Pumpkin seeds: Benefits, nutrition, uses

Pumpkin seeds can be eaten raw, but they are also edible. They are a common ingredient of Mexican cuisine and are often eaten as a nutritious snack.

People often refer to pumpkin seeds as “pepitas,” which is Spanish for “little seed of squash.”

This article is part of a series on health benefits of popular foods.

It looks at the possible health benefits of pumpkin seeds, their nutritional content, how to use them in a person’s diet, and their possible health risks.

Pumpkin seeds are a delicious and healthy option. suitable sourceHigh levels of healthy fats, magnesium and other nutrients that promote heart and bone health.

They are also rich sources of polyunsaturated fat acids and antioxidants like selenium, beta carotene, and selenium. They are also a good source of iron. Pumpkin seeds contain 9.52 mg (mg) iron per cup, which is a substantial portion of the 18 mg. recommended daily allowance (RDA)For premenopausal and postmenopausal girls, 8 mg for males, and 8 mg respectively for females.

Also, pumpkin seeds contain:

  • Zinc
  • phosphorus
  • manganese
  • protein
  • Fiber

Bone health

Pumpkin seeds contain magnesiumIt is essential for bone formation.

High magnesium intake has associations with higher bone density. Low magnesium levels in the blood can lead to lower bone density. increased riskPostmenopausal women are more likely to develop osteoporosis.

Weight loss and digestion

Pumpkin seeds are 1 ounce (oz). 1.8 grams (g)Fiber This is 6% below the daily recommended value.

Fiber-rich diets offer many benefits include:

The immune system

Pumpkin seeds are a good source of protein. a high contentVitamin E and other antioxidants.

Vitamin E helps strengthenThe immune system and healthy blood vessels. Vitamin E is found in many seeds, including pumpkin seeds.

Prevention of insomnia

Pumpkin seeds are rich sources of the amino acid tryptophan. A 1-ounce serving contains 0.16 g.

People have used tryptophan to treat chronic insomnia because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”

Research shows that consuming alcohol is the most popular way to consume. 1 g or moreThe quality of your sleep can be improved by using tryptophan before you go to bed.

Sexual, prostate and urinary health

People have used pumpkin seeds for centuries as an aphrodisiac.

These seeds are also rich zinc, which can help with male fertility. According to a 2018 studyIt can increase both sperm quantity and quality.

A 2019 studyPumpkin seed extract may be beneficial for people suffering from benign prostatic hyperplasia, which is a form of prostate enlargement that can make it difficult to urinate.

According to the United States Department of Agriculture, a 1-oz serving of unsalted pumpkin seeds is recommended. contains:

Pumpkin seeds can be eaten as a snack, or added to dishes for a crunchy texture and extra flavor.

Individuals can use them:

  • On top of salads
  • Homemade granola made with nuts, pumpkin seeds, and dried fruits
  • Roasted and brushed with olive oils and seasonings
  • In pumpkin seed butter

Pumpkin seeds have a high fat content so they are susceptible to rancidity. To prolong their shelf life, they should be kept in a cool, dark, dry place. They can also keep them in the fridge or freezer.

Children under the age of 3 should not eat nuts or seeds. They could cause choking.

For optimal health and disease prevention, a balanced diet is key. As a way to maintain health, it is better not to limit your choices but to eat a variety.

Pumpkin seeds are a popular edible vegetable that can be added to salads, granola and nut mixtures. They provide a variety of nutrients that are beneficial for health.

Pumpkin seeds should be kept in a dark, cool place. Children who are eating them should be supervised.

Source: Medical News Today

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