The benefits and harms of pumpkin seeds: the opinion of a nutritionist
'22.11.2019'
Source: Lisa.ru
Pumpkin seeds are a popular product that is eaten both in pure form and as part of various dishes. But are they really useful? Lisa.ru figured out if the seeds are real superfood.
Superfoods are products that contain large doses of nutrients: vitamins, minerals and trace elements. Seeds are rich in B vitamins, vitamin K, contain a lot of vitamin A, manganese, magnesium, phosphorus, zinc and iron - in a word, this product is ideally suited for the definition of superfood. But is it really so?
The benefits of pumpkin seeds for the body
All vitamins and minerals that are contained in seeds are very useful for the human body. However, it is better to opt for unroasted seeds, because during heat treatment a significant part of the nutrients is destroyed.
Why is it worth including pumpkin seeds in your menu? First of all, to increase bone density. Their fragility is most often encountered by women of elegant age, so they need to strengthen them. The large amount of magnesium found in the seeds will make the bones denser and reduce the risk of fractures.
Benefits for the heart and blood vessels - another reason to eat pumpkin seeds. They are rich in fiber and omega-3 and omega-6 fatty acids. These substances help reduce the level of “bad” cholesterol in the blood and reduce the risk of heart disease. Therefore, people with a tendency to such ailments should consume pumpkin seeds.
Those with type 2 diabetes should also start eating pumpkin seeds - in the long run, they lower blood sugar.
What else are pumpkin seeds useful for?
- Regular use of this product will help normalize sleep. Seeds are rich in tryptophan, which helps to produce enough sleep hormones. And magnesium, which is found in large quantities in these seeds, helps fight stress and regulate sleep cycles.
- Phosphorus contained in pumpkin seeds is very beneficial for the eyes. This substance helps protect the retina from the negative effects of ultraviolet rays, as well as maintain visual acuity even in the elderly.
- Regular consumption of pumpkin seeds has a beneficial effect on digestion. Fiber, which is rich in this product, normalizes the digestive tract and strengthens the intestinal wall. By the way, seeds will help to lose weight, because they provide a long feeling of satiety.
- Vitamin K, which is found in large quantities in pumpkin seeds, helps to avoid urolithiasis. Also, seeds help fight swelling due to a diuretic effect.
- To improve liver function, you need to eat a tablespoon of pumpkin seeds before dinner for two weeks. There is no scientific evidence for this, but such a folk recipe will not do much harm.
- Seeds can strengthen the immune system. Due to the high content of nutrients, this product is able to increase the body's resistance to colds.
- The most famous property of pumpkin seeds is the ability to cleanse the body of parasites. Even doctors prescribe seeds as an anthelmintic! A couple of tablespoons should be taken at night, carefully chewing and drinking with water.
What are pumpkin seeds useful for women
The properties of pumpkin seeds for women are quite extensive. They are especially useful during menopause. They help increase bone density, increase the level of "good" cholesterol, normalize blood pressure and reduce the frequency of hot flashes.
Scientists have also long noticed that pumpkin seeds help reduce the frequency of migraines, which women are exposed to three times more than men.
The property of seeds to restore cartilage tissue and reduce joint pain, which often affects women of elegant age, has also been proven.
On the subject: Three simple and economical recipes for pumpkin dishes
It should be noted the benefits of pumpkin seeds for the beauty of skin and hair. Seeds are rich in vitamin A, which is also called the vitamin of youth. This vitamin helps keep skin supple and complexion healthy and radiant.
You can make hair masks from pumpkin oil - after this procedure, the curls will become soft and shiny. Just warm up a few tablespoons of oil in a water bath, and apply to hair and scalp, paying particular attention to the tips. After an hour, rinse with shampoo. By the way, you should not heat the oil in the microwave: so you risk losing all its useful properties.
The benefits of pumpkin seeds for women do not end there. They are a real salvation for women in the early stages of pregnancy. The fact is that seeds help to cope with nausea, from which pregnant women often suffer. A lot of vitamins and fiber will definitely benefit both the expectant mother and the baby.
What are pumpkin seeds good for men
Men should also add pumpkin seeds to their diet. They are especially useful for those who suffer from prostatitis. It is best to use them with honey - so the healing effect will be stronger.
