Did you know that 100 g of hulled pumpkin and/or squash seeds contain about 541 calories? However, these tiny seeds pack a lot of nutrition and health benefits that you don't want to miss.
Hulled pumpkin and squash seeds are a good source of protein, healthy fats, fiber, and several vitamins and minerals, including magnesium, potassium, zinc, and vitamin E. They also contain antioxidants and anti-inflammatory compounds.
In this article, we'll explore the nutritional value, health benefits, culinary uses, and potential side effects of hulled pumpkin and squash seeds, as well as some tips on how to incorporate them into your diet.
Nutritional value of hulled pumpkin and squash seeds
Hulled pumpkin and squash seeds are a nutrient-dense food that can provide several health benefits. Here are some of their nutritional values per 100 grams: calories: 541 Protein: 30 g
Total Fat: 45 g (Saturated Fat: 8 g, Polyunsaturated fat: 18 g, monounsaturated fat: 16 g)
Carbohydrates: 10 g
Fiber: 6 g
Sodium: 7 mg
Potassium: 919 mg
Magnesium: 592 mg
Zinc: 7.4 mg
Iron: 8.8 mg
Vitamin E: 35.10 mg
Health benefits of hulled pumpkin and squash seeds
Hulled pumpkin and squash seeds are associated with several health benefits, which include: - Aiding in weight loss due to their high protein and fiber content
- Lowering blood sugar levels due to their magnesium and fiber content
- Improving heart health by reducing blood pressure, and bad LDL cholesterol levels and increasing good HDL cholesterol levels
- Boosting the immune system due to their antioxidant and anti-inflammatory compounds
- Reducing the risk of certain cancers due to their phytochemicals and lignans
- Supporting prostate health due to their high zinc content
How to incorporate hulled pumpkin and squash seeds into your diet
There are several ways to incorporate hulled pumpkin and squash seeds into your diet to reap their health benefits. Here are some ideas: - Snack on them raw or roasted
- Add them to your salad, cereal, or yogurt bowl for some crunch and flavor
- Use them as a topping for soups or casseroles
- Make a pesto or dip with them
- Use them to make homemade granola or energy bars The possibilities are endless, so get creative and enjoy the many benefits of hulled pumpkin and squash seeds.
Comparison of hulled pumpkin and squash seeds with other nuts and seeds
Hulled pumpkin and squash seeds are comparable in nutrition and health benefits to other nuts and seeds, here's how they stack up: - They are lower in calories and fat than most nuts, but higher in protein and fiber.
- They are higher in potassium, magnesium, and zinc than most nuts and seeds
- They contain unique compounds such as phytosterols and lignans that are not found in other commonly consumed seeds and nuts.
Potential side effects of consuming hulled pumpkin and squash seeds
Hulled pumpkin and squash seeds are generally safe for most people to consume, but they may cause some side effects in certain cases. Here are some to keep in mind: - Allergies: some people may have an allergic reaction to these seeds, especially if they have a seed allergy or a history of nut allergies
- High intake: consuming too many seeds can lead to digestive issues such as bloating, gas, and diarrhea due to their high fiber content
- Interference with medication: consuming pumpkin seeds may interfere with certain medications, such as lithium or diuretics, so if you're taking any medication, consult your doctor before increasing your intake of hulled pumpkin and squash seeds.
Recommended daily intake of hulled pumpkin and squash seeds
There is no specific recommended daily intake of hulled pumpkin and squash seeds, but a serving size of 1 oz or about 28 grams is commonly used. This provides about 150-180 calories, 8-14 grams of fat, 5-7 grams of protein, and 1-2 grams of fiber. As with any food, it's essential to consume them in moderation as part of a balanced and varied diet.
Where to buy hulled pumpkin and squash seeds
Hulled pumpkin and squash seeds are widely available in health food stores, grocery stores, and online retailers such as Amazon and iHerb. Look for organic and non-GMO options to get the best quality.
How to store hulled pumpkin and squash seeds
To preserve their freshness and quality, store hulled pumpkin and squash seeds in an airtight container in a cool, dry place, away from moisture, heat, and light. They can also be stored in the refrigerator or freezer for a longer shelf life.
Traditional and modern uses of hulled pumpkin and squash seeds
Hulled pumpkin and squash seeds have been used for centuries in traditional medicine and as a food source in many cultures worldwide. Here are some traditional and modern uses: - A remedy for parasitic infections such as tapeworms and flatworms
- A natural sleep aid due to their high tryptophan content
- A skin care ingredient due to their vitamin E and fatty acid content
- A culinary ingredient in many dishes, such as Mexican mole sauce, Middle Eastern dukkah, and Indian kaddu ki sabzi.
Culinary uses of hulled pumpkin and squash seeds
Hulled pumpkin and squash seeds are a versatile and tasty addition to many dishes. Here are some ways to use them: - Add them to your homemade trail mix or energy bars
- Make a pumpkin seed butter or cheese
- Use them as a coating for fish or chicken instead of breadcrumbs
- Use them in baking recipes, such as muffins, bread, and cookies
- Make a pumpkin seed milk or smoothie The variety of recipes using hulled pumpkin and squash seeds is endless, so get creative and enjoy the many benefits of these nutritious seeds.
Nature always wears the colors of the spirit.
FAQs About 100g of Hulled Pumpkin and/or Squash Seeds
1. How do pumpkin and squash seeds contribute to my daily calorie intake?
100g of hulled pumpkin and/or squash seeds provide 541 calories. If you are counting your daily calorie intake, it's important to consider the calorie value of the snacks and meals you consume. These seeds can be a nutritious and energy-dense snack, but should be consumed in moderation as part of a balanced diet.
2. What are the nutrient benefits of pumpkin and squash seeds?
Pumpkin and squash seeds are a rich source of minerals such as magnesium, zinc, and potassium. They also contain dietary fiber, healthy fats, and protein. These nutrients are important to support various bodily functions such as regulating blood pressure, digestion, and muscle function.
3. How can I incorporate pumpkin and squash seeds into my diet?
You can add pumpkin and squash seeds to your salads or granola bars for a crunchy and nutritious boost. You can also roast them with spices and eat them as a snack or sprinkle them on your soups and stews.
4. Can pumpkin and squash seeds cause allergies?
Some individuals may experience allergies to pumpkin and squash seeds. Symptoms of an allergic reaction may include stomach upset, rash, or difficulty breathing. If you have a known allergy to seeds or nuts, it's important to consult with your healthcare provider before consuming pumpkin or squash seeds.
5. Can you eat the shell of pumpkin and squash seeds?
The hulls or shells of pumpkin and squash seeds are hard and fibrous. Although they are edible, it's recommended to remove them before consuming the seeds as they may be difficult to digest and have an unpleasant texture.