What are the benefits of pumpkin seeds for the body: composition, calorie content, content of BZHU, zinc

What are the benefits of pumpkin seeds for the body: composition, calorie content, content of BZHU, zinc

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The benefits and harms of pumpkin seeds are an interesting question for lovers of tasty and healthy foods. Pumpkin seeds can be a quick snack, and at the same time the body will only benefit, it is guaranteed by the valuable composition of the seeds.

Nutritional value and chemical composition of pumpkin seeds

Small pumpkin seeds contain a lot of substances useful for the body. In addition to numerous vitamins, the composition contains:

  • unsaturated acids - linoleic, arachidonic, oleic and others;
  • phytosterols;
  • pectin;
  • Omega-6 and Omega-3;
  • cellulose;
  • amino acids - valine, isoleucine, histidine, lysine, tryptophan and arginine;
  • iron - half of the daily requirement;
  • manganese and phosphorus;
  • copper and zinc;
  • iodine and selenium;
  • cobalt, chlorine and silicon.

The product also contains saturated acids - myristic, behenic, arachidic, palmitic and others.

Vitamin content in pumpkin seeds

Pumpkin seeds store a voluminous supply of the most important vitamin compounds. Namely:

  • vitamin PP;
  • vitamins A and E;
  • vitamin D;
  • vitamin C;
  • vitamins from subgroup B, in full composition from B1 to B9.

The content of BZHU in pumpkin seeds

In terms of nutrients, the energy value of pumpkin seeds is represented mainly by fats - about 45 g. Proteins account for 24.5 g, and carbohydrates - about 20 g.

How many calories are in pumpkin seeds

Despite their small size, wholesome pumpkin seeds are very nutritious. The calorie content of pumpkin seeds is 540 kcal per 100 g.

How much zinc is in pumpkin seeds

The special health benefits of pumpkin seeds are their high zinc content. This element is found in many foods, but its volumes are usually small. But 100 g of pumpkin seeds contain 65% of the daily value of zinc, so the product is ideal for eliminating the deficiency of this element.

Which seeds are healthier: pumpkin or sunflower

Pumpkin seeds are less common than sunflower seeds, but they bring more benefits to the body. They contain huge amounts of phosphorus and large reserves of zinc. In addition, pumpkin seeds are lower in calories, in 100 g of the product there are approximately 40 kcal less than in a similar portion of sunflower seeds.

Why do you want pumpkin seeds

The desire to feast on pumpkin seeds from time to time is visited by most people. But sometimes it becomes very strong, useful seeds turn into a real need. This is due to the fact that the body is experiencing a shortage of valuable substances and seeks to eliminate it.

  • The desire to eat pumpkin seeds can indicate a lack of vitamin E, its deficiency is expressed in dry skin and brittle hair, weakened muscles and mood swings.
  • Also, craving for pumpkin seeds can be caused by a deficiency of vitamin A, if there is too little of it in the body, immunity can decrease, vision often deteriorates at dusk, nails break and skin cracks.
  • Healthy seeds are rich in B vitamins, so the desire to eat more of them often arises when there is a lack of substances from this group. It is possible to suspect a deficiency of B vitamins if the state of the nervous system has worsened - insomnia and increased irritability, chronic fatigue and muscle weakness have appeared.

The need for the product is caused by a lack of minerals, primarily magnesium and zinc. Symptoms include frequent colds, muscle cramps, dry skin and dull hair, and impaired appetite.

Advice! With a pronounced craving for pumpkin seeds, you should meet the needs of the body and introduce the product into your diet. However, one should not forget about daily dosages, even in order to eliminate vitamin deficiency, use healthy pumpkin seeds in small portions.

The benefits of pumpkin seeds for the body

The benefits and harms of pumpkin seeds for the body are very wide and varied. With frequent use, seeds:

  • improve the state of the circulatory system and protect blood vessels from the development of atherosclerosis;
  • prevent the appearance of heart ailments;
  • reduce blood cholesterol;
  • have a beneficial effect on the nervous system, normalize mood, improve brain performance, eliminate insomnia and stress symptoms;
  • have a rejuvenating effect, vitamin E in the product effectively slows down the aging process;
  • normalize digestion, eating seeds is very useful for healthy metabolic processes and quick assimilation of valuable substances.

