Everyone knows about the benefits of pumpkin, but few people think that its seeds are no less useful. Among the huge variety of pumpkin varieties, there are decorative, fodder, intended exclusively for animals, as well as table ones, which are eaten by people.
Table pumpkin came to our country from America and took root very quickly, so now it is difficult to imagine gardens without pumpkin. Pumpkin has been known to mankind for a very long time; in particular, it was used by the ancient Aztecs. If we use only fruits, then the Aztecs ate flowers, stems, and seeds.
Composition and calorie content
Pumpkin seeds are a high calorie product. There are about 559 kcal per 100 g of product.
Calories 559 Kcal
- Fat:
49 g - Proteins:
30.2 g - Carbohydrates:
10.7 g - Water:
5.23 g - Ash:
4.78 g - Fiber:
6 g
| Vitamins (per 100 g): | Quantity | %RDN |
| Gamma tocopherol (form of vitamin E) | 35.10 mg | 234% |
| Vitamin B3 (PP, nicotinic acid) | 4.99 mg | 24,9% |
| Vitamin B1 (thiamine) | 0.27 mg | 15,9% |
| Vitamin B5 (pantothenic acid) | 0.75 mg | 15,0% |
| Vitamin H (B7, biotin) | 4.57-10.0 mcg | 14,6% |
| Vitamin B9 (folic acid) | 58.0 mcg | 14,5% |
| Vitamin E (alpha tocopherol) | 2.18 mg | 14,5% |
| Vitamin B4 (choline) | 63.0 mg | 12,6% |
| Minerals (per 100 g): | Quantity | %RDN |
| Vanadium | 170.0 mcg | 425% |
| Manganese | 4540.0 mcg | 227% |
| Phosphorus | 1174-1233 mg | 150% |
| Copper | 1340-1500 mcg | 142% |
| Magnesium | 535-592 mg | 141% |
| Zinc | 7.4-20.2 mg | 115% |
| Silicon | 25.0 mg | 83% |
| Cobalt | 8.3 mcg | 83% |
| Chromium | 40.0 mcg | 80% |
| Iron | 8.82-15.0 mg | 79% |
| Bor | 55.0 mcg | 78,6% |
| Potassium | 807-814 mg | 33,4% |
| Rubidium | 26.0 mcg | 26% |
| Zirconium | 11.2 mcg | 24% |
| Sulfur | 146-160 mg | 15,3% |
| Molybdenum | 10.0 mcg | 14,3% |
| Selenium | 5.6-9.4 mcg | 11,5% |
| Iodine | 12.0-18.0 mcg | 10% |
Full chemical composition ➤
By eating 100 g of seeds, you can provide 115% of the body's daily need for zinc, 141% for magnesium, 80% for iron, and 33% for potassium, which is so necessary for the heart.
Other important connections:
- Phytosterols
- 523 mg (951% of the RDA). Of these: campesterol - 19 mg (34.5%), beta-sitosterol - 2.6 mg (6.5%), stigmasterol - 6.8 mg (19%), spinasterol - 112 mg (204%), delta -7-avenasterol - 72 mg (131%), delta-7-stigmasterol - 20 mg (36%), delta-7,25-stigmastadienol - 106 mg (192%), delta-7,22,25-stigmastatrienol - 151 mg (274%).
- Purines
— 37 mg (29% of RDA)
The benefits of pumpkin seeds
The benefits of pumpkin seeds for the human body are undeniable, although many people are accustomed to being careless about this healing product.
The beneficial properties of pumpkin seeds are varied, here are the main ones:
- Normalizing sleep and reducing the risk of depression.
Regular consumption of seeds improves the quality of night's rest, as they contain the amino acid L-tryptophan, which is very beneficial for humans. Once in the body, it is transformed into niacin and serotonin, which directly affect a person’s sleep.
- Prevention of hypertension.
Pumpkin seeds contain a huge amount of arginine. After entering the body, this amino acid is converted into nitric oxide, which is responsible for the expansion of arteries and blood vessels, improving blood flow through them.
- Reducing bad cholesterol levels.
Thanks to the phytosterols contained in pumpkin seeds, people who regularly include them in their diet prevent the development of atherosclerosis.
- Beauty and youth of the skin.
The seeds contain a large amount of vitamins A and E, which are responsible for the elasticity and smoothness of the skin, preventing the formation of wrinkles.
- Prevention of osteoporosis, reduction of inflammation in joint arthritis.
