Pumpkin seeds have a number of valuable nutritional values, of which the high content of zinc is particularly noteworthy - they are one of the richer sources of this element. Pumpkin seeds have healing properties that everyone will appreciate - they improve male sexual performance and fertility, support immunity, reduce the risk of atherosclerosis, have a positive effect on the condition of hair and nails. But that's not all - check what other he alth effects of pumpkin seeds have.

Pumpkin seedscan be bought both in shell and already shelled; raw or lightly toasted. You can also obtain them yourself, and then peel (and use the pumpkin for culinary purposes) and snack, replacing, for example, unhe althy snacks.

Pumpkin seeds should be reached as often as possible, because they are one of the he althiest seeds that nature has given us. Pumpkin seeds are not only rich in nutrients, but also have valuable he alth properties.

What are the nutritional properties of pumpkin seeds?

Pumpkin seeds contain a number of substances valuable for he alth, including both vitamins and minerals.

Nutritional values ​​of pumpkin seeds (per 100 g)

  • Energy value - 559 kcal
  • Total protein - 30.23 g
  • Fat - 49.05 g
  • Carbohydrates - 10.71 g (including simple sugars 1.40 g)
  • Fiber - 6.0 g
  • Vitamin C - 1.9 mg
  • Thiamine - 0.273 mg
  • Riboflavin - 0.153 mg
  • Niacin - 4,987 mg
  • Vitamin B6 - 0.143 mg
  • Folic acid - 58 µg
  • Vitamin A - 16 IU
  • Vitamin E - 2.18 mg
  • Vitamin K - 7.3 µg
  • Calcium - 46 mg
  • Iron - 8.82 mg
  • Magnesium - 592 mg
  • Phosphorus - 1233 mg
  • Potassium - 809 mg
  • Sodium - 7 mg
  • Zinc - 7.81 mg
  • Saturated fat - 8.659 g
  • Monounsaturated fatty acids - 16,242 g
  • Polyunsaturated fatty acids - 20,976 g

Data Source: USDA National Nutrient Database for Standard Reference

Pumpkin seeds have a positive effect on immunity

Eating pumpkin seeds can have a beneficial effect on immunity and reduce the risk of infection. This is because of the high zinc content which - likenumerous studies have proven - it supports the immune system, as it participates in the processes of creating and accelerating the maturation of T lymphocytes - one of the most important immune cells.

A frequent effect of zinc deficiency is weaker immunity resulting from the weakening of the functions of macrophages, neutrophils and NK cells. People suffering from zinc deficiency are more likely to get sick, especially from viral infections - flu and colds - and pneumonia.

Pumpkin seeds are worth eating not only for preventive purposes, but also for colds: research suggests zinc reduces the duration of rhinovirus infections by preventing them from sticking to the nasal mucosa.

Pumpkin seeds for beautiful skin, hair, nails

Thanks to the high zinc content, regular eating of pumpkin seeds will positively affect the condition of the skin, hair and nails. Deficiencies of this element weaken the hair follicles, which is why hair falls out faster.

They also have a beneficial effect on the skin and nails - this is not only due to zinc, but also vitamin A, B vitamins and minerals contained in pumpkin seeds.

Can pumpkin seeds prevent lung cancer?

Pumpkin, both its flesh and seeds, may have some effect in reducing the risk of lung cancer. This is due to the high content of carotenoids and protease inhibitors, which are powerful antioxidants. Research has shown that heavy smokers who eat large amounts of pumpkin, squash and zucchini, have a risk of lung cancer almost twice as low as non-smokers who do not eat these vegetables.

Pumpkin seeds improve a man's sexual performance

Pumpkin seedsis an excellent source of zinc, which is essential for the proper functioning of the male reproductive system. The demand for zinc for men is much greater than for women and is 15 mg according to the National Research Council .¹.

In men, zinc deficiency can lead to a decrease in testosterone levels, hypogonadism, disorders and loss of fertility, or a reduction in the amount of semen and sperm and a reduction in their viability. It has been noticed that men with lowered testosterone levels and a smaller amount of sperm are significantly deficient in this element, and supplementation with 60 mg for 50 days increases testosterone and sperm count by 8-20 million / ml .¹

It is worth remembering that zinc also prevents inflammation and prostate hypertrophy, as does the omega-3 fatty acids contained in pumpkin seeds and large amounts of phytosterols.

