Pumpkin Seeds: A Nutritious Gem
Pumpkin seeds, often overlooked amidst the vibrant flesh of pumpkins, hold a wealth of nutritional benefits. These tiny, green gems are a concentrated source of essential vitamins, minerals, and antioxidants that can significantly enhance your health.
Nutritional Profile
A single cup of pumpkin seeds boasts an impressive nutritional profile:
- Calories: 285
- Protein: 12 grams
- Fat: 12 grams (including 6 grams of heart-healthy unsaturated fats)
- Carbohydrates: 34 grams
- Fiber: 12 grams
- Sugar: Negligible
Health Benefits of Pumpkin Seeds
Pumpkin seeds offer a myriad of health benefits, including:
- Heart Health: Rich in unsaturated fats, pumpkin seeds help lower LDL (bad cholesterol) levels while raising HDL (good cholesterol) levels, promoting a healthy heart.
- Bone Strength: A good source of magnesium, pumpkin seeds support bone health by increasing bone density and reducing the risk of osteoporosis.
- Improved Sleep: Pumpkin seeds contain tryptophan, an amino acid that helps promote relaxation and sleep.
- Antioxidant Activity: Pumpkin seeds are packed with antioxidants that protect cells from damage caused by free radicals.
- Digestive Health: The high fiber content in pumpkin seeds aids digestion, prevents constipation, and promotes a healthy gut microbiome.
Versatile Consumption
Pumpkin seeds can be enjoyed in various ways:
- Roasted: Roast pumpkin seeds in the oven or on the stovetop for a crunchy snack.
- Added to Salads: Sprinkle pumpkin seeds on salads for an extra dose of nutrition and texture.
- Smoothies: Add pumpkin seeds to smoothies for a boost of protein, fiber, and healthy fats.
- Trail Mix: Combine pumpkin seeds with other nuts, seeds, and dried fruit for a satisfying and nutrient-rich snack.
- Baking: Incorporate pumpkin seeds into baked goods such as bread, muffins, and cookies for added nutritional value.
Incorporating pumpkin seeds into your diet is an easy and effective way to reap their numerous health benefits. Whether you enjoy them as a snack, salad topping, or baking ingredient, these nutritional powerhouses will elevate your overall well-being.
How many calories are in Pumpkin Seed?
Each 1 cup of Pumpkin Seed contains 285 calories.
Pumpkin Seed Nutritional Information
| Nutrient | Amount per 1 cup (64g) |
|---|---|
| Calories | 285 Calories |
| Protein | 12g |
| Fat | 12g |
| Saturated Fat | 2.3g |
| Cholesterol | 0mg |
| Carbohydrates | 34g |
| Dietary Fiber | 12g |
| Sugar | g |
| Sodium | 0.012mg |
| Potassium | 0.5882mg |
| Calcium | 0.035mg |
| Iron | 0.0021mg |