Harvested Goodness: Exploring the Power of Pumpkin Seeds
Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a ‘Powerhouse of Nutrition’. They are somewhat oval in shape and after removing the outer white cover, light greenish seeds are obtained. They are sweet and nutty in taste. They are popularly known as ‘Pepitas’ in America.
Nutritional Value of Pumpkin Seed
Pumpkin seeds can be eaten with or without their shells. According to the U.S. Department of Agriculture, one ounce or approximately 28 grams of unsalted pumpkin seeds without the shell provides.
Benefits
How much Pumpkin Seeds are good for health?
Pumpkin seeds can be eaten with or without their shells. According to the U.S. Department of Agriculture, one ounce or approximately 28 grams of unsalted pumpkin seeds without the shell provides :
- Calories: About 151 calories
- Protein: Approximately 7 grams
- Fat: Roughly 13 grams (mostly healthy fats)
- Carbohydrates: About 5 grams
- Dietary Fiber: Approximately 1.7 grams
- Vitamins and Minerals:
- Magnesium: About 37% of the recommended daily intake (RDI)
- Phosphorus: About 33% of RDI
- Manganese: About 42% of RDI
- Iron: About 23% of RDI
- Zinc: About 14% of RDI
- Copper: About 19% of RDI
- Potassium: About 5% of RDI
- Vitamin K: About 18% of RDI
Nourishing Insights into Pumpkin Seeds
A Comprehensive Guide to Health Benefits, Consumption Tips, and Age-Positive Impact
How much Pumpkin Seeds is good for health?
The recommended amount of pumpkin seeds for optimal health can vary depending on several factors, including age, sex, activity level, and individual dietary preferences. Pumpkin seeds can be a nutritious addition to your diet, but they should be part of a balanced and varied diet that includes a wide range of foods from all food groups.
Children:
An appropriate serving size for children might be around 1-2 tablespoons of pumpkin seeds as a snack or added to meals a few times per week. If you are worried whether or not your child can chew the seeds, then you could simply grind the seeds and give it.
Adults:
For adults, the recommended daily intake of nuts and seeds, including pumpkin seeds, can vary but is generally around 1 to 1.5 ounces (28-42 grams) per day. You can distribute this amount over multiple servings throughout the week.
Seniors:
The recommended daily intake remains around 1 to 1.5 ounces (28-42 grams) per day, but individual dietary needs and preferences may vary.
Health benefits of Pumpkin Seeds
Pumpkin seeds are a popular edible seed that people can add to salads, granola, and nut mixes. They contain a range of nutrients that are beneficial to health.
Powerful antioxidents
Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids. These antioxidants help in reducing inflammation and also protect our body from damage caused by free radicals. Thus, they provide us with protection from innumerable diseases.
Protects from cancers
Consuming Pumpkin seeds in good amount reduces the risk of gastric, breast and colorectal cancers. This is due to the presence of powerful antioxidants in these seeds.Carotenoids in pumpkin seeds also prevented prostate cancer.
Skin health
The antioxidants and omega-3 fatty acids in chia seeds may contribute to healthier and clearer skin.
Immunity booster
Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc. Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body.
Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity.
Pumpkin seeds exhibit antimicrobial, antifungal and antiviral
Good for strong bones
Pumpkin seeds are rich in Magnesium. Magnesium is good for growth and strength of bones. It has been observed that people with ample amounts of Magnesium in their diet tend to have a higher density of minerals in their bones. This helps to avoid risks like bone fractures and Low levels of magnesium have also been linked to increased inflammation. Another side effect of Magnesium deficiency is that Calcium levels in the blood also get low. Every 100 grams of pumpkin seeds contains up to 262 mg of Magnesium. This amount is enough to cover 65% of your daily Magnesium requirement!
It also helps to prevent osteoporosis in postmenopausal women.
Good for pregnancy
Pumpkin seeds contain a good amount of zinc. Zinc boosts immunity and helps in healthy growth of the baby. It is beneficial to consume zinc-rich foods in pregnancy.
Cardio-protective
Pumpkin seeds are very good for the health of our heart. Antioxidants in them protect our heart from various disorders. Magnesium in pumpkin seeds helps to lower our blood pressure. Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides. This reduces the risk of heart diseases. Fibre present in pumpkin seeds also reduces cholesterol levels, thus protecting our heart.
Helps in management of diabetes
Pumpkin seeds are rich in magnesium. Magnesium helps to lower blood sugar levels which is beneficial for people with diabetes mellitus. What is diabetes mellitus? Diabetes mellitus, commonly known as diabetes, refers to a group of metabolic disorders that affects how our body uses blood sugar or glucose. Since pumpkin seeds prove to be useful in the management of diabetes, they can be included in your Diabetes Diet Plan.
