Pumpkin seeds | 500g

Pumpkin Seeds - Nutritious and Versatile

Pumpkin seeds are a rich source of essential nutrients such as magnesium, zinc, iron, and phosphorus. They contain healthy fats, omega-3 fatty acids, and dietary fiber, making them an excellent choice for a healthy diet. Pumpkin seeds support the nervous system, promote healthy digestion, and contribute to strong bones and teeth.

Benefits of Pumpkin Seeds

• Rich in magnesium, zinc, iron, and phosphorus.
• Promote healthy digestion due to dietary fiber.
• Support muscle function and the immune system.
• High protein content – ideal for vegetarians and vegans.
• Contain antioxidants and healthy fatty acids.

Usage Ideas

Pumpkin seeds are versatile in the kitchen. Use them in:

• Breakfast recipes such as porridge, muesli, or smoothies.
• Salads and savory dishes with poultry or fish.
• Homemade bread, muffins, or energy bars.
• Sweet snacks like oatmeal cookies or ice cream.

Recipe: Roasted Pumpkin Seeds

1. Preheat the oven to 100°C (212°F).
2. Spread a layer of pumpkin seeds on a baking sheet.
3. Roast for 10–15 minutes until crispy.
4. Store in an airtight container for up to a month.

Perfect as a snack or topping for soups, salads, and oatmeal.

Caloric Value

Pumpkin seeds contain approximately 530 kcal per 100 grams. It is recommended to consume no more than 30 grams per day, providing about 159 kcal. This portion offers rich nutritional value without adding too many calories.

Health Benefits

Regular consumption of pumpkin seeds may contribute to:

• Improved digestion.
• Support for bone and dental health.
• A strengthened immune system thanks to zinc and antioxidants.

Contraindications

Excessive consumption can lead to weight gain due to their high calorie content. Pumpkin seeds are not suitable for newborns but can be given to young children as a healthy snack or soup garnish. People with allergies or medical contraindications should avoid pumpkin seeds.