If you always discard the seeds found in the squash, you will unfortunately miss out on some potential nutritional benefits that are important to our bodies. Pumpkin seeds are high in calories and rich in some beneficial nutrients, including unsaturated fat. You can consume pumpkin seeds by adding spices to mask the mild taste. Know and consider the ingredients of each food you add to your diet.
Calorie and Nutritional Values of Pumpkin Seeds
A 1-ounce serving (about 28 grams) of roasted pumpkin seeds provides an average of 85 seeds and 126 calories. This accounts for more than 6 percent of the average daily recommended calorie intake of 2,000. For individuals who want to gain weight, more calories should be taken than the energy expended daily. The calorie density of pumpkin seeds is beneficial if you are trying to gain weight. It can be difficult to gain weight because high-volume and low-calorie foods will fill the stomach capacity immediately and provide less energy, so calorie-dense and low-volume foods such as pumpkin seeds are a good choice in this case.
Pumpkin seeds are high in fat, as each 1-ounce (approximately 28 grams) serving contains 5.5 grams of fat. However, these oils are unsaturated and rich in omega 3 and omega 6 fatty acids. Although it is high in calories, it can be beneficial. The National Institutes of Health explains that increasing your intake of unsaturated fats such as oleic acid, linoleic acid, linolenic acid, and protein at the expense of carbohydrates can reduce your risk of heart disease and be protective.
Pumpkin seeds contain 15 grams of carbohydrates in a 1-ounce serving. Although carbohydrates are considered the main source of energy in your body, restricting foods that contain a lot of carbohydrates in our diet can help you lose weight. A review of research studies published in the February 2006 issue of the journal “Archives of Internal Medicine” found that low-carb diets resulted in faster weight loss than higher-carb diets.
Pumpkin seeds are rich in protein and provide 5.2 grams of protein in each 1-ounce serving. Your body uses protein to help your body’s tissues grow and develop, and protein-rich foods keep you full for a long time and can help with weight loss because they provide fewer calories. That’s why MedlinePlus recommends consuming approximately 50 to 65 grams of protein per day. Since growth and development is rapid in children and adults, their protein and energy requirements are higher than adults. One serving of pumpkin seeds contains 10 percent of this amount.
A nutrient-dense food, seeds contain high amounts of essential vitamins and minerals in a small serving. These vitamins and minerals take part in the most basic functions of the human body. In their deficiencies, they cause significant problems and reduce the quality of life. 1/4 cup of pumpkin seeds contains 15mg of calcium, 2.5mg of zinc, 2.8mg of iron, 261mg of potassium, 191mg of magnesium and 19mcg of folate.
Pumpkin seeds are also high in fiber. In fact, whole seeds are used as laxatives to help improve bowel movements. In addition, fibers help regulate appetite and are fermented by beneficial microorganisms in the large intestine, providing the formation of various elements that are beneficial for health, especially short-chain fatty acids. By providing high water retention, it can increase the feeling of satiety and accelerate bowel movements. In this way, if there is a complaint of constipation, it also helps him get better. 1/4 cup of pumpkin seeds contains 3 g of carbohydrates and 2 g of fiber. Women need 21 to 25 g of fiber per day, and men need 30 to 38 g of fiber a day. In fact, 14 grams of dietary fiber should be taken for every 1000 calorie intake. With regular fiber intake in the diet, excessive weight gain and constipation are prevented, while it can also protect from diseases that will negatively affect the quality of life such as digestive system cancers, diabetes and heart diseases.
What Are the Potential Side Effects of Eating Pumpkin Seeds?
Although there is no particular danger of pumpkin seeds, if you are allergic or have a contamination with a food you are allergic to and you consume them, it is possible that you will react badly to them or experience an allergic reaction.
Potential bad effects of eating pumpkin seeds;
- Digestive Problem; Pumpkin seeds are rich in fiber. While this is an important part of a well-rounded diet, consuming too much can cause you some digestive issues. For example, gas, bloating, constipation, diarrhea, stomach cramps. So how much more? Stick to the USDA-recommended 1-ounce serving size to avoid potential digestive upset.
- Food poisoning; According to the Cleveland Clinic, sprouted pumpkin seeds carry a risk of foodborne illness along with other sprouted seeds. Although not poisonous or poisonous in nature, sprouts thrive in warm, humid conditions that can allow disease-causing bacteria such as Salmonella or E. coli to thrive. According to the Mayo Clinic, food poisoning can occur hours or days after eating contaminated food and can persist for days. Symptoms may include nausea, vomiting, diarrhea, abdominal pain and fever.
- Allergic Reaction; According to the University of Nebraska-Lincoln, an allergy to squash or pumpkin seeds can cause bothersome symptoms minutes or hours after eating the seeds. These symptoms may present as a tingling or itchy mouth, skin rashes such as hives or eczema, and swelling of the mouth, lips, tongue, or throat.