Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc. Because of this, they have been associated with several health benefits. These include improved heart health, prostate health, and protection against certain cancers. These are edible, flat, oval-shaped green seeds. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavors such as oils and spices, to create a delicious, crunchy snack.
About 6 seeds Contain (Approximately)
- 128 kcal
- 7g protein
- 1.7g fiber
- 13g fat
- 190mg magnesium
- 260mg potassium
- 20mg choline
- 2.35mcg vitamin K
- 2.52mg zinc
- 2.84mg iron
Like nuts, pumpkin seed is a great source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate, and beta-carotene, which the body converts into vitamin A.
Nutritional Value of Pumpkin Seeds
- Pumpkin seed is laden with nutrients, calories, fats, proteins, and fiber. 100 grams of seeds provide 574 calories of energy, 49 grams of fat, 6.6 grams fiber, and 30 grams of protein
- Fats present are mostly polyunsaturated and monounsaturated fats which are good for health
- Vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E, and vitamin K are present in pumpkin seed in different quantities
- Pumpkin seeds also contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc, etc.
Health Benefits of Pumpkin Seeds
- Support Blood Sugar balance
- Help to regulate blood pressure
- Magnesium is needed for normal sleep regulation, so consuming pumpkin seeds, which are a good source of magnesium, may help improve sleep.
- Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc. Vitamin E enhances immune responses and protects against several infectious diseases.