Pumpkin Seeds Nutritional Information and Health Benefits

In terms of benefits to your health, pumpkin seeds’ nutritional boosts are quite powerful. Pumpkin seeds are among the richest seeds in terms of the various nutrient benefits that they are able to provide you. Generally speaking, pumpkins and other squash are very rich in nutrients and different health benefits, and the seeds provide a unique mixture of other ingredients to help augment this overall benefit too.

Pumpkin seeds are rich in an assortment of vitamins and minerals. They are also not without their disadvantages, however, so it’s important to realize exactly how the pumpkin seeds that you eat will affect your health before you begin to eat them. Read on for a brief overview of the nutritional information and health benefits of pumpkin seeds.

Pumpkin Seeds Nutritional Information

Pumpkin seeds are heavier in fat and calories than most other parts of the pumpkin. They are consequently not necessarily a good item to include in your diet in any sizable amount. If you do eat too many of these pumpkin seeds, you run the risk of overshooting your daily recommended intake of both fat and calories.

A single cup of pumpkin seeds contains about 300 calories. This is a sizable amount of calories for any one cup of a substance in general, and it’s no surprise therefore that pumpkin seeds are generally seen as less than healthy in this way. They provide a high caloric load in a relatively small amount of food. Additionally, the fact that pumpkin seeds are small and easy to eat makes it harder to accurately judge how many of them you’ve eaten unless you’re very careful to parse out your portions properly.

Additionally, pumpkin seeds have over 10 grams of fat and over 2 grams of saturated fat per cup. This is equivalent to roughly one fifth of your total fat recommendation for a day and about 12% of your daily recommended intake of saturated fat. Saturated fat is a potentially very dangerous substance that it is generally good to avoid. Too much of this type of fat can lead to clogged arteries, cardiovascular disease and a host of other problems.

Pumpkin Seeds Health Benefits

Pumpkin seeds also have a host of different health benefits. They are very rich in protein, providing about 12 grams per one cup serving. They also have magnesium, zinc, and iron in decent amounts. These minerals are necessary for the proper functioning of various systems in your body, and iron is helpful in retaining the health and overall quality of your blood. Magnesium is helpful in your metabolism and a number of other hormonal processes throughout your body systems.

Pumpkin seeds are a great snack to enjoy, and they can give you a number of potent health boosts. However, it’s important to remember that this snack food is full of calories and fat as well, so limiting your portion size appropriately is always a good idea.


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