Pumpkin Seeds : Health Benefits , Nutrition Facts & How to select good quality seeds

Pumpkin seeds, or pepito, are mini reservoirs of nutrition. They contain unsaturated fatty acids, phosphorus, potassium, zinc, essential amino acids, and phenolic compounds. 

Raw Pumpkin Seeds

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Snacking on these seeds may help manage diabetes, heart disorders, muscle / bone pain, hair fall, and acne.

In addition, a 1-ounce (28-gram) serving contains :

• Fiber: 1.7 grams
• Carbs: 5 grams
• Protein: 7 grams
• Fat: 13 grams (6 of which are omega-6s)
• Vitamin K: 18% of the RDI
• Phosphorus: 33% of the RDI
• Manganese: 42% of the RDI
• Magnesium: 37% of the RDI
• Iron: 23% of the RDI
• Zinc: 14% of the RDI
• Copper: 19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Major health benefits of pumpkin seeds-

• Full of antioxidants that may help protect against disease and reduce inflammation.
• May help prevent certain types of cancer.
• May reduce symptoms of benign prostate enlargement and an overactive bladder.
• Rich source of magnesium( Important for your blood pressure, blood sugar levels, as well as heart and bone health).
• May help keep your heart healthy by reducing blood pressure and increasing good cholesterol.
• May help reduce blood sugar levels in people with type 2 diabetes. However, more research is needed.
• A good source of fiber. Diets high in fiber are good for many health benefits, including a reduced risk of heart disease, diabetes and obesity.
• Good source of zinc which may help improve sperm quality and fertility in men.
• Good source of tryptophan, zinc and magnesium — all of which help promote good sleep.

Selection criteria for good seeds :-

• It should be organic & raw seeds to avoid unnecessary exposure to potential harmful chemicals. By purchasing raw, you will be able to adjust roasting flavour and avoid unnecessary  damage of healthy fats of seeds.
•  Pumpkin seed shell should be full, with Uniform Size.
• It should be sweet flavor but not greasy are much better.