The pumpkin fruit, in general, is grown as a field vegetable crop. Its seeds, at the same time, have been in use as food, and to extract pumpkin seed oil since centuries. In fact, in some parts of central Europe (Styrian province in Austria, Slovenia and Hungary), pumpkins are being cultivated solely for their seeds, as a major oil-seed crop at a commercial scale. Containing a wide variety of nutrients ranging from manganese and magnesium to copper, protein and zinc, pumpkin seeds http://goo.gl/Nr7OGP are nutritional powerhouses in a small package.
Usually, the pumpkin fruit is allowed to mature completely in order to obtain good-quality seeds. Each fruit contains up to 500 cream-white husky seeds located at its central hollow cavity; interspersed in between net like mucilaginous network. The seeds are semi-flat, feature typical ovoid shape with a conical tip. Inside, its kernels feature olive-green color, sweet, buttery in texture and nutty in flavor. Pepitas enjoyed as snack, added in desserts and in savory dishes.
- Crunchy, delicious 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 calorific value mainly comes from protein and fats. Nonetheless, the kernels are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and stroke risk by favoring healthy blood lipid profile.
- Pumpkin seeds carry good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance of protein. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is the precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1 mg niacin).
- Pumpkin seeds have even been shown to eliminate seriously dangerous microbes from the body, including parasites! These seeds are no joke when it comes to keeping you healthy all the way around. Just 1/4 cup a day has been shown to be beneficial at improving immune health and also eliminating (not just preventing) various unhealthy microbes from harming the body. Even for yeast infections like candida, pumpkin seeds have been shown to prevent yeast overgrowth, inflammation, and can improve skin conditions in those with skin-based yeast infections.
- Glutamate is required in the synthesis of gamma-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
- Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma 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 mucusa and skin by protecting from harmful oxygen-free radicals.
- Pumpkin kernels are also an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps in the reduction of LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and nervous irritability.
- Furthermore, its seeds contain good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels help develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Nutrition:
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,401 kJ (574 kcal) |
Carbohydrates
|
14.71 g
|
| Sugars | 1.29 g |
| Dietary fiber | 6.5 g |
Fat
|
49.05 g
|
| Saturated | 8.544 g |
| Monounsaturated | 15.734 |
| Polyunsaturated | 19.856 |
Protein
|
29.84 g
|
| Vitamins | |
| Thiamine (B1) |
(6%)
0.07 mg |
| Riboflavin (B2) |
(13%)
0.15 mg |
| Niacin (B3) |
(30%)
4.43 mg |
| Pantothenic acid (B5) |
(11%)
0.57 mg |
| Vitamin B6 |
(8%)
0.1 mg |
| Folate (B9) |
(14%)
57 μg |
| Vitamin C |
(8%)
6.5 mg |
| Vitamin E |
(4%)
0.56 mg |
| Vitamin K |
(4%)
4.5 μg |
| Minerals | |
| Calcium |
(5%)
52 mg |
| Iron |
(62%)
8.07 mg |
| Magnesium |
(155%)
550 mg |
| Manganese |
(214%)
4.49 mg |
| Phosphorus |
(168%)
1174 mg |
| Potassium |
(17%)
788 mg |
| Sodium |
(17%)
256 mg |
| Zinc |
(80%)
7.64 mg |
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