The Benefits of Pumpkin seeds - Pumpkin! Yeah, what a great fruit! It’s
an available fruit. We can make a kolak
, curry , cake, and kind of food can be made by pumpkin fruit. Pumpkin is very
useful for us, beside of its delicious taste, it also useful for our healthy. In
common life, after cracking the pumpkin for making food, we often throw up the
pumpkin seeds. Many people don’t know how great pumpkin seeds benefits for our
body. For your information, when you make
kolak, curry, or a cake from pumpkins, don’t forget to save the seed.
Because the seeds, in-fact, are concentrated
source of numerous health benefiting minerals, vitamins and anti-oxidants.
The Benefits of Pumpkin seeds - According
to the research, pumpkin seeds contain many substances which useful for our
healthy.
In
seeds of Parang pumpkins found a few rare amino acid, such m-karboksifenilalanina, pirazoalanina, amino
butirat acid, etilasparagina, and strulina. Red seeds pumpkins contain mineral
Zn (Zinc) and Mg (Magnesium) which are very important for our organ of
reproduction health, include prostate gland. Then also contain prominent fat
such as linoleum acid.
Health benefits of pumpkin seeds
- Crunchy pumpkin seeds are high
in calories, about 559 calories per 100 g. In addition, they are packed
with fiber, vitamins, minerals, and numerous health promoting
antioxidants.
- Their high caloric content
mainly comes from protein and fats. On the positive side, the nuts are
especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1)
that helps lower bad LDL cholesterol and increase good HDL cholesterol in
the blood. Research studies suggest that Mediterranean diet, which is rich
in monounsaturated fatty acids helps to prevent coronary artery disease
and strokes by favoring healthy blood lipid proile.
- The seeds contain good quality
protein. 100 g seeds provide 30 g or 54% of recommended daily allowance.
In addition, the seeds are excellent source of amino acids tryptophan and glutamate.
Tryptophan is converted in to serotonin and niacin. Serotonin is a
beneficial neuro-chemical often labeled as nature's sleeping pill.
Further, tryptophan is precursor of B-complex vitamin, niacin (60 mg of
tryptophan = 1mg niacin).
- Glutamate is required in the
synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress
neurochemical in the brain, helps reducing anxiety, nervous irritability,
and other neuroses conditions.
- Pepitas are very good source of
anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-γ
per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble
antioxidant. It prevents tissue cells from the free radical mediated
oxidant injury. Thus, it helps maintain the integrity of mucus membranes and
skin by protecting from harmful oxygen free radicals.
- Pumpkin kernels are also
excellent source of B-complex group of vitamins such as thiamin,
riboflavin,niacin, pantothenic acid, vitamin B-6 (pyridoxine)
and folates. These vitamins functions as co-factors for enzymes during
cellular substrate metabolism in the body. In addition, niacin help reduce
LDL-cholesterol levels in the blood. Along with glutamate, it enhances
GABA activity inside the brain, which in turn help reduce anxiety and
neurosis.
- Furthermore, its seeds contain
very good levels of essential minerals like copper, manganese,potassium,
calcium, iron, magnesium, zinc and selenium. Just as pine nuts, pumpkin
seeds are very rich in manganese (provide 4543 mg per 100 g, about 198% of
daily-recommended intake), pines are one of the richest sources of
manganese. Manganese is an all-important co-factor
for antioxidant enzyme,superoxide dismutase. It is
therefore, consumption of pumpkin kernels helps body develop resistance
against infectious agents and scavenge harmful oxygen free radicals.
Medicinal values of pumpkin seeds.
- Research studies suggest that
pumpkin seeds have DHEA (Di hydro epi-androstenedione) blocking actions.
This may be helpful in preventing prostate and ovarian cancers.
- In addition, experimental
studies suggest that certain phytochemical compounds in pumpkin seed oil
may have role in prevention of diabetic nephropathy (kidney disease).
|
See
the table below for in depth analysis of nutrients:
Pumpkin seeds, dried, Nutritional value per 100 g. (Source: USDA National Nutrient data base) |
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Principle
|
Nutrient
Value
|
Percentage
of RDA
|
|
Energy
|
559 Kcal
|
28%
|
|
Carbohydrates
|
10.71 g
|
8%
|
|
Protein
|
30.23 g
|
54%
|
|
Total Fat
|
49.05 g
|
164%
|
|
Cholesterol
|
0 mg
|
0%
|
|
Dietary Fiber
|
6 g
|
16%
|
|
Vitamins
|
||
|
Folates
|
58 µg
|
15%
|
|
Niacin
|
4.987 mg
|
31%
|
|
Pantothenic acid
|
0.750 mg
|
15%
|
|
Pyridoxine
|
0.143 mg
|
11%
|
|
Riboflavin
|
0.153 mg
|
12%
|
|
Thiamin
|
0.273 mg
|
23%
|
|
Vitamin A
|
16 IU
|
0.5%
|
|
Vitamin C
|
1.9 µg
|
3%
|
|
Vitamin E-γ
|
35.10 mg
|
237%
|
|
Electrolytes
|
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|
Sodium
|
7 mg
|
0.5%
|
|
Potassium
|
809 mg
|
17%
|
|
Minerals
|
||
|
Calcium
|
46 mg
|
4.5%
|
|
Copper
|
1.343 mg
|
149%
|
|
Iron
|
8.82 mg
|
110%
|
|
Magnesium
|
592 mg
|
148%
|
|
Manganese
|
4.543 mg
|
198%
|
|
Phosphorus
|
1233 mg
|
176%
|
|
Selenium
|
9.4 µg
|
17%
|
|
Zinc
|
7.81 mg
|
71%
|
|
Phyto-nutrients
|
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|
Carotene-ß
|
9 µg
|
--
|
|
Crypto-xanthin-ß
|
1 µg
|
--
|
|
Lutein-zeaxanthin
|
74 µg
|
--
|
Selection and storage
The Benefits of Pumpkin seeds - Pumpkin seeds are available in the stores all around the
year. You may find whole seeds (un-hulled), hulled, and roasted seeds displayed
in the grocery stores. In the Latin American world, hulled and roasted pumpkin
seeds are referred as pepita.
While buying whole seeds look for uniform sized, compact,
cream-white, or light yellow color seeds that feel heavy in hand and
feature good metallic sound.
Avoid thin, small sized, shriveled seeds as they yield poor
quality kernel. They should be free from cracks, mold, and spots and free of
rancid smell.
