Nutritional benefits of pumpkin seeds, sweet-tasting nuts, with a soft, chewy texture, roasted pumpkin seeds from Halloween are some of the most nutritious and delicious seeds. Although available year-round, they are most fresh in the fall when it is pumpkin season.
Pumpkin seeds are smooth and dark green in color. Some have a yellowish-white peel and some were a shell at all. Both cucumbers and pumpkins and pumpkin seeds are from the Cucurbitaceae family. You will recognize the name of the pumpkin under Cucurbita maxima.
Pumpkins and their seeds have been a highly respected food for Native Americans because of their dietary and medicinal properties. With the return of European explorers from their travels around the New World, the cultivation of pumpkin seeds spread to the Old Continent. Today, they are added to the recipes of different cuisines, but they are a major traditional supplement in Mexican cuisine.
Composition of pumpkin seeds
Pumpkin seeds, like pumpkin, are very useful and rich in various vitamins and minerals. Pumpkin seeds contain vitamin A, C, K, E and B group vitamins – B1, B2, B5, B6, B9. Of the minerals, the highest is the content of phosphorus, potassium, calcium, magnesium, iron, zinc, copper, manganese, selenium.
Pumpkin seeds contain the essential omega-3 and omega-6 fatty acids, and the cocktail of nutrients and minerals is supplemented by the very rare ingredient delta-7 sterol and the amino acid L-tryophan.
100 g of pumpkin seeds contain 24.6 g of protein, 4.3 g of fiber, 45.9 g of fat, 8.4 g of water, 13.5 g of carbohydrates.
Selection and storage of pumpkin seeds
– If you are buying pumpkin seeds packaged, see if the package is hermetically sealed.
– If you buy seeds in bulk, make sure the store has good attendance to make sure they are fresh.
– If possible, smell the pumpkin seeds to make sure they are not spoiled.
– Pumpkin seeds should be stored in a refrigerator, where they can last for several months, but will be fresh for about one or two months.
Pumpkin seeds in cooking
– Although you can find roasted pumpkin seeds almost anywhere, it is very fun and enjoyable to bake them yourself. Separate the seeds from the pumpkin and let them spread on a towel or kitchen roll to dry overnight. The next day, place them in a pan and bake them at about 75 C for 15-20 minutes. Baking them at low temperature and for a shorter time ensures that all their healthy oils are preserved.
– You can add pumpkin seeds to your home-baked bread.
– Add roasted pumpkin seeds to mixed green salads.
– Suitable for any breakfast cereal.
All the useful properties of pumpkin seeds are most concentrated in pumpkin seed oil. It has a green color and is extremely tasty. For this reason, it is best to use raw as an additive to various salads. It is a very little known fact that pumpkin oil has a paralytic effect on intestinal parasites. Due to this, they can be removed from the body.
The benefits of pumpkin seeds
– Improve prostate health. Benign prostatic hypertrophy (BPH) is a condition that is common in men 50 years and older. Carotenoids and omega-3 fatty acids, found in pumpkin seeds, are currently being investigated for their beneficial effects in patients with prostate problems. It appears that men who take more carotenoids have a lower risk of developing BPH.
– Protect the male bones. Zinc contained in pumpkin seeds is a particularly good solution for older men. Although osteoporosis is thought to be characteristic of post-menopausal women, it also appears to be a potential problem for older men, which means that they should include foods rich in this mineral in their diets.
– Have anti-inflammatory functions in arthritis and are a rich source of minerals, proteins and monounsaturated fats. In addition to working well for arthritis, with a quarter cup of pumpkin seeds, you will get 46.1% of your daily value of magnesium, 28.7% of DS for iron, 52% for DS for manganese, 24% for DS for copper and 16.9% of DS protein.