Pumpkin seeds: properties and nutritional values

Pumpkin seeds: properties, calories and nutritional values

I pumpkin seeds they are increasingly requested by consumers, ready to use them in the most original recipes. It is indeed a real one super-food, with incredible beneficial properties and therefore it is not surprising the success they are obtaining on the market in recent years. But what are the characteristics of pumpkin seeds, what are the properties and what the benefits for the organism?

Pumpkin seeds can be eaten not only all year round, but also in always different ways and recipes: boiled, toasted or crunched as a snack, here is all the useful information on their consumption.

Pumpkin seeds: what they are

As it is easy to guess, pumpkin seeds are the seeds of which pumpkins are rich. This typically autumn vegetable, belonging to the family of Cucurbitaceae, in fact, it sees a fibrous and humid pulp inside, ready to protect hundreds and hundreds of seeds.

Pumpkin seeds are small in size – about one centimeter in length – and a tapered, flattened, practically teardrop shape. The consistency is solid, while the color is variable: from beige to orange, passing through green and brown. This gradation obviously depends on the variety of pumpkin chosen, on the possible presence of peel or drying.

This food can be eaten raw as a snack, boiled, toasted or as a flavoring for other recipes. From the seeds is also obtained a oil with excellent properties for the body, as it is rich in antioxidants, mineral salts, vitamins A and E.

Calories and nutritional values ​​of pumpkin seeds

Shelled pumpkin seeds

As already mentioned, pumpkin seeds are now considered real super-foods: theirs nutritional profilein fact, it guarantees an excellent supply of energy, mineral salts, vitamins, fibers and other essential substances for the body.

Starting right from nutritional values, for 100 grams of product they are counted well 446 calorie. It is therefore a decidedly caloric food, even if it is difficult to consume such quantities.

For the same weight, about 54 grams of carbohydrates, 20 of fat, 19 of proteins and 18 grams of dietary fiber. However, it is the contribution of vitamins and mineral salts that make this food an ally of well-being at the table.

First, pumpkin seeds are rich in vitamins A and E, two of the most important antioxidants for the body: in fact, they counteract the action of free radicals, limit cellular aging and strengthen the immune system. Action also guaranteed by the generous supply of vitamin C, to which are added minerals such as potassium, magnesium, zinc, phosphorus, iron, sodium and many more.

Pumpkin seeds: the beneficial properties

Pumpkin seeds

Given their nutritional profile, pumpkin seeds have long been considered allies for the well-being of the body, like almonds. But what are theirs beneficial properties?

Well-being of the intestine

First of all, the seeds obtained from the pumpkin are beneficial for theintestine and, more generally, for digestion as a whole. The high fiber content allows in fact to regulate the transit at the level of the colon, helping to resolve discomfort and swelling due to constipation or poor digestion.

But that’s not all: when eaten raw, these seeds also present specific deworming actions. In other words, they encourage the elimination of parasites that can lurk in the body, both in adults and in children.

Heart protection

Another property of this super-food is its protective action on the wholecardiovascular system, especially on the heart. Pumpkin seeds are indeed rich in Omega 3, essential for the control of bad cholesterol and for the strengthening of the walls of veins and arteries.

Furthermore, regular consumption can be helpful in lowering blood pressure, thus reducing the risk of serious consequences for the heart and brain.

Psychological balance

The mind can also benefit from regular consumption of pumpkin seeds. This food in fact offers a notable contribution of tryptophan, a precursor of the serotonin. Also known as the mood hormone, it is an indispensable neurotransmitter for fighting anxiety, depression and stress.

Tryptophan stimulates the production and release of serotonin, freeing the mind from doubts, fueling happiness and also helping to relax tensions, especially those that accumulate in the cervical area.

Ailments and inflammations

Because they are rich in antioxidants, pumpkin seeds are ideal for fighting seasonal ailments. Vitamin C, contained in abundance in this food, is in fact essential for the proper functioning of the immune system: a real barrier to the negative action of viruses and bacteria.

But that’s not all, since vitamin A and vitamin E help the tissues to regenerate and soothe them inflammations. An effect that is especially noticeable at the epidermal level, with healthier, more compact and rejuvenated skin and mucous membranes.

Male reproductive system

Finally, pumpkin seeds represent indispensable allies for men, given their properties on thereproductive system. Not only do they promote blood circulation in the genital mucous membranes, thus ensuring more satisfactory performance, but they also protect the prostate.

This gland can be affected by frequent inflammation and consequent enlargement, which can be very painful, alter the flow of urination and compromise reproductive performance. As it is rich in zinc, the food provides an extra barrier against the attacks of viruses and bacteria.

How to eat pumpkin seeds

Pumpkin seeds

Ma how to eat pumpkin seeds? And above all, do they make you fat? The first question is easy to answer: these foods, as already specified, can be eaten raw, boiled or toasted. On the front of the extra pounds, however, we must remember that it is a high-calorie food. However, it is unusual to consume large quantities at one time.

To taste the raw pumpkin seeds, it is first necessary to peel them, removing the peel: just score the edge and remove it with your hands. At this point, they can be savored plain or salted for a tasty afternoon snack.

Boiled pumpkin seeds

Sometimes these seeds are also proposed boiled, although this is not a particularly frequent choice. To do this, simply throw them into the water as soon as it reaches the boiling point, adding a handful of salt.

Let it boil until the seeds appear soft, then remove the water with a common colander. At this point they can be used to enrich main courses, such as meat, fish or cooked vegetables.

Toasted pumpkin seeds

I toasted pumpkin seeds represent the most frequent alternative to enjoy this super-food. And the preparation is simple, also suitable for those who do not have particular skills in the kitchen.

They can be toasted in the oven at 150 degrees, until they appear golden. Or, again, just toss them in a pan until they have reached the desired consistency. Alternatively, they can be placed in the microwave with a drizzle of oil, cooking them for about ten minutes.


Source: GreenStyle by www.greenstyle.it.

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