We can benefit from both the flesh and the seeds of the pumpkin. They are a great ally in improving cases of depression, e insomniaThey improve our mood and promote serotonin production thanks to its content tryptophan y Magnesium.
Often when we buy pumpkins we throw away the seeds, but from now on you'll learn that it's better to save them so you can benefit from all their properties. We take care of your rental property in Valencia. that it has hidden inside, both at the level nutritional , the medicinaland how to easily incorporate them into your daily diet.
What do pumpkin seeds look like and what nutrients do they provide?
Pumpkin seeds have a mild and sweet taste, quite similar to a walnut. They are one of the more nutritious seeds that exist and are green in color. Sometimes, these seeds are found roasted and the shell turns white or, in other commercial varieties, they have a shell of yellow and white.
Their nutritional profile makes them a true concentrate of micronutrients. They provide a large amount of vegetable proteins (around 30% of the weight), healthy fats (especially polyunsaturated and monounsaturated), fiber and a wide range of vitamins and minerals.
Among the vitamins, the following stand out: Vitamin A (such as provitamin A or carotenoids), the Vitamin K, folic acid and B vitamins, especially the vitamin B3 or niacinfundamental for the energy metabolism, the nervous system and skin health.
In terms of minerals, they are especially rich in Magnesium, zinc, iron, match y potassium, in addition to trace elements such as seleniumThis mineral cocktail promotes health cardiovascular, immune systembone formation and proper muscle and nerve function.
They also contain omega 6 and omega 3 fatty acids, and phytosterols y antioxidant compounds (vitamin E and carotenoids), which help protect cells against oxidative stress and maintain a healthy lipid profile.
How to take them
Pumpkin seeds are usually removed from fresh pumpkins and can be boil in salted waterOnce ready, they are placed on a baking tray and baked until toasted. When crispy, they can be eaten as is, or they can be crushed for use in different recipes.
Toast them with a small amount of shawl (or without it if you want to be more careful with your blood pressure), or add them to a salad, vegetables cream or to create your own homemade muesliYou can mix them with honey and other nuts to make cereal bars, or combine them with breakfast cereals and yogurt to increase the intake of vegetal protein y fiber.
Another very practical option is to use them ground: simply crush a handful until you get a kind of coarse flour and add it to Smoothies, yogurts, creams or bread dough. This way you better absorb their nutrients and facilitate digestion, something especially useful for people with sensitive digestive system.
And if you'd like to modify the fruit further, you can make your own pumpkin seed oilAlthough the most practical option is to buy it directly, as it is much cheaper and you obtain a good quality virgin olive oil. This oil is primarily used in crude for dressing salads or finishing dishes, as high heat can damage some of its properties healthy fats and antioxidants.
Regarding quantity, a guideline and balanced consumption would be a handful daily (about 20-30 grams). This portion provides energy and nutrients without exceeding the calorie limit, making it a filling snack Very interesting both for controlling appetite and for supporting processes of pérdida peso within a healthy diet.
Properties and benefits of pumpkin seeds
These pumpkin seeds contain vitamins A, K, folic acid and vitamins B3, plus linoleic acidfatty acids omega 6 and omega 3High-quality protein, fiber, and essential minerals. All of this benefits you and provides numerous advantages with regular, moderate consumption.
- They are ideal for people who suffer from osteoporosis because its high dose of zinc y Magnesium It helps to slow down the deterioration of bone tissue and maintain a strong bones.
- Promotes the health of the prostate Helping those suffering from an enlarged prostate with their urination problems. Its content in zinc y phytosterols It is associated with the improvement of symptoms of benign prostatic hyperplasia and male urinary comfort.
- Reduces levels of bad cholesterol LDL and promotes a better balance of the lipid profile thanks to its unsaturated fats, your contribution of phytosterols and its content in fiber, contributing to the protection of heart and the cardiovascular system.
- It helps to regulate blood sugar Due to its combination of fiber and magnesium, it can be a good choice in diets for people with prediabetes o diabetesalways within an adapted nutritional plan.
- It is ideal for creating the hormone of happiness, the Serotonin. Your content in tryptophan helps to alleviate the stages of insomnia, times of Stress and feelings of anxiety, improving the frame of mind and nighttime rest.
- It helps to prevent certain types of cancer thanks to your contribution Antioxidants (carotenoids, vitamin E, phenolic compounds) and phytochemicals such as phytosterolswhich contribute to reducing oxidative damage and chronic inflammation.
- Eliminates or reduces the occurrence of intestinal parasitesPumpkin seeds have traditionally been used as a home remedy with action antiparasitic and anthelmintic, in both children and adults.
- Highly recommended for those who suffer from irritable colon, As its fiber It helps regulate transit, and its healthy fats and anti-inflammatory compounds help soothe the intestinal mucosa (always adjusting the amount to individual tolerance).
- If your consumption is in the form of oilYou will be able to benefit from calm the gut since it can act as a soft natural laxative, in addition to protecting the digestive mucosa and improve intestinal comfort.
- They are a good source of vegetable proteinsTherefore, they are especially interesting in diets vegetarian and veganhelping to increase muscle mass when combined with exercise and other protein sources.
- They contribute to the skin and hair health Thanks to zinc, vitamin E, and essential fatty acids, which promote cicatrizationhydration and hair growth.
- Its content in Magnesium makes them a support for relax the muscles, reduce cramps and relieve discomfort such as menstrual pain and the cramps associated with premenstrual syndrome.
- And lastly, but no less importantly, they are ideal for improving the lungs and mucous membranes due to its contribution of vitamin A and antioxidants, which help to keep respiratory tissues in good condition.
In addition, its combination of proteins, fiber y healthy fats produces a powerful effect satiatingThis helps control hunger between meals and reduce the consumption of ultra-processed products. Therefore, its regular inclusion in a balanced diet can support both the control of body weight such as maintaining stable levels of Energy.
Recommended amount, calories and possible contraindications
Although pumpkin seeds are a very healthy food, it is worth taking into account their caloric density: around 600 kcal per 100g raw. This doesn't mean they are fattening on their own, but it's important to watch your intake. amount so that it fits the energy needs of each person.
A reasonable serving for most adults is about 30g per day (approximately a handful or a heaped tablespoon), which provides around 170-180 kcal. This amount allows you to obtain a good portion of your daily needs. benefits without unbalancing the diet.
In people with special needs (athletes, individuals with nutritional deficits (Specific or increased needs for magnesium, zinc, or protein) the ration may be adjusted under the supervision of a veterinarian. health professional, and even resort to pumpkin seed oil supplements when necessary.
Regarding the contraindicationsIn general, they are a safe food for most of the population, but excessive consumption can cause:
- Weight gain if consumed in large quantities regularly, due to their high calorie content.
- digestive discomfort such as bloating, gas or diarrhea in people sensitive to fiber or with digestive pathologies, especially if large portions are consumed.
- Allergies In individuals with sensitivity to certain seeds or nuts; in these cases, consumption should be avoided and a specialist consulted.
- Risk of choking in young children, so whole eggs are not recommended for children under 3 years old.
As part of a balanced diet and combined with regular physical activity, pumpkin seeds become a very complete ally for maintaining good health. Cardiovascular healthdigestive, hormonal and emotional, providing flavor, texture and a large amount of nutrients in a format that is very easy to use daily.