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Pumpkin seed

Pumpkin seed
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Pepita is a Spanish culinary term for the pumpkin seed, the edible seed of a pumpkin or other cultivar of squash. The seeds are typically rather flat and asymmetrically oval, and light green in color inside a white hull. The word can refer either to the hulled kernel or unhulled whole seed, and most commonly refers to the roasted end product.

The seeds are also good sources of protein, as well as iron, zinc, manganese, magnesium, phosphorus, copper, and potassium. 25 grams of pepitas can provide over 20 percent of the recommended daily iron intake. Furthermore, just one-fourth cup of pepitas provides approximately 185 mg of magnesium, nearly 50% of the Recommended Daily Intake

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s. We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA  by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA.

Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health, and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia. Research suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly beneficial in supporting prostate health.

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.

Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.

Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.

Read More at Wikipedia

Nutrition Data for Seeds, pumpkin and squash seed kernels, dried (12014)

NutrientNutrient value per 100 gm1 cup1 oz
Water5.23 g6.7467 g1.482705 g
Energy559 kcal721.11 kcal158.4765 kcal
Protein30.23 g38.9967 g8.570205 g
Total lipid (fat)49.05 g63.2745 g13.905675 g
Carbohydrate, by difference10.71 g13.8159 g3.036285 g
Fiber, total dietary6 g7.74 g1.701 g
Sugars, total1.4 g1.806 g0.3969 g
NutrientNutrient value per 100 gm1 cup1 oz
Calcium, Ca46 mg59.34 mg13.041 mg
Iron, Fe8.82 mg11.3778 mg2.50047 mg
Magnesium, Mg592 mg763.68 mg167.832 mg
Phosphorus, P1233 mg1590.57 mg349.5555 mg
Potassium, K809 mg1043.61 mg229.3515 mg
Sodium, Na7 mg9.03 mg1.9845 mg
Zinc, Zn7.81 mg10.0749 mg2.214135 mg
NutrientNutrient value per 100 gm1 cup1 oz
Vitamin C, total ascorbic acid1.9 mg2.451 mg0.53865 mg
Thiamin0.273 mg0.35217 mg0.0773955 mg
Riboflavin0.153 mg0.19737 mg0.0433755 mg
Niacin4.987 mg6.43323 mg1.4138145 mg
Vitamin B-60.143 mg0.18447 mg0.0405405 mg
Folate, DFE58 µg74.82 µg16.443 µg
Vitamin B-120 µg0 µg0 µg
Vitamin A, RAE1 µg1.29 µg0.2835 µg
Vitamin A, IU16 IU20.64 IU4.536 IU
Vitamin E (alpha-tocopherol)2.18 mg2.8122 mg0.61803 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU
Vitamin K (phylloquinone)7.3 µg9.417 µg2.06955 µg
NutrientNutrient value per 100 gm1 cup1 oz
Fatty acids, total saturated8.659 g11.17011 g2.4548265 g
Fatty acids, total monounsaturated16.242 g20.95218 g4.604607 g
Fatty acids, total polyunsaturated20.976 g27.05904 g5.946696 g
Fatty acids, total trans0.064 g0.08256 g0.018144 g
Cholesterol0 mg0 mg0 mg
NutrientNutrient value per 100 gm1 cup1 oz
Caffeine0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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junior.poyser2015-05-06 20:49 (3 years ago.)

great, very informative for me as chef, i kove it.