The benefits for bones from taking pumpkin seeds are due to the fact that they contain zinc.
- Prevention of prostate inflammation.
This property of pumpkin seeds is relevant for both older and younger men. Indeed, according to statistics, more than 30% of men over the age of 25 have prostatitis. In addition, the seeds contain omega-3 fatty acids and zinc, which prevent the development of benign prostate hyperplasia.
- From worms.
Since ancient times, the ability of pumpkin seeds to expel worms and other parasites from the body has been known. Therefore, in many countries they are used as a natural drug to get rid of pinworms.
- Protecting the heart from disease.
Pumpkin seeds contain a lot of magnesium, which protects the organ from rhythm disturbances and helps normalize the contractile function of the heart.
- Prevention of diabetes.
Despite the fact that pumpkin seeds are very high in calories, they contain a lot of protein, which is easily digestible and helps normalize blood sugar.
- Normalization of intestinal function.
This beneficial property of the seeds is ensured by the fact that they contain a lot of fiber, which stimulates peristalsis and works as a natural “brush” for the intestines. Chronic constipation is a direct indication for the regular inclusion of pumpkin seeds in the menu.
- Prevention of thyroid diseases.
This is possible due to the high content of zinc in the seeds, which is necessary for normal functioning. In order to protect this most important organ from diseases, it is enough to eat up to 140 grams of seeds per day.
- Regular consumption of pumpkin seeds helps improve dark vision and color perception. This occurs due to the vitamin A included in their composition, which takes part in the production of rhodopsin (visual pigment of the retina).
- Pumpkin oil, which the seeds of this fruit are rich in, contains many components that are beneficial for the immune system. Therefore, you should not forget about them in the autumn-winter period.
- It has been established that regular consumption of pumpkin seeds promotes the production of both female and male sex hormones, so they are equally beneficial for both sexes.
- You can improve your cognitive abilities by consuming pumpkin seeds, especially memory.
- It is worth taking the seeds with you on the road for people who suffer from seasickness or get carsick. The fact is that eating seeds helps reduce the severity of nausea. Therefore, they are recommended to be consumed in moderation by pregnant women.
- Prevention of male infertility. So, the seeds contain a lot of phosphorus, which is what sperm need to grow full-fledged tails. Thanks to these tails, sperm become more mobile, which increases the chance of conceiving a child.
- Pumpkin seeds can be a valuable source of protein for people who are keen on a raw food diet, vegetarianism or those who adhere to fasting.
- It is an excellent source of iron, zinc and many other minerals.
It is worth remembering that in order to get the maximum benefit from pumpkin seeds, they must be consumed fresh. After heat treatment (after roasting), most of the vitamins and microelements are destroyed. It is better to peel the seeds right before use, and not in advance.
Pumpkin seeds for men
Pumpkin seeds are very useful for men, as they help fight diseases of the male reproductive system. It has been established that men require zinc for the normal functioning of the prostate gland. As a rule, the amount of mineral that men get from food is not enough. This leads to the development of inflammatory processes in the prostate. The need for zinc is especially acute in men after 50 years of age. Therefore, to protect yourself from prostate adenoma and prostatitis, it is enough to eat 50 pumpkin seed kernels a day.
In addition, zinc is part of the testosterone molecule, the main male hormone. The microelements contained in the seeds help increase sperm motility, which is an excellent prevention of male infertility.
It is known that men are prone to alopecia at an early age. Regular consumption of pumpkin seeds will strengthen the hair roots and prevent premature hair loss. In addition, the zinc contained in the seeds allows you to fight dandruff, which is a fungal disease, and not just a cosmetic defect.
It has been proven that men develop atherosclerosis earlier than women, which leads to heart attacks and strokes, and consuming pumpkin seeds will help stop this process. The amino acids included in their composition strengthen the vascular wall, iron increases hemoglobin, arginine dilates blood vessels, and phytosterols help reduce cholesterol levels in the blood.
Pumpkin seeds for women
Pumpkin seeds for women have undoubted benefits, which include maintaining not only beauty, but also health.
It has been established that women suffer from osteoporosis much more often than men. The processes of leaching calcium from bones are especially active after the age of 45. The minerals contained in the seeds will allow this process to be stopped. The fact is that in the seed, useful substances are present in such combinations that help each other to be mutually absorbed.
Another common female problem is anemia. Pumpkin seeds are an excellent source of iron. By eating 100 g of seeds per day, you can meet your daily requirement for this microelement almost 100%.