Pumpkin seeds can prevent atherosclerosis

Pumpkin seeds in 30-40 percent consist of an oil rich inphytosterols and unsaturated fatty acids, which can not only prevent inflammation or enlargement of the prostate. Phytosterols are substances that lower the level of "bad" LDL cholesterol in the blood serum and thus prevent the development of atherosclerotic changes in the blood vessels. Also, unsaturated fatty acids prevent the accumulation of cholesterol in the tissues, and thus - atherosclerosis.

Pumpkin seeds improve your mood

Pumpkin seeds topped the list of products that improve mood. As noted by dietitian Sarah Schenker and nutritional psychologist Christy Fergusson, products such as pumpkin seeds, as well as chia seeds, as well as salmon, rice, coconut, spinach, asparagus and chickpeas - are products worth reaching for in times of crisis .² Contained in Pumpkin seeds magnesium is great for the nervous system. When it is missing, depressive states can appear, as well as anxiety, headaches and migraines. Pumpkin seeds are also an excellent source of potassium, without which the nervous system would not be able to function.

Why eat pumpkin seeds?

Source: x-news.pl/Agencja TVN

Pumpkin seeds for worms

Pumpkin seeds can be used for deworming both adults and children, without causing side effects. Their antiparasitic effect is due to the presence of cucurbitacin. It easily penetrates into parasites, paralyzing their nervous system.

This substance also speeds up the process of removing worms from the gastrointestinal tract. In this way, we can act in the long term against, inter alia, armed and unarmed tapeworm, pinworms, human loins or duodenal hookworms, without fear of overdose and toxicity (cucurbitacin is not absorbed from the gastrointestinal tract and does not irritate the intestinal mucosa).

Pumpkin seeds and diabetes

Scientists have confirmed the potential anti-diabetic properties of pumpkin seeds. The oil contained in raw pumpkin seeds may be a source of tocopherol, the antihyperglycaemic effect of which in the treatment of type 2 diabetes was tested in a rat model.

The effect of seed extract on glycemic and insulin profiles as well as on the degree of lipid peroxidation was observed in the study. The antihyperglycaemic effect of pumpkin seed extract and a positive therapeutic effect in type 2 diabetes has been demonstrated.

It is worth knowing that the pumpkin is a traditional medicine in Chinese medicine and it is sometimes recommended to relieve ailments related to some chronic diseases caused by diabetes.

Pumpkin seeds for weight loss? How many calories do pumpkin seeds have?

Pumpkin seeds are quite caloric - 100 g of dried seeds provide 559 kcal and almost50 g of fat. Therefore, they should be eaten in moderate amounts, especially during a slimming diet. However, adding them in a small amount to yoghurt or muesli will certainly not hurt the figure. The optimal daily dose of pumpkin seeds that you can eat without affecting your body shape is 30 g.

Pumpkin seeds - use in the kitchen

Pumpkin seeds can be eaten fresh (right after hollowing out the pumpkin) or dried. They are perfect for dishes, in baking they are used for sprinkling, and in confectionery as an addition to cakes, as well as for cereal mixtures. They cannot be forgotten while baking homemade bread.

You can roast the seeds yourself. First, wash them well and then place them on a baking tray. Bake at 190 degrees C for 20-30 minutes, until dry. You can s alt them to taste.

Pumpkin seeds - how to buy and store?

When buying pumpkin seeds, make sure that they have not been imported from China - there is a high probability that their quality will be worse than that of Polish pumpkin seeds, and because they must be preserved during transport, they may contain substances harmful to he alth. It's better to reach for our native pumpkin seeds.

Pumpkin seeds can be bought shelled or unshelled, raw, roasted and uns alted. The he althiest ones will be the unshelled ones, because they are naturally protected against rancidity. It is better not to reach for roasted ones, as they may contain carcinogenic acrylamide. This substance is created, among others during the roasting process.

Pips that have a yellowed shell should not be selected as this suggests they are old.

Pumpkin seeds contain a high concentration of fat, therefore it is best to store them in the refrigerator (in the bottom drawer). Otherwise they may go rancid.

Recipe for granola with pumpkin seeds

Source: x-news.pl/Dzień Dobry TVN

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