Since the composition of a useful product contains a lot of zinc and selenium, seeds can serve as the prevention of cancer.

Why are pumpkin seeds useful for women?

The benefits and harms of pumpkin seeds are for the female body - first of all, the product relieves the condition during menopause and helps to endure painful critical days more easily. With regular use, seeds serve as the prevention of infertility, and also protect a woman from the appearance of polyps and other neoplasms in the uterus.

Another valuable property of seeds is a beneficial effect on a woman's appearance. The product helps to improve the condition of hair and get rid of dandruff, has a cleansing effect on the skin and prevents rapid aging.

Is it possible to pumpkin seeds during pregnancy

During pregnancy, pumpkin seeds are classified as permitted foods. Their benefit lies in the fact that seeds help to cope with bouts of nausea and heartburn, and prevent the development of constipation. It is also useful to use the product to strengthen immunity and as a prevention of vitamin deficiency - most women begin to experience vitamin deficiency while carrying a child.

At the same time, pregnant women need to observe the measure and eat no more than 100 g of a useful product per day. Exceeding the recommended dosage can be harmful and lead to diarrhea and flatulence.

Why are pumpkin seeds useful for children?

In the children's diet, pumpkin seeds are useful primarily as a product that prevents the development of constipation. Fiber and fatty acids in seeds accelerate metabolic processes and contribute to the timely removal of toxins from the intestines. The benefit of the product for children lies in the fact that pumpkin seeds strengthen the child's immunity and vision, improve the functioning of the brain and nervous system.

At the same time, seeds can be given to children only after reaching 3 years. The digestive system of babies is very sensitive, and earlier the child simply cannot assimilate a product with high fat content. In addition, the baby can choke on the seeds, which will also cause severe harm.

Attention! Pumpkin seeds have fairly strict contraindications. They can be offered to a child only after consulting a pediatrician in order to avoid harm.

Benefits for the elderly

Some properties of pumpkin seeds are especially valuable for the elderly. First of all, the product improves digestion and prevents the accumulation of toxins in the intestines, the elderly often suffer from constipation. In addition, pumpkin seeds have a rejuvenating effect and slow down the aging process of the body.

What pumpkin seeds help with

The healing properties and contraindications of pumpkin seeds are used by folk medicine for the treatment of many ailments. Among them are:

  • constipation and slagging of the body;
  • insomnia, irritability and other nervous disorders;
  • hypertension;
  • osteoporosis and other joint diseases;
  • avitaminosis;
  • acute and chronic gastritis;
  • heartburn and increased acidity of the stomach;
  • metabolic disorders in the body;
  • cystitis;
  • chronic ailments of the liver and kidneys.

Eating pumpkin seeds is beneficial for patients with a tendency to irregular heart rhythms, high cholesterol, and skin diseases. Also, the product will be beneficial for cancer or a high risk of tumors.

Applying the beneficial properties of pumpkin seeds

In the absence of contraindications, the product has a positive effect on all systems of the human body. However, the benefits of the product for certain diseases and conditions are especially great, and it is worth considering in more detail.

For the cardiovascular system

Many people suffer from high cholesterol levels, which often lead to blood clots, arrhythmias, and a tendency to form blood clots. Pumpkin seeds lower cholesterol and prevent blood vessels from clogging. In addition, the product lowers blood pressure, thins the blood and prevents the development of severe heart ailments. Frequent consumption of pumpkin seeds reduces the risk of heart attack and atherosclerosis, maintains vascular elasticity and healthy blood flow.

For immunity

Zinc, present in pumpkin seeds, is very important for health and is responsible for the good functioning of the immune system. Therefore, regular consumption of seeds improves the body's resistance to any viruses and infections. Immunity is activated to fight not only colds, but also any inflammatory and even oncological processes.

