What's inside 100g of pumpkin seeds
What's the story
Pumpkin seeds, often face an unfortunate fate as they are typically discarded without a second thought. What sets these unassuming seeds apart is their impressive nutritional profile. They offer a range of advantages, like cancer prevention, enhanced sleep, bolstered heart health, alleviation of menopausal symptoms, and improved digestion. To understand their potency, let us look at their nutritional content in every 100 grams.
Nutrition
Nutrition profile
Pumpkin seeds are packed with important vitamins and minerals like manganese and vitamin K, which help wounds heal. They also have zinc, a mineral that strengthens the immune system to fight off bacteria and viruses. These seeds are further enriched with vital elements including phosphorus, magnesium, iron, potassium, and copper, providing a wide range of health benefits.
100 g
Nutrition per serving of 100 grams
In 100 grams (approx. 300 seeds) of dried pumpkin seed kernels, you'll get: Calories: 446 kcal Fat: 19.7 g Carbohydrates: 54.3 g Protein: 18.9 g Fiber: 18.6 g Sugars: 0 g Magnesium: 186.5 mg Sodium: 18 mg Calcium: 55.7 mg Iron: 3.35 mg Zinc: 10.43 mg Copper: 0.686 mg Phosphorous: 65.2 mg Vitamin B-6: 0.028 mg Vitamin C: 0.24 mg
Benefits
Health benefits
Pumpkin seeds offer a multitude of health benefits owing to their rich nutrient composition. They regulate blood pressure, aid the immune system, and promote better sleep. Rich in antioxidants, they protect cells and contribute to bone health. With dietary fiber for digestion and anti-inflammatory properties, they support weight management and overall health. Additionally, pumpkin seeds positively influence mood, skin, and prostate health.
How-to
How to incorporate pumpkin seeds in your diet
While pumpkin seeds are a satisfying snack on their own, they are also incredibly versatile in various foods and recipes. Here are some great ways to enjoy them: Add to smoothies for added crunch. Toast or roast with different spices. Blend into hummus, pesto, or guacamole. Include in cookie and bread recipes. Sprinkle over soups and pasta dishes. Mix into granola, yogurt, or cereal.