Pumpkin Seeds: Small, but Very Healthy!

Pumpkin seeds are maybe really small – but they are full with precious and beneficial nutrients.

If you consume only a small amount of them daily, they can provide your body with a significant quantity of very healthy fats, magnesium and zinc.

Actually, because of this reason – pumpkin seeds have been for centuries connected with several health benefits.

Especially – this include better and improved heart health, improved prostate function and protection against some types of cancers.

And to make things easier – these seeds can be incorporated into your diet in various simple ways.

Pumpkin seeds are actually an edible seed – which is usually roasted for consumption. They are a part and typical ingredient in the Mexican cuisine. These seeds are often eaten also as a healthful snack.

In the stores in United States you can find them also as “pepitas” – Spanish for “little seed of squash.”

Nutrition Facts

Pumpkin seeds are very rich source of healthful oils and magnesium. They also contains different other nutrients – that can improve the health of your heart, prostate, bones, and other body functions.

All the seeds, generally speaking – are considered as excellent source of potassium, magnesium, and calcium.

It is good to be mentioned that the plant seeds are also a very rich source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids contained in pumpkin seeds can offer you a range of beneficial and healthful nutrients – like for example – sterols, squalene, and tocopherols. 

Scientists have described the fatty acid profile of seeds, grains, and legumes as “positive and beneficial.”

Unlike the hard white seeds that you find in a normal pumpkin that you buy on a market, most of the pumpkin seeds that you can find in stores and big supermarkets are without a shell.

You can easy recognize them because these shell-free seeds are usually green, flat and oval.

One ounce (around – 28 grams) of these shell-free pumpkin seeds has approximately 151 calories – mainly in the form of fat and protein.

But, you should know that in a serving of 28 grams they also contains:

Fiber: 1.7 grams

Carbs: 5 grams

Protein: 7 grams

Fat: 13 grams (6 of which are omega-6s)

Vitamin K: 18% of the RDI

Phosphorus: 33% of the RDI

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Iron: 23% of the RDI

Zinc: 14% of the RDI

Copper: 19% of the RDI

The pumpkin seeds are also full with a lot of antioxidants and a big amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and the seed oil which is produced by them are also rich with many other nutrients and plant compounds that can improve your health and boost your body energy.

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