Pumpkin Seeds – 100g (کدو بیج)

Pumpkin Seeds: A Powerhouse for Health and Wellness

Pumpkin seeds, often referred to as “pepitas,” are small, flat, and oval seeds extracted from pumpkins. These nutrient-dense seeds are celebrated for their impressive health benefits, rich nutritional profile, and versatility in culinary applications. Whether you’re looking for a healthy snack or a natural remedy to boost your well-being, pumpkin seeds are an excellent choice.

Pumpkin Seed Nutrition

Pumpkin seeds are packed with essential nutrients that make them a superfood. Here’s a breakdown of the nutritional content per 1-ounce (28 grams) serving:

• Calories: 126

• Protein: 8.5 grams

• Fat: 13.9 grams (mostly healthy unsaturated fats)

• Carbohydrates: 4.2 grams

• Fiber: 1.7 grams

• Magnesium: 156 mg (40% of the Daily Value)

• Zinc: 2.2 mg (20% of the Daily Value)

• Iron: 2.3 mg (14% of the Daily Value)

• Phosphorus: 332 mg (28% of the Daily Value)

• Manganese: 1.3 mg (56% of the Daily Value)

These seeds are also rich in antioxidants like selenium and beta-carotene, along with omega-3 and omega-6 fatty acids, which contribute to their numerous health benefits.

Health Benefits of Pumpkin Seeds

1. Supports Heart Health
   The high magnesium content in pumpkin seeds helps regulate blood pressure and reduce bad cholesterol levels, lowering the risk of heart disease.

2. Improves Bone Strength
   Pumpkin seeds are an excellent source of magnesium, phosphorus, and zinc, all of which contribute to bone density and strength.

3. Boosts Immune System
   Zinc and antioxidants in pumpkin seeds enhance immunity by protecting cells from oxidative stress and improving overall immune response.

4. Promotes Better Sleep
   Rich in tryptophan, an amino acid that converts into serotonin and melatonin, pumpkin seeds can improve sleep quality when consumed before bedtime.

5. Aids in Weight Management
   The high protein and fiber content promote satiety, helping control appetite and maintain a healthy weight.

6. Enhances Prostate Health in Men
   Pumpkin seeds are known for their role in improving prostate health due to their high zinc content, which supports male fertility and reduces the risk of prostate disorders.

7. Regulates Blood Sugar Levels
   The fiber and magnesium in pumpkin seeds help stabilize blood sugar levels, making them beneficial for individuals with diabetes.

8. Improves Skin and Hair Health
   The antioxidants and healthy fats in pumpkin seeds nourish the skin while promoting hair growth and reducing hair loss.

How to Use Pumpkin Seeds

Pumpkin seeds are incredibly versatile and can be used in several ways:

• Snack on them raw or roasted.

• Sprinkle them over salads, yogurt, or oatmeal for added crunch.

• Blend them into smoothies for a nutritional boost.

• Use them as a topping for soups or baked goods.

• Grind them into a fine powder to add to sauces or dips.

• Create homemade pumpkin seed butter as a healthy spread.

Storage Tips

To maintain freshness and prevent rancidity due to their high-fat content, store pumpkin seeds in an airtight container in a cool, dark place. For extended shelf life, refrigerate or freeze them.

Conclusion

Pumpkin seeds are a nutrient-rich addition to any diet, offering numerous health benefits ranging from improved heart health to better sleep quality. With their affordable price in Pakistan and ease of availability, incorporating these tiny powerhouses into your daily routine is both simple and rewarding. Whether you enjoy them as a snack or use them creatively in recipes, pumpkin seeds are a delicious way to support your overall health!