In addition, pumpkin seeds strengthen hair and nails, fight wrinkles, provide elasticity and smoothness of the skin, promote epidermal renewal, and relieve microinflammation. Fatty acids moisturize the skin from the inside, prevent hair loss and eliminate the causes of dandruff.
It is useful to consume pumpkin seeds for women during menopause, as the phytoestrogens it contains normalize mood, fight depression and improve the quality of night sleep. Tryptophan will relieve headaches and joint pain.
It is beneficial to consume pumpkin seeds in small quantities during pregnancy. A handful of seeds will make it possible to reduce the manifestations of toxicosis, alleviate odor intolerance, and reduce nausea. In addition, the seeds are an excellent means of preventing anemia and constipation, which often plague women carrying a child.
Diabetes
Recent clinical studies have proven that this product is very effective in normalizing insulin production. By including seeds in your diet, you significantly reduce the risk of developing diabetes. In addition, they normalize the functioning of the pancreas, which is also important in order to avoid the development of this disease.
If you have diabetes, you should definitely include them in your diet, but it’s better to consult your doctor (Photo: pixabay.com)
Harm of pumpkin seeds
The harm of pumpkin seeds to the body can be noticed if they are consumed excessively:
- The fact is that the product is very high in calories and if you eat more than 140 g of seeds per day, this can cause excess weight gain.
- Eating salted and roasted seeds can provoke the development of congestive processes in the joints and limit their mobility. In addition, the omega-3 contained in the seeds is oxidized during frying, and the product becomes toxic.
- You can also damage your tooth enamel if you peel the seeds with your teeth instead of your hands.
Naturally, it is worth remembering the contraindications to consuming pumpkin seeds.
Treatment with pumpkin seeds, recipes
Treatment with pumpkin seeds can be reduced to their daily intake in the recommended volumes. Regular inclusion of pumpkin seeds in food is the prevention of many diseases. Even traditional medicine has recognized the health benefits of pumpkin seeds and their medicinal properties. So, in the pharmacy you can find the drug Tykveol, which is based on pumpkin seed oil. It is recommended to be used for infectious diseases, for the prevention of oncology and atherosclerosis. There are also many folk recipes based on pumpkin seeds:
- The cardiovascular system.
Cholesterol poses a serious danger to humans. Pumpkin seeds contain 951% of the daily minimum of various phytosterols, which block the absorption of cholesterol from food, control blood pressure and thin the blood. And fiber and omega-6 can reduce the risk of arrhythmia and thrombosis, which is the most common cause of death in the world.
In order to strengthen your heart and vascular system, it is enough to regularly drink a decoction of pumpkin seeds. The recipe is very simple: take three tablespoons of pumpkin seeds and pour 300 ml of cold water. Place the resulting mixture on the fire, bring to a boil and simmer for 5 minutes. The decoction should be drunk a quarter glass before bed.
A decoction of pumpkin seeds will help prevent heart-related diseases, and also strengthens blood vessels and normalizes sleep.
- Treatment of wounds and burns.
Grind the seeds in a coffee grinder or blender, wrap in thick gauze and scald with boiling water. After cooling, the compress can be applied to sore spots. This paste will not only relieve pain, but will speed up tissue regeneration processes.
- To normalize intestinal function.
Pumpkin seeds have a laxative effect and help remove all toxins from our body. They are considered an excellent remedy that helps cope with constipation, bloating and other intestinal problems.
Recipe.
Peel 100 grams of raw seeds and grind them in a blender or coffee grinder. The powder should be taken every morning on an empty stomach, 2 tablespoons and washed down with warm milk. After an hour, take a laxative. The course of such treatment is 5 days. It should be noted that pumpkin oil is also useful, which in itself is useful for the prevention of gastritis and stomach ulcers.
Pumpkin seeds contain zinc, per 100 grams accounting for half the daily requirement. Many people know that zinc is an active antibacterial agent against viruses and bacteria. It’s enough just to eat pumpkin seeds and the supply of zinc in the body will increase significantly.
Pumpkin seeds contain a high amount of zinc, which helps prevent prostatitis in men. In addition, many traditional healers use pumpkin seed extract and oil to prevent prostate cancer. Of course, the problem with the prostate will not be completely solved, but the condition will improve significantly. If a man experiences problems with the prostate, then a frequent urge to urinate, which comes with pain in the scrotum, is a sure companion. It is these sensations that pumpkin infusion will help you get rid of.
