| Nutrient | Content | Reference |
|---|---|---|
| Calories | 342kCal | 342kCal |
| Proteins | 5.76g | 6g |
| Fats | 12.6g | 13g |
| Carbohydrates | 54.48g | 54g |
| Dietary fiber | 14.8g | 15g |
| Water | 8.46g | 8g |
| Ash | 3.9g | 4g |
| Vitamin A, RE | 13mcg | 13mcg |
| alpha Carotene | 1mcg | 1mcg |
| beta Carotene | 0.099mg | 0mg |
| beta Cryptoxanthin | 114mcg | 114mcg |
| Lycopene | 7mcg | 7mcg |
| Lutein + Zeaxanthin | 100mcg | 100mcg |
| Vitamin B1, thiamine | 0.131mg | 0mg |
| Vitamin B2, riboflavin | 0.137mg | 0mg |
| Vitamin B4, choline | 20.8mg | 21mg |
| Vitamin B6, pyridoxine | 0.4mg | 0mg |
| Vitamin B9, folate | 24mcg | 24mcg |
| Vitamin C, ascorbic | 23.4mg | 23mg |
| Vitamin E, alpha tocopherol, TE | 1.93mg | 2mg |
| Vitamin K, phylloquinone | 28.4mcg | 28mcg |
| Vitamin PP, NE | 2.243mg | 2mg |
| Potassium, K | 663mg | 663mg |
| Calcium, Ca | 682mg | 682mg |
| Magnesium, Mg | 136mg | 136mg |
| Sodium, Na | 52mg | 52mg |
| Sera, S | 57.6mg | 58mg |
| Phosphorus, P | 118mg | 118mg |
| Iron, Fe | 19.71mg | 20mg |
| Manganese, Mn | 15.844mg | 16mg |
| Copper, Cu | 484mcg | 484mcg |
| Selenium, Se | 9.3mcg | 9mcg |
| Zinc, Zn | 2.37mg | 2mg |
| Mono- and disaccharides (sugars) | 7.76g | 8g |
| Phytosterols | 71mg | 71mg |
| Saturated fatty acids | 6.53g | 7g |
| 8: 0 Caprilova | 0.012g | 0g |
| 10: 0 Capricorn | 0.036g | 0g |
| 12: 0 Laurinovaya | 0.152g | 0g |
| 14: 0 Myristinova | 4.635g | 5g |
| 16: 0 Palmitic | 0.871g | 1g |
| 18: 0 Stearin | 0.738g | 1g |
| Monounsaturated fatty acids | 1.102g | 1g |
| 16: 1 Palmitoleic | 0.292g | 0g |
| 18: 1 Olein (omega-9) | 0.764g | 1g |
| Polyunsaturated fatty acids | 0.78g | 1g |
| 18: 2 Linoleum | 0.715g | 1g |
| 18: 3 Linolenic | 0.065g | 0g |
| Omega-3 fatty acids | 0.065g | 0g |
| Omega-6 fatty acids | 0.715g | 1g |
Pumpkin seeds, also known as pepitas, are a nutrient-dense food that offers a wide range of health benefits. They are rich in essential nutrients such as magnesium, zinc, iron, and protein. These seeds are also a good source of healthy fats, including omega-3 and omega-6 fatty acids.
Pumpkin seeds are packed with antioxidants that help protect your cells from damage caused by free radicals. These antioxidants can help reduce inflammation in the body and lower the risk of chronic diseases.
Consuming pumpkin seeds may help improve heart health by lowering blood pressure and reducing cholesterol levels. The high levels of magnesium and potassium in pumpkin seeds can support cardiovascular function and promote overall heart health.
Despite being calorie-dense, pumpkin seeds can aid in weight management due to their high fiber and protein content. These nutrients help you feel full and satisfied, reducing the likelihood of overeating.
Pumpkin seeds can be enjoyed in various ways, such as roasted and seasoned as a snack, sprinkled on salads or oatmeal, or blended into smoothies. You can also use pumpkin seed butter as a spread or add them to baked goods for a nutritious boost.
read more...Pumpkin seeds, also known as pepitas, are a nutrient-dense food that offers a wide range of health benefits. Here are some of the key nutritional benefits of including pumpkin seeds in your diet:
Pumpkin seeds are packed with essential nutrients such as magnesium, iron, zinc, and protein. These nutrients play a crucial role in supporting overall health and well-being.
Pumpkin seeds are a great source of heart-healthy fats, including omega-3 and omega-6 fatty acids. These fats can help reduce inflammation and lower the risk of heart disease.
Pumpkin seeds contain antioxidants like vitamin E and carotenoids, which help protect cells from damage caused by free radicals. This can help reduce the risk of chronic diseases such as cancer and heart disease.
The high magnesium content in pumpkin seeds can help regulate blood sugar levels and improve insulin sensitivity. This makes them a great snack option for individuals with diabetes or those looking to manage their blood sugar levels.
Pumpkin seeds are rich in zinc, which plays a key role in supporting immune function. Including pumpkin seeds in your diet can help strengthen your immune system and reduce the risk of infections.
read more...Pumpkin seeds, also known as pepitas, are a nutritious snack that is packed with essential nutrients. They are a good source of protein, healthy fats, fiber, vitamins, and minerals, making them a valuable addition to a healthy diet.
Pumpkin seeds are rich in magnesium, iron, zinc, and antioxidants. These nutrients play a crucial role in various bodily functions, including immune health, heart health, and energy production.
Despite being high in fat, pumpkin seeds contain mostly healthy fats like monounsaturated and polyunsaturated fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease.
Pumpkin seeds are a great plant-based source of protein, making them an excellent option for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall health.
You can enjoy pumpkin seeds roasted as a snack, sprinkled on salads, added to granola or trail mix, or even blended into smoothies. They add a crunchy texture and nutty flavor to dishes while providing a nutritional boost.
In conclusion, pumpkin seeds are a nutrient-dense food that can benefit your overall health. Including them in your diet can provide a range of essential nutrients and contribute to a balanced and healthy eating plan.
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