10 Reasons why Egusi (African melon seed) is good for You

Posted on December 7th, 2022.

Egusi, scientifically called Cucumeropsis mannii is a type of melon native to West and Central Africa. 

The plant belongs to the same family as watermelons, Curcurbitaceae, and is also called white seeds melons or egusi-itoo. 

Although the fruit and seeds can be eaten, the plant is mostly cultivated for its seeds, which are rich in oil and protein.

The grounded seeds are added to soups and stews to make a popular local delicacy in Nigeria called Egusi soup.

Keep reading to learn the nutrition facts, benefits, and culinary uses of Egusi.

Egusi seeds are one of the nutrient-dense varieties of seeds. They are a rich source of proteins, omega 6 fatty acids, calcium, potassium, phosphorus, zinc, copper, and more. 

They contain more protein than groundnuts (peanuts) and do not contain any cholesterol.

Health benefits of Egusi seeds

The following are the possible health benefits of adding egusi to your diet

1. Rich in antioxidants

Antioxidants are substances that fight against disease-causing free radicals in the body.

African melon seeds (egusi) are rich in zinc, selenium, copper, and vitamin E and A – important antioxidants that help prevent cell damage and boost immunity.

The rich antioxidant content of egusi is also beneficial in preventing metabolic diseases like cancer, diabetes, and heart disease.

2. Rich in protein 

Egusi seeds are incredibly rich in protein and contain all the essential amino acids needed for the growth and development of body cells.

The seeds are rich in the 9 essential amino acids that cannot be made by the body and must be obtained from your diet. 

They include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Eating a diet rich in egusi can provide a healthy source of plant protein for vegans and growing children in developing countries.

3. Rich in healthy fats 

African melon seeds are a good source of essential fatty acids like omega-6 fatty acids (linoleic acid) that cannot be produced in the body.

Studies found that egusi oil contains – palmitic acid(10.27%), stearic acid (10.26%), oleic acid (15.90%), and linoleic acid. (62.42%).

These fatty acids are classified under monounsaturated and polyunsaturated fatty acids and are useful in disease prevention. 

4. Prevents heart disease 

The omega 6 fatty acids found in high amounts in egusi may help to prevent heart attacks, lower high blood pressure, and lower levels of bad (LDL) cholesterol.

Additionally, egusi seeds contain potassium and other minerals that protect heart function and reduce the risk of high blood pressure.

5. Prevents osteoporosis

Egusi seeds are good sources of calcium, magnesium, and phosphorus – three minerals that promote bone growth, improve muscle function, and prevent demineralization of bone cells.

Hence, eating a diet rich in African melon seeds will help to prevent osteoporosis, a condition that causes weakening and breaking of bones.

6. Prevents malnutrition 

Substituting egusi seeds with meat will provide a cheap source of healthy protein for children and adults in developing countries.

In some cultures, egusi juice serves as supplementary food for babies when breast milk is unavailable.

A diet rich in egusi and other plant proteins like locust beans will help prevent anemia and boost healthy growth.

7. Boosts immunity

Eating egusi provides your body with a rich supply of essential fatty acids that support the body in producing prostaglandins.

Prostaglandins are lipid hormone-like substances that aid blood clotting, regulate infections, and encourage the body to fight infections.

Thus, incorporating egusi into your diet will ensure that your body is provided with all it needs to stay healthy and fight infections.

8. Great for skin health 

Egusi seed oil contains antioxidants like vitamin E that helps to moisturize the skin, reduce dullness, and fight signs of early aging.

You can apply the oil directly to your skin or add the ground or toasted seeds into your diet.

9. Great for hair health 

Pregnant women need a healthy diet that is rich in protein, fats, vitamins, and minerals to help boost their immunity and prevent fetal abnormalities.

African melon seeds are good sources of protein, magnesium, and copper, which help maintain healthy hair. 

Protein boosts hair growth, magnesium prevents split ends and breakage, while copper boosts melanin production.

10. Great for pregnancy

Adding egusi as part of a healthy diet will help provide all the essential nutrients needed by the baby and mother.

Source: Healthful Wonders.