, which is far less than a bag of potato chips!  What other benefits do watermelon seeds have apart from being low in calories? 

  • a lot of magnesium: that handful of watermelon seeds of 4 grams gets you 21 mg of magnesium (5% of daily value)
  • adults are recommended 18 mg of iron (an important hemoglobin component that carries oxygen) per day and watermelon seeds are a great source of that 
  • also, the seeds are a good source of both monounsaturated and polyunsaturated fatty acids - these fats are useful in protecting against heart attack and stroke, and lowering levels of “bad” cholesterol in the blood  
Roasting watermelon seeds is easy (just 15 mins in an oven at 325°F/160°C) but the result is rewarding. 

Check out how many vitamins they have.  Vitamin component of Indian gooseberries per 1 oz/28 gram (% of daily value by RDA)* 

B1: 0,056 mg (5%) 

B2: 0,042 mg (3-4%) 

B6: 0,03 mcg (2%) 

B9: 16 mcg (8%) 

Calcium: 15 mg  (2%) 

Iron: 2 mg (25%) 

Magnesium: 143 mg (34-45%) 

Phosphorus: 210 mg (30%) 

Zinc: 2 mg (18-25%)

* Recommended Dietary Allowance 

Goji berries 

Goji berry, the bowl queen.  

Claimed by many as a must-try superfood, goji berries have been around for thousands of years as an important component of people’s diets. And it is no wonder as they contain 8 out of 9 essential amino acids.  

What else is hidden in these health bombs?

  • goji berries can boost your immune system and protect you from flu (lab tests suggest they can help enhance the effectiveness of flu vaccinations) 
  • they contain high levels of zeaxanthin, which gives goji berries, saffron, and bell peppers their bright color and has a good effect on eyes and skin 
  • while being a sweet treat, the berries can potentially lower blood sugar, improve sugar tolerance, alleviate insulin resistance, and improve and recover cells that help produce insulin  
Vitamin component of kale chips per 1 oz/28 gram (% of daily value by RDA)*  

C: 13,5 mg (15 - 18%) 

A: 2254 mg (250-322%) 

Calcium: 190 mg (15%)  

Iron: 1,9 mg (13%) 

* Recommended Dietary Allowance