Pumpkin seeds: everything about their health benefits and how to eat them

Pumpkin seeds are rich in beneficial properties. Let’s find out their nutritional values and how to eat them.

Everyone knows pumpkins, but not many know its seeds are edible. They are rich in benefits, thanks to their high vitamin and mineral content. In addition, especially if toasted and slightly salted, they are a great snack between one meal and another.

Here there are all their beneficial properties in details and some advices to enjoy pumpkin seeds on their own or to enrich other dishes.

Pumpkin seeds: calories

semi di zucca
PHOTO SOURCE: https://pixabay.com/it/semi-di-zucca-kernel-verde-1489510/

Pumpkin seeds are rich in calories and nutrients: 100 grams contain about 446 calories. It is obvious, then, that they should be eaten with great moderation. However, we should not eliminate them from our diet, because they are rich in valuable nutrients.

Pumpkin seeds: nutritional values

The nutritional values for 100 grams of pumpkin seeds on their own and not salted are:

– Water g 5.23

– Fat g 49.05

– Carbohydrates, g 10.71

– Sugars g 1.4

– Proteins g 30.23

– Fibers g 6

– Calcium mg 46

– Sodium mg 7

– Phosphorus mg 1233

– Potassium mg 809

– Iron mg 8.82

– Magnesium mg 592

– Vitamin B1 mg 0.273

– Vitamin B2 mg 0.153

– Vitamin B3 mg 4.987

– Vitamin C mg 1.9

Pumpkin seeds: properties and benefits

As you may have noticed while reading the nutritional values, these seeds are rich in protein, minerals and vitamins. They are an excellent source of magnesium, zinc, selenium and phosphorus, essential minerals for muscle, skin, intestine and brain health. Even though they are very fat, they contain the omega-3 fatty acids, useful for keeping our heart healthy and for fighting cholesterol.

These seeds are also rich in cucurbit, a vermifuge amino acid. For this reason, people have always used them to naturally eliminate intestinal parasites. Finally, pumpkin seeds are excellent for strengthening the bladder and prostate walls, counteracting urinary disorders both in women and men.

Pumpkin seeds: side effects

These seeds do not have any side effects but to be rich in calories and fats. Especially if you are following a low-calorie diet, they should be eaten in great moderation to avoid exceeding the normal fat and calorie intake.

Pumpkin seeds: how to eat them

Pumpkin seeds are great both on their own or toasted. You can buy them already toasted in organic food stores and online, for example on Amazon, or you can toast them at home. You just need to bake them in the oven for a few minutes at a low temperature.

Especially if salted, these seeds are a savory and delicious snack, perfect for the happy hour. Finally, you can also add them to salads, pureed or vegetable soups and to the bread and pizza dough.

PHOTO SOURCE: https://pixabay.com/it/semi-di-zucca-kernel-verde-1489510/

ultimo aggiornamento: 06-11-2018