Pumpkin seeds are rich in minerals necessary for good health.
They deserve attention for their content of healthy fats, magnesium and zinc. Besides, they are rich in vitamin K, phosphorus, manganese, iron and copper. A handful of seeds contains about 13g of fat, including 6g of omega-3. Pumpkin seeds also contain a lot of antioxidants and polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folic acid. A handful of seeds is approximately 151 calories.
The seeds are also a great source of magnesium. Magnesium is involved in over 300 processes in our body, processes that regulate a variety of biochemical reactions. It also plays an important role in the active transport of calcium and potassium ions across cell membranes (nerve impulse conduction, muscle contraction, normal heart rhythm).
Antioxidants – help protect against disease and reduce inflammation. They also have a positive effect on the appearance as they slow down the aging process.
Antioxidants, along with magnesium, zinc, and fatty acids, help maintain a healthy heart by lowering blood pressure and increasing good cholesterol.
Pumpkin seeds are a rich source of dietary fiber that promotes a healthy digestive tract.
Excellent source of tryptophan, zinc and magnesium – contribute to good sleep. In addition, tryptophan relieves symptoms of depression, and magnesium supports the work of the nervous system.
Fresh pumpkin seeds are a great natural remedy for gastrointestinal parasites.
Ingredients: pumpkin seeds
Nutritional values per 100g
Energy value 2444kJ / 589kcal – 29% RWS *
Fat 45.8g – 65%
including saturated fatty acids 8.84g – 42%
Carbohydrates 12.7 g – 5%
including sugars 11.3g – 13%
Protein 28.9g – 58%
Salt 0.05g <7%
* RWS – Reference Food Value
Pumpkin seeds can be eaten directly or roasted in a pan or oven. They can serve as a snack, an addition to breakfast – all kinds of cereals, muesli, porridge and yoghurt, salads, soups, pasta and pastries. They are a great ingredient in various types of vegetable spreads – in pieces they give them crunchiness, while ground ones increase the nutritional value of the dish. Pumpkin seeds can be easily prepared for a drink, the so-called Pumpkin seed milk, which can be used to make Béchamel sauce, French toast or creamy mashed potatoes.