Pumpkin seeds also have a beneficial effect on potency. Since ancient times, these seeds are considered the strongest aphrodisiac. And not in vain - the seeds are rich in B vitamins, which are very useful for men, and also vitamin A, which has anti-aging properties. So those who want to harmonize their intimate life should switch from sunflower seeds to pumpkin seeds. By the way, pumpkin seeds improve sperm quality. All because of the zinc they are so rich in. Therefore, if the couple is going to acquire an heir, a man should start eating this product.
What is the danger of pumpkin seeds
We found out what the benefits of pumpkin seeds for men and women, but can they do harm? Alas, in some cases it is really worth being careful with this product.
- When consumed excessively (more than 100 grams per day), pumpkin seeds can cause indigestion, gas, constipation and bloating.
- This product is very satisfying - 446 calories per 100 grams. If you abuse the seeds, then very soon you can get better.
- Opening the peel of the seeds with your teeth, you can easily damage the enamel. So use your fingers if you are not going to make an unscheduled visit to the dentist.
- Pumpkin seeds are contraindicated for people suffering from a stomach ulcer. The fact is that this product can cause an exacerbation of the disease. The potential harm in this case exceeds the benefit, therefore it is better to refrain from using this product.
Opinion nutritionist
Now you know what benefits and harm pumpkin seeds can bring. But what will the specialist say about the properties of this product? Lisa.ru asked nutritionist Elena Yakubenok to talk about the place of pumpkin seeds in a healthy diet.
Pumpkin seeds are an excellent source of vitamins and minerals. They strengthen the immune system, protect the body from free radicals, help fight tissue inflammation, contain phytoestrogens, which reduce the risk of cancer, help cope with insomnia and improve mood.
Yakubenok also emphasized that it is preferable to eat raw seeds to get all the nutrients. But if you want a tasty snack, you can dry the seeds in the oven at a temperature of no more than 75 ° C for 15-20 minutes.
When buying, you need to make sure that the seeds are fresh. They should not have any odors or bitter aftertaste.
The daily norm of seeds is 20 grams per day. Such an amount will help to obtain the necessary amount of nutrients and will not affect the figure. The expert noted that such a dosage is optimal for both men and women.
On the subject: Coconut Milk Pumpkin Soup: Thanksgiving Recipe
How to introduce pumpkin seeds into your diet?
Pumpkin seeds can simply be snapped, but it’s much more interesting to make something unusual out of them. Do not worry - all the useful properties of the seeds will be preserved.
- Pumpkin Seed Urbech
To supplement the diet with a new interesting dish, try to cook urbech from pumpkin seeds. Urbech is a special paste from ground seeds, which can serve as a complement to a sandwich, as well as salad dressing. To do this, you can use both pure urbec and dilute it with lemon juice.
You will need:
- Pumpkin Seeds - 200 grams
- Olive oil - 1-2 tablespoons
- Salt - to taste
First, peel the seeds from the husk. After that, heat them in a dry pan for several minutes. You do not need to fry them, but just warm them so that the seeds give more oil. After that, put them in a blender bowl and chop them into a homogeneous paste. Add olive oil (you can also control the density) and salt. Mix well again. Done! Keep the paste in the refrigerator by transferring it to a closed jar.
- Pumpkin Seed Milk
Another useful product that can be obtained from pumpkin seeds is milk. This drink will surely be to the taste of children, and adults will not refuse to try such an interesting product.
You only need pumpkin seeds and water. Peeled seeds should be soaked in clean water overnight. In the morning, drain the water, and grind the seeds in a blender along with a fresh portion of water. There should be four times as much water as seeds. That is, if you use 100 grams of seeds, then take 400 milliliters of water. Press cake through cheesecloth and enjoy a drink!
- Pumpkin Seed Flour
Pumpkin flour will help diversify the familiar menu. It can be sprinkled with salads, used for baking, added to side dishes and taken in the spring with vitamin deficiency. A tablespoon of pumpkin flour is stirred in a glass of milk or kefir, and drunk every day. Judging by the reviews - good health is guaranteed!
Peel the seeds and dry them in the oven at low temperature. Dry should be until the seed volume is reduced by 2-3 times. After the seeds need to cool and grind in a blender or coffee grinder as finely as possible. Finished flour must be sieved in a clean, dry container with a tight-fitting lid and stored in the refrigerator. Flour remains fresh 1-2 of the month.