- Recipe 1.
Seeds (0.5 kg) are ground into flour and 200 g of honey (not candied) are added to them. The mixture is placed in the refrigerator to thicken, after which it is rolled into small balls the size of hazelnuts. Such balls need to be dissolved on an empty stomach (1-3 balls). The course of treatment is a month.
You can grind the seeds into flour, but they should be thoroughly dried first. The powder should be taken twice a day before meals in the amount of two tablespoons. The mixture is washed down with a glass of honey water. It is recommended to grind the seeds together with the peel, and sift them before use.
For inflammatory processes of the bladder and kidneys, it is necessary to consume a mixture of hemp and pumpkin seeds in equal proportions daily. Volume – 1 teaspoon, number of doses – 2 times a day with meals. Pumpkin milk is good for cystitis. The peeled seeds are mixed with sugar and water (proportions 50 g: 20 g: 80 ml). Take a teaspoon three times a day before meals.
100 grams of pumpkin seeds contain the daily dosage of tryptophan. This amino acid is responsible for the synthesis of serotonin in our body. Many people know that serotonin is a source of good mood. Take a small amount of seeds during periods of low mood.
Pumpkin seeds contain a huge amount of microelements that have a positive effect on our body. For example, zinc and selenium fight cancer cells, and vitamin E slows down their aging.
Consume pumpkin seeds to replenish your body with essential microelements. Remember that one product will not cope with the disease; you need to monitor your diet and sleep.
Video: nutritious breakfast smoothie made from pumpkin seeds:
Keep these tips and tricks in mind to get the most out of your pumpkin seeds:
- Eat the seeds raw. A fried product loses half of its positive properties;
- Do not use old and spoiled seeds, as they go rancid and can be harmful to health, taste them;
- Peel the seeds before use or buy them peeled immediately;
- 50 pumpkin seeds per day helps improve skin and hair;
- Eat seeds with the skin on if you want to add fiber to your diet. Clean them if you are not sure that your digestive tract can digest them. Side symptoms include abdominal pain and diarrhea.
Pumpkin seeds help add variety to your diet. With their help, you get not only healthy, but also delicious dishes.
Liver
The liver is one of the most important organs, which acts as a “filter”, removing toxins that accumulate in the body. If your diet is unbalanced, you often eat fast food, your liver is under serious strain. Naturally, this negatively affects her work.
Seeds are a good product for the liver, having a beneficial effect on the condition of this organ. Thanks to antioxidants, fiber, and fatty acids, it improves function and helps damaged cells regenerate faster.
Tip: doctors recommend eating pumpkin seeds and flax seeds together - this is the healthiest “cocktail” for the liver (Photo: allthingshair.com)
Pumpkin seeds for worms
Pumpkin seeds for worms are prescribed to their patients by parasitologists around the world. They contain a substance such as cucurbitin. It has a paralytic effect on the nervous system of pinworms and causes their death.
The advantage of seeds over anthelmintic drugs is that they do not have a toxic effect on the human body, do not irritate the mucous membranes of the digestive system and have no age restrictions.
How to take pumpkin seeds for worms?
You need to peel the seeds and grind them with water. An adult will need about 300 g of seed per dose, children over 10 years old - 150 g, children from 5 to 7 years old - 100 g. If the child is under 4 years old, then 50 g of seed will be enough for him. It is important that the thin green film that is present on the seed does not go to waste along with the peel.
To get rid of worms, the seeds should be consumed raw. The required amount of seeds is cleaned, poured into a bowl, where they are thoroughly ground. During the grinding process, you need to add water, 10 drops at a time. 300g of seeds may require about 4 tablespoons of water. Eat the resulting gruel in the morning, on an empty stomach. You need to eat the entire portion within an hour. After another three hours, you need to drink a laxative and after half an hour do a cleansing enema. This method allows you to quickly and effectively get rid of worms without resorting to medications.
Healthy sleep
If you have trouble sleeping, be sure to try introducing seeds into your diet. This is a natural “sleeping pill”. Their main feature is the presence of the amino acid tryptophan, which is involved in the construction of “protein”. This substance, when it enters the body, is processed into melatonin - the same “sleep hormone”.
Thanks to the seeds, you can do without sleeping pills (Photo: chakru.com)
For the seeds to have an effect, they must be consumed at least 2-3 hours before bedtime.
