I adore eating pumpkin seeds and have discovered that they are abundant in a variety of nutrients.
So I looked into what vitamins and minerals are included in pumpkin seeds and decided to discuss the health advantages and nutrients found in pumpkin seeds.
Heres what vitamins are in pumpkin seeds:
Pumpkin seeds contain the following vitamins:
- Thiamin 7.00% RDI
- Riboflavin 11.54% RDI
- Niacin 27.69% RDI
- Vitamin E 37.33% RDI
- Vitamin K 4.50% RDI
RDI = Recommended daily intake per 100g.
Pumpkin seeds do not contain any additional vitamins.
Many people question whether pumpkin seeds are beneficial for you, and I’ve also heard that pumpkin seeds are helpful for eliminating parasites from your digestive system, so I’ll address the health advantages of pumpkin seeds, including if they contain iron and protein, below.
As well as, whether you can eat them raw.
- Are the Pumpkin Seeds Good for You?
- Does Pumpkin Seeds Have Iron?
- Does Pumpkin Seeds Have Protein?
- Can You Eat Pumpkin Seeds Raw?
- Are Pumpkin Seeds Good for Removing Parasites?
- Do You Eat the Whole Pumpkin Seed Shells?
Are the Pumpkin Seeds Good for You?
I usually eat pumpkin seeds on their own or with dried fruits and other nuts.
But, are pumpkin seeds good for you?
Pumpkin seeds are good for you.
They do, however, have greater than average levels of magnesium and phosphorus.
Excess magnesium is OK, but too much phosphorus may be harmful, according to the National Kidney Foundation.
Half a cup of pumpkin seeds, which is a rather substantial amount, provides 167% of your daily phosphorus requirement.
As a result, it is advised not to ingest more than a quarter of a cup of pumpkin seeds every day on average.
Any more than that, and you’ll be getting far too much phosphorus in your diet.
Also, keep in mind that other meals you’ll typically ingest include phosphorus.
However, pumpkin seeds provide a variety of health advantages, according to medical authorities. They are as follows:
- Give you a better nights sleep
- They are anti-inflammatory
- Are anti-carcinogenic
- Regulates blood sugar levels
Give you a better nights sleep
According to medical authorities, copper, selenium, and zinc are connected to a better night’s sleep.
Pumpkin seeds’ high magnesium content has also been connected to stress reduction, making you more calm and allowing you to sleep for longer and more restfully.
They also contain tryptophan, which is believed to aid in the induction of sleep.
As a result, they may be an excellent final snack before going to bed.
They are anti-inflammatory
Inflammation has been related to a variety of health problems, including heart disease and arthritis.
Pumpkin seeds include antioxidants, which help to eliminate toxins from the body and decrease inflammation, as well as relieve it when it develops.
Carcinogens are known to cause cancer.
The antioxidants in pumpkin seeds also aid in the removal of carcinogens in the body, which have been related to the development of several kinds of cancer.
Regulates blood sugar levels
Diabetes is induced by consuming too much sugar, which causes insulin receptors to grow tolerant and absorb less insulin.
Pumpkin seeds have significant quantities of magnesium, which is thought to help manage blood sugar levels. As a result, the chance of acquiring diabetes is reduced.
Does Pumpkin Seeds Have Iron?
A sufficient quantity of iron in your diet is required to prevent a variety of health problems, and I’m curious if pumpkin seeds are a good source of iron.
Heres what I found.
According to USFDA statistics, half a cup (100g) of pumpkin seeds contains 0.09% of your daily iron requirement.
Because this is a very low number, pumpkin seeds are not an excellent source of iron.
They are, however, high in a variety of other minerals that are beneficial to your health, including as magnesium and copper.
Does Pumpkin Seeds Have Protein?
I’ve tried several diets, including vegetarian and vegan options.
However, one disadvantage of these diets is that you must ensure you are receiving adequate protein.
So I was curious whether pumpkin seeds are a decent source of protein.
Pumpkin seeds are exceptionally abundant in protein, with 20g per 100g.
That is almost 60% of your daily protein need.
However, pumpkin seeds are heavy in phosphorus, which is harmful in large quantities.
As a result, you should limit yourself to 50g (half a cup) of pumpkin seeds every day.
As a result, pumpkin seeds may help you meet your daily protein requirements and can be beneficial for persons seeking to gain muscle.
Here is a table that displays all of the nutrients that are contained in pumpkin seeds, as well as the percentage of the recommended daily intake of each nutrient that they contain per half a cup (100g).
|Nutrient||% Recommended Daily intake per 100g (half a cup)|
|Fiber, total dietary||26.00%|
|Vitamin C, total ascorbic acid||2.00%|
The nutrients they contain are rather random, as seen in the table.
They have a high concentration of certain vitamins but none of the others.
In general, pumpkin seeds are abundant in minerals but poor in vitamins.
Legumes are another form of seed that is often consumed and is rich in protein.
They contain seeds such as kidney beans and black beans, as you may know.
Pulses are dried seeds from plants known as legumes.
I investigated the nutritional advantages of legumes and described my findings in this article regarding whether beans are healthy.
Most beans must be soaked for 5 hours to eliminate toxins, and they must also be cooked at a high temperature to avoid toxicity.
It is common practice to soak pumpkin seeds before roasting them.
But, this is an optional step and isnt required.
Can You Eat Pumpkin Seeds Raw?
I scrape out the seeds of pumpkins before roasting them and normally toss them.
Is it feasible, though, to eat them directly from the pumpkin?
Its perfectly fine to eat pumpkin seeds raw.
The shells and seeds may also be eaten uncooked.
Roasting pumpkin seeds improves their flavor.
Pumpkin seeds, both raw and roasted, are available in supermarkets.
Raw pumpkin seeds do not store as well as roasted pumpkin seeds.
People have observed that they may last up to three days before becoming mushy and having a horrible feel.
Roasted pumpkin seeds, on the other hand, keep fresh for a week or so if kept sealed and may last a week or so before becoming mushy.
Are Pumpkin Seeds Good for Removing Parasites?
I just discovered that it is possible to have intestinal parasites without knowing it.
And I’ve been researching several ways to get rid of them.
So, are pumpkin seeds effective for parasite removal?
Pumpkin seeds are good for removing parasites.
The shells are exceptionally spiky and fibrous, causing parasites to be harmed and weakened.
They also include cucurbitacin, a chemical that weakens and kills parasites in the digestive tract.
They are also advised for pet dogs; however, depending on how picky your dog is, you may need to sneak them into their diet.
A research also discovered that cucurbitacins, which aid in the removal of parasites from the digestive system, are useful in the treatment of atherosclerosis, cancer, inflammation, and diabetes.
Do You Eat the Whole Pumpkin Seed Shells?
When I initially started eating pumpkin seeds with a buddy, they broke them open with their teeth and ate just the seed, so I did the same.
But afterwards, I purchased some pumpkin seeds and ate the entire thing, shell and all.
So I was wondering whether you should eat the full pumpkin seed or just the seed itself.
Overall, eating both the shell and the seed of pumpkin seeds is safe.
Pumpkin seed shells contain the same beneficial elements as the seed itself.
Roasted pumpkin seed shells are tough and need a lot of chewing to break down.
(In this post, I address a frequently asked question: may we consume chia seeds while fasting?)
They retain a rough, harsh texture when chewed and feel strange to swallow.
Salt, pepper, and other spices are often used to season pumpkin seeds.
Chewing them causes the additional tastes to be ingested, and the seeds that remain in the mouth have a bland flavor.