Improves quality of sleep
Amino acid tryptophan present in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin. Both serotonin and melatonin help to induce sleep.
Good for weight Loss
Pumpkin seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.
Good for prostate health
Consumption of pumpkin seeds improves the symptoms of Benign Prostatic Hyperplasia ( BPH ). Pumpkin seeds are rich in zinc. Zinc reduces the chances of prostate cancer. There is also limited data that suggests Pumpkin Seed oil may help to treat and prevent urinary diseases/disorders.
Reduces depression and anxiety
Magnesium in pumpkin seeds helps to reduce stress and anxiety. It also calms our mind.
Good for our skin
Pumpkin seeds make our skin soft and wrinkle-free. It also prevents infections and keeps our skin acne-free.
How Pumpkin Seeds can positively impact different Age Groups
Pumpkin seeds can positively impact individuals of different age groups in various ways due to their rich nutrient profile and health benefits. Here's how they can be beneficial for different age groups:
Infants and children
- Nutrient Intake: Pumpkin seeds are a good source of essential nutrients such as magnesium, iron, zinc, and protein. They can be incorporated into the diets of infants and children to support their growth and development.
- Healthy Snack Option: As a nutritious and safe snack option, pumpkin seeds can help prevent children from consuming less healthy processed snacks high in sugar and unhealthy fats.
- Nut Allergy Alternative: Pumpkin seeds can be a suitable snack for children with nut allergies, offering a similar crunchy texture without the allergenic risk.
Adults and older adults
- Heart Health: Pumpkin seeds are rich in heart-healthy nutrients like magnesium, potassium, and healthy fats (including omega-3s). These can help reduce the risk of heart disease.
- Bone Health: The magnesium and phosphorus in pumpkin seeds are important for maintaining bone health, which becomes more critical as people age.
- Blood Sugar Control: The fiber and protein in pumpkin seeds can help stabilize blood sugar levels and reduce the risk of type 2 diabetes.
- Digestive Health: The fiber content in pumpkin seeds supports digestive health and regularity.
- Cognitive Health: Omega-3 fatty acids may help protect against cognitive decline and support brain health in older adults.
Adolescents and teens
- Protein and Energy: Adolescents going through growth spurts need adequate protein and energy. Pumpkin seeds can provide both, supporting muscle development and overall health.
- Iron: Adolescents, especially girls, may be at risk of iron deficiency. Pumpkin seeds are a source of iron, which is essential for energy and cognitive function.
- Snacking Choice: As a portable and tasty snack, pumpkin seeds can help teenagers make healthier choices when they need a quick bite.
How to consume Pumpkin Seeds?
Pumpkin seeds can be consumed in various ways and incorporated into your diet to enjoy their nutritional benefits. Here are some common ways to consume pumpkin seeds:
Raw: You can eat pumpkin seeds raw, directly from the pumpkin or after separating them from the pumpkin flesh. They have a mild, nutty flavor and a satisfying crunch.
Roasted: Roasting pumpkin seeds enhances their flavor and makes them even more enjoyable as a snack.
Sprinkled on Salads: Add roasted or raw pumpkin seeds to salads for extra crunch and a nutty flavor. They can complement both green salads and grain-based salads.
In Trail Mix: Combine pumpkin seeds with nuts, dried fruits, and perhaps a bit of dark chocolate for a nutrient-packed trail mix.
Smoothie Topping: Sprinkle pumpkin seeds on top of your morning smoothie for added texture and nutrition.
Baking: Incorporate pumpkin seeds into your baking recipes. They can be added to bread, muffins, cookies, or granola for a nutty twist.
Nut Butter: Make your own pumpkin seed butter by blending roasted seeds until smooth. Use it as a spread or as an ingredient in recipes.
Soups and Stews: Sprinkle roasted pumpkin seeds on top of soups, stews, or chili for an extra layer of flavor and texture.
Oatmeal and Cereal: Sprinkle pumpkin seeds on your morning oatmeal or cereal for an extra layer of flavor, texture, and nutrition.
Pesto: You can make a pesto sauce by blending pumpkin seeds with herbs, garlic, olive oil, and Parmesan cheese. It's a delicious alternative to traditional pesto made with pine nuts.
Disclaimer
The information provided here is for educational/awareness purposes only. It is not a replacement for medical help from a healthcare professional. Kindly do not use it to diagnose or treat any health issues. It is important to check with a qualified medical professional to see if the information is right for you and before taking any medication. While we strive to keep the information accurate and up-to-date, Ò MORSEL GOÛTER makes no guarantees or warranties (express or implied) about the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information. Ò MORSEL GOÛTER is not responsible for any issues that may arise from using the information.