Pumpkin seeds with honey
Pumpkin seeds with honey are not just a sweet treat, but a real medicine for getting rid of many diseases. The mixture helps to treat prostatitis and prostate adenoma, to normalize sleep, and to relieve emotional stress.
You can pour honey over both whole and powdered peeled seeds. You need to store this healthy and tasty mush in the refrigerator in a glass jar with a tight-fitting lid.
Take a tablespoon of pumpkin seeds with honey several times a day before meals, 20 minutes before meals. But it is worth remembering that you should not eat more than 3 tablespoons of seeds with honey per day, since the calorie content of such a mixture is very high.
Use in cooking
Pumpkin seeds are great for adding to some dishes to add flavor and make them healthier. They go best with vegetables, so you can add dried seeds to a stew or stir-fry of vegetables, the main thing is to do this after cooking. You can also add them to fresh vegetable salads to add a zesty taste and make your diet healthier and richer in minerals.
In cooking, pumpkin seeds are often used to make a spicy sauce. To do this, they are crushed, garlic and herbs are added to them, the resulting sauce is seasoned with vegetable oil of your choice and a few drops of lemon juice. The result is a tasty, original and very healthy sauce that goes well with a huge range of dishes.
If desired, you can even add pumpkin seeds to baked goods, for example, combine them with walnuts or use them separately. Pumpkin seeds taste good in side dishes. They are added to porridges at the end of cooking, as well as to various soups, preferably vegetable or cold.
How to dry pumpkin seeds?
Pumpkin seeds need to be properly dried so that they retain maximum benefits and do not lose their taste. To do this, they should be carefully removed from the pulp of the fruit, rotten specimens should be selected and washed under running water. It is convenient to use a colander for this purpose. Then the seeds are laid out on a towel and dried on both sides, this allows you to remove excess moisture from them.
If you plan to roast the seeds, this will replace the drying process. They are simply placed in a frying pan and fried until golden brown. For complete cooking, 15 minutes will be enough.
In an air fryer, the seeds are dried at a temperature of 60 °C for half an hour. The electric dryer is turned on at a temperature of 80 °C, drying time is 40 minutes. The oven is heated to 80 °C and the seeds are kept in it for 20 minutes. Wherever the seeds are dried, they must be stirred periodically.
If you have time, you can dry the seeds outdoors in a warm room with low humidity. As a rule, one week is enough to completely dry the seeds. In this way, it will be possible to obtain the most useful product that will retain all the vitamins and microelements.
For women
The product is no less useful for women’s health, namely:
- prevents the appearance of polyps in the uterus;
- alleviates the condition during menopause;
- helps maintain good appearance and attractiveness;
- is a preventative against infertility;
- eliminates heartburn and toxicosis in early pregnancy.
Pumpkin seeds are used not only in medicine, but also in cosmetology. This product gets rid of such scourges as oily, dry and brittle hair, dandruff, acne, wrinkles, dull skin. Pumpkin seeds are useful for baldness, as the zinc they contain stimulates hair growth.
Contraindications to the use of pumpkin seeds
Contraindications to consuming pumpkin seeds are as follows:
- Diseases of the digestive system in the acute stage. Gastroenterologists prohibit patients from eating any roughage during treatment of gastritis, colitis or gastric and duodenal ulcers. Gastritis with high acidity, intestinal obstruction - all these are contraindications for consuming pumpkin seeds.
- Individual intolerance to pumpkin pulp and allergic reactions to its consumption will also occur when the seeds of this fruit are included in food. Therefore, in this case, it is better to refuse to take them.
- Excess weight is a contraindication to consuming excessive amounts of seeds, as they are high in calories.
Answers to popular questions:
- How many pumpkin seeds should you eat per day?
It will be enough for an adult to eat 60-70 pumpkin seeds per day.
- Can I eat pumpkin seeds with the skin on?
Pumpkin seed shells are safe to eat and contain more fiber than shelled ones. However, people with digestive problems are advised to avoid consuming whole seeds, as their high fiber content can cause symptoms such as pain and diarrhea.
- Can I have pumpkin seeds while breastfeeding?
It is possible, but in moderation. Mothers of children with allergies should be especially careful. After taking the seeds for the first time, you should carefully monitor the baby’s reaction to a new product on the nursing woman’s menu.
- Is it possible to have pumpkin seeds for pancreatitis, diabetes and gastritis?
For pancreatitis and gastritis, pumpkin seeds are prohibited, but for diabetes mellitus, they can be included in the daily menu.
