Pumpkin is a well-known vegetable that is indispensably associated with autumn. We often use it to prepare nutritious soups or tasty preserves for the winter. Nevertheless, few of us are aware of how valuable nutrients we can find in the seeds it contains. Pumpkin seeds are an unparalleled treasury of magnesium and zinc. Among other things, they improve the functioning of our immune system as well as increase fertility in men.
The use of pumpkin seeds
Pumpkin seeds can be used in our kitchen in many different ways. They are perfect for preparing nutritious cocktails as well as morning porridge. You can easily add them to numerous salads and sandwich spreads. Pumpkin seeds are great for both poultry and fish. For all those who appreciate sweet snacks, we recommend adding pumpkin seeds to delicious oatmeal cookies, homemade ice cream or energy bars.
Roasted pumpkin seeds are suitable for self-eating, for porridge, muesli, for cocktails, as an addition to salads, soups, sandwiches, oatmeal and other dishes, to homemade sourdough bread and to prepare a pesto sauce for pasta, as a spread for sandwiches and a dip for vegetables.
Recipe for roasted pumpkin seeds
Measure the right amount of pumpkin seeds and put them on a baking tray. Roast for 10-15 minutes at low temperature (approx. 100 degrees). They should be crispy after roasting. Roasted seeds can be stored in a tightly closed jar for up to a month, and longer in the refrigerator.
Pumpkin seeds - calorific value
Pumpkin seeds are quite a calorie snack. There are approximately 530 calories in 100 grams of this product. It is worth remembering that each day we should not consume more than 30 grams of pumpkin seeds, which provides us with only 159 calories. In addition, when deciding to introduce seeds to your daily diet, you should primarily bear in mind the set of valuable nutrients contained in them. Important information is also the fact that 30% of the energy value of pumpkin seeds is protein. Therefore, this product should occupy an important place in the diet of people who do not eat meat on a daily basis. Apart from the enormous amount of protein - over 30 grams per 100 grams of the product, pumpkin seeds are one of the best sources of zinc, which should be especially taken care of by men.
What are pumpkin seeds characterized by
Pumpkin belongs to the annual plant family. It is cultivated on almost all continents. Nevertheless, the American city of Morton, Illinois, is considered its capital. Pumpkin is valued for its taste and the content of valuable nutrients, the highest concentration of which can be found in its seeds. For generations, both the pumpkin and its seeds have been a valuable part of the Native American diet. Due to the ease of cultivation, the pumpkin can also be found in Polish gardens more and more often. It is worth knowing that pumpkin seeds have gained special recognition among nutritionists and experts in healthy eating. In addition, they are often used to assist in the treatment of certain health disorders. Pumpkin seeds are flat in shape and have a slightly bitter nutty flavor. In most stores, we can buy them both in shell and without it. This ingredient is widely used in our kitchen and is conducive to the supplementation of nutrients valuable for human health.
Pumpkin seeds - health properties
Regular consumption of pumpkin seeds, combined with a balanced diet and systematic physical activity can have a positive effect on human health and well-being. All this is due to valuable vitamins and minerals, of which the high zinc content deserves special attention. This element is responsible, among others, for the regulation of the circulatory system, thus contributing to the stabilization of blood pressure, as well as reducing the risk of varicose veins. In addition, providing the body with adequate amounts of zinc improves the condition and appearance of our skin, hair and nails. However, pumpkin seeds aren't just about zinc. They contain a large amount of manganese, phosphorus and copper. Additionally, the magnesium contained in pumpkin seeds has a positive effect on our health. This element contributes both to the support of our nervous and blood systems. It is also worth knowing
Pumpkin seeds and fertility
The inclusion of pumpkin seeds in a balanced diet is especially recommended for men. It turns out that the vitamin E contained in them can have a positive effect on increasing fertility and improving the quality of sperm. The zinc contained in pumpkin seeds is also important for this issue. This micronutrient is responsible for protecting the maintenance of normal prostate functions and reducing the risk of inflammation within it. It is also worth knowing that zinc deficiency may reduce testosterone production. Therefore, pumpkin seeds in combination with a healthy diet and systematic physical activity should be a permanent element of the lifestyle of every man who values his health and well-being.
Contraindications for consuming pumpkin seeds
Every day we should not consume more than about 30g of pumpkin seeds. Although this product is extremely valuable to our health, due to its high caloric content, consumed in excess can contribute to weight gain. The use of pumpkin seeds in the diet is not recommended for newborns. Nevertheless, they can be given even to young children. For example, in the form of a healthy snack or soup supplement. Only those people who, due to the course of disease or the use of certain medications, are forced to exclude one of the ingredients contained in pumpkin seeds from their diet should refrain from consuming pumpkin seeds.