With diseases of the gastrointestinal tract

Pumpkin seeds for the intestines are one of the healthiest foods. They have a cleansing effect on the digestive system and help to remove from the body not only toxins, but also toxic substances. Pumpkin seeds weakens, therefore they are considered a very effective remedy for constipation and help get rid of flatulence.

With gastritis

Pumpkin seeds for gastritis are allowed for use, provided that we are talking about a disease with low acidity of the stomach. In this case, the seeds will help increase the production of hydrochloric acid, speed up the digestion of food and relieve the feeling of heaviness in the stomach.

But with high-acid gastritis, it is better to refuse the use of the product. In addition to the fact that the increased secretion of the stomach in this case will be harmful, the seeds can also cause mechanical damage to irritated mucous membranes. In small quantities, they can be eaten only during the period of remission of the disease.

With gout

Pumpkin seeds for gout can be beneficial, they relieve inflammation in tissues and joints, promote the removal of harmful substances and salt deposits from the body. But they can be used only during the period of a calm course of the disease, during an exacerbation, the product will have to be excluded from the diet.

A useful property of seeds is their high nutritional value, with the help of which you can quickly satisfy your hunger. People with gout are highly discouraged from starving, and pumpkin seeds are an excellent healthy snack for those situations when there is no time for a full meal.

For the liver

Pumpkin seeds are very useful for the liver, they are rich in vegetable fats that activate the process of natural recovery and renewal of this organ. You can use seeds with insufficient production of bile or toxic liver damage, with frequent alcoholic libations, pumpkin seeds will protect liver cells from destruction and prevent the appearance of severe ailments.

With psoriasis

Pumpkin seeds for psoriasis are highly recommended for use because they contain a large amount of zinc. In turn, zinc promotes the production of special protein compounds that accelerate skin regeneration. It is pumpkin seeds that are one of the best sources of a useful trace element - they contain much more zinc than eggs or legumes.

With hemorrhoids

Pumpkin seeds for hemorrhoids are beneficial, since they indirectly contribute to the cure of the disease. One of the main causes of hemorrhoids is frequent constipation, and seeds have a laxative effect and help to normalize stools. Regular and easy bowel movement has a positive effect on the condition of the veins in the rectum and prevents the formation of hemorrhoids.

For constipation

Reviews of pumpkin seeds for constipation are only positive. The high fiber content in the product promotes increased peristalsis, so pumpkin seeds eliminate disruptions in bowel movement. The constant presence of pumpkin seeds in the diet allows you to solve the problem of constipation, even if you consume the product in minimal daily quantities.

For depression and stress

The useful amino acid tryptophan is present in large quantities in pumpkin seeds. In the human body, it is processed into serotonin - the so-called "hormone of happiness." Thus, pumpkin seeds are an effective cure for depression and anxiety, they improve mood, restore vigor and calm mood.

For the prevention of cancer

Cancer ailments often occur against the background of a weakened immune system and slowed renewal processes in the body. Pumpkin seeds contain a lot of zinc and selenium, both of these substances are powerful antioxidants responsible for the rapid regeneration and rejuvenation of cells. Regular consumption of pumpkin seeds can significantly reduce the risk of developing cancer.

Important! The seeds also have an auxiliary effect with an existing ailment, but they can only be used in combination with official medications.

How to take pumpkin seeds correctly

In order for peeled pumpkin seeds to bring only benefits to the body, they need to be consumed according to a proven scheme. The daily amount of seeds and the method of processing them are of great importance.

Which is healthier: raw or fried

Many people prefer roasted sunflower seeds because they taste better. However, heat treated pumpkin seeds lose most of their beneficial properties.

When frying in pumpkin seeds, vitamins are destroyed and essential oils evaporate, and fatty acids are oxidized and become harmful to the body. The bactericidal and immunostimulating properties of the product are weakened, and with frequent use, fried seeds provoke the deposition of salts in the joints and the appearance of edema. Thus, raw pumpkin seeds are definitely healthier.

