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Pumpkin seeds are medium-sized seeds with an off-white husk, with an inner seed having a green hue. They are flat and are oval in shape.
People often snack on it to satisfy cravings, or it can also be consumed while traveling.
They can also be consumed while observing fast as they are an excellent source of nutrients.
Vegans can consume it without hesitation. Being gluten-free makes them ideal for those who are gluten intolerant.
NUTRIENTS
Iron, Zinc, Copper, Manganese, Phosphorus, etc. are minerals present in these seeds.
They have a significant content of dietary fiber followed by protein and fat. Electrolytes like potassium are also present in high content. Along with this, various vitamins are also offered by it.
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Nutritional values per 100 Grams
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Fruit
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Pumpkin seeds
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Calories
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443
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Glycemic Index
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75
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Quantity
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% Daily Value*
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Energy
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1853 KJ (443 kcal)
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Total Fat
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17 g
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27%
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Saturated fat
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3.4 g
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20%
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Polyunsaturated fat
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18 g
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40%
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Monounsaturated fat
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22 g
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18%
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Cholesterol
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0 mg
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0%
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Sodium
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19 mg
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0%
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Potassium
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916 mg
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29%
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Total Carbohydrate
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59 g
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17%
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Dietary fiber
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17 g
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74%
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Sugar
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0.1 g
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Protein
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22 g
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47%
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Vitamins
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Vitamin A equivalent
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49 μg
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0%
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beta-Carotene
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4.7 μg
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0%
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lutein zeaxanthin
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8.4 μg
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0%
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Thiamine (B1)
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1.41 mg
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1%
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Riboflavin (B2)
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0.34 mg
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0%
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Niacin (B3)
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7.2 mg
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6%
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Pantothenic acid (B5)
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7.3 mg
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4.2%
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Vitamin B6
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1.13 mg
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1%
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Folate (B9)
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1.53 μg
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1%
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Vitamin B12
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0 μg
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0%
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Choline
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54 mg
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15%
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Vitamin C
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1.9 mg
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0.8%
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Vitamin E
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37.8 mg
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26%
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Vitamin K
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1.1 μg
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0%
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Minerals
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Calcium
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98 mg
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52%
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Copper
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1.46 mg
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1%
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Iron
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4.3 mg
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19%
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Magnesium
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329 mg
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74%
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Manganese
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2.8 mg
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1%
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Phosphorus
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107 mg
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5%
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Potassium
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646 mg
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19%
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Selenium
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77 μg
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0.2%
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Sodium
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9 mg
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34%
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Zinc
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5.59 mg
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8%
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Other Constittuents
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Water
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0.82
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Lycopene
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0
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*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Units : μg = micrograms, mg = milligrams, IU = International units
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†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database
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ALLERGIC CONTENT
It is a potent allergic food that might trigger various immune reactions that range from moderate to critical.
HOW TO USE
They are eaten raw and can be incorporated in salads. They are often roasted before consumption. Baked dishes like bread, cookies also contain it.
Pumpkin Seeds During Pregnancy
They are recommended to be eaten during pregnancy due to various nutrients suitable for the baby's development.
HEALTH BENEFITS
These seeds are loaded with a variety of antioxidants which are very helpful to deal with the damage caused by aging and oxidative strain.
They also possess anti-inflammatory properties, which are beneficial for maintaining the proper function of the liver, joints, bladder, etc.
The high content of dietary fiber eases bowel movement and keeps issues related to digestion at bay.
They are ideal for those who are looking forward to losing weight. Being rich in magnesium enables it to control blood sugar levels and lowers the risk of diabetes.
Its consumption can cure prostate and breast cancer as it hinders the growth of carcinogenic cells. They have special cells referred to as cancer death cells or apoptosis, which are responsible for destroying carcinogenic cells.
Regulation of blood pressure ensures the health of our heart. Cardiovascular diseases are taken care of by the consumption of these seeds. They improve the blood flow of the body and keep the blood vessels flexible and smooth.
They have certain nutrients which are known to ensure better sleep, thus keeping insomnia at bay. The anti-depressant properties present in pumpkin seeds not only help to relieve stress but also helps to deal with anxiety.
STORAGE AND SHELF LIFE
It can easily last up to half a year if stored in a place without moisture. Make sure to store them in a canister airtight after the packet has been opened, or else it will lose its freshness.