How many pumpkin seeds should you eat per day

The benefits of the product for the body depend on the amount of seeds consumed. It is recommended to eat no more than 100 g of seeds per day; in case of an overdose, diarrhea, flatulence, nausea and other unpleasant symptoms may occur.

Is it possible to eat pumpkin seeds with peels

The hard peel does not contain toxic substances, but it is still impossible to eat it together with the kernels of seeds. Due to its dense structure, it is not digested by the stomach, therefore it only clogs the body and can scratch the mucous membranes of the internal organs.

Healing properties of decoctions and infusions on pumpkin seeds

Pumpkin seeds have a beneficial effect on the body when consumed in their pure form. But for the treatment of individual ailments, it is better to prepare medicines based on seeds, so their benefits will be more pronounced.

Healing tincture recipes

Seeds in the composition of alcoholic tinctures are of particular benefit; their valuable properties are enhanced when mixed with an alcohol base. Traditional medicine offers several recipes for strong infusion of pumpkin seeds.

  • From heart ailments.About 150 g of raw seeds are peeled and ground in a blender, and then 500 ml of vodka is poured. The mixture is infused for a week in a dark and cool place, and then filtered and poured into another vessel. You need to take the medicine once a day, a couple of teaspoons, after diluting the product in a glass of water.
  • For cleansing and thinning the blood. Useful seeds in the amount of 5 glasses are crushed, then 500 ml of high-quality vodka are poured and juice from fresh lemon is added to the tincture. The tool is insisted in the dark and cool for 3 weeks, and then filtered and drunk three times a day on an empty stomach, 1 large spoon.
  • From alcoholism. About 100 g of dry pumpkin seeds are ground in a blender to a powder state, filled with moonshine or vodka in a volume of 500 ml and another 50 ml of laurel infusion is added. In a cool shaded place, the product is infused for a week, and then 30 ml is taken on an empty stomach up to 3 times a day.
  • For the intestines and liver. About 50 g of raw seeds are mixed with 60 g of dried wormwood, crushed into powder and poured into 250 ml of vodka. For 2 weeks, the product is removed to infuse in a dark place, and then filtered and taken 50 ml twice a day on an empty stomach, without drinking water.

Important! In all cases, the duration of treatment with tinctures should not exceed 10 days, otherwise alcoholic drugs will bring harm, not benefit.

Pumpkin seed decoction recipes

Decoctions of pumpkin seeds in water are also very beneficial for the body and help with heart, nervous and digestive disorders.

  • A decoction for insomnia and stress. Seeds in the amount of 3 large spoons are poured with 300 ml of water, boiled over low heat for about 5 minutes and insisted until the liquid cools down. You need to take the broth in 1/4 cup shortly before bedtime, the whole treatment continues for 2 weeks.
  • Decoction to eliminate constipation. A small spoonful of seeds is poured with 150 ml of hot water, left under the lid for half an hour, and then filtered. To take pumpkin seeds on an empty stomach in the form of a decoction, you need 2 large spoons twice a day - during the day, the decoction should have its beneficial effect.

It is possible to use decoctions based on the product not only for treatment, but also for preventive purposes - this will strengthen vision, improve immunity and increase efficiency.

Limitations and contraindications for taking pumpkin seeds

In most cases, pumpkin seeds are beneficial. However, sometimes the harm of pumpkin seeds to the human body can also appear, the product has a number of contraindications.

First of all, you cannot take seeds if you are allergic, both to the seeds themselves and to the pumpkin pulp. It is also necessary to refuse the product when:

  • obesity tendency;
  • increased acidity of the stomach;
  • acute pancreatitis;
  • peptic ulcer in a state of exacerbation.

Care should be taken in the use of seeds if you have a tendency to diarrhea - the laxative effect of the product can provoke a serious intestinal upset.


The benefits and harms of pumpkin seeds are determined by the presence or absence of contraindications and the amount of product consumed. Eating raw pumpkin seeds in small doses will only provide health benefits, especially for the digestive system.

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