Seeds, pumpkin and squash seed kernels
Category: Nut & Seed Products Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
721
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 569 (78.9%) |
| Protein | 156 (21.6%) |
| Carbohydrate | 55 (7.7%) |
| Total | 721 (100%) |
Serving: 1 cup [129g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 63 (49.0%) |
| Protein | 39 (30.2%) |
| Carbohydrate | 14 (10.7%) |
| Water | 6.7 (5.2%) |
| Ash | 6.2 (4.8%) |
| Total | 129 (100%) |
Serving: 1 cup [129g]
Benefits
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High in fiber, magnesium and phosphorus which aid digestion and heart health
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Rich in vitamin K which supports bone health and blood clotting
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Contain plant-based proteins and healthy fats that provide sustained energy
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High in zinc and copper which support immune function and collagen production
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Abundant antioxidants like vitamin E protect cells from damage
Risks
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High in fat and calories. Pumpkin and squash seeds are nutritious but also high in fat and calories which can contribute to weight gain if consumed in large amounts
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May cause allergic reactions. Some people can be allergic or sensitive to seeds like pumpkin and squash seeds
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Potential toxins. Pumpkin and squash seeds may contain toxins like cucurbitacins which can cause gastrointestinal issues if consumed in large amounts
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May affect blood sugar control. The fat and calories in seeds can raise blood sugar levels in people with diabetes or prediabetes
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Potential for foodborne illness. Dried seeds can become contaminated during processing and cause food poisoning if not properly stored or prepared
Additional Information
Seeds, specifically pumpkin and squash seed kernels, dried, are a nutrient-dense food that offers numerous health benefits. These small but mighty seeds are packed with essential nutrients, making them a great addition to a balanced diet. However, it is important to be aware of potential risks associated with their consumption. Let's explore the nutritional benefits and risks of pumpkin and squash seed kernels.
Nutritional Benefits:
1. Rich in essential minerals: Pumpkin and squash seed kernels are an excellent source of minerals such as magnesium, zinc, iron, manganese, and phosphorus. These minerals are crucial for various bodily functions, including bone health, immune system support, and energy production.
2. High in healthy fats: These seeds are a good source of healthy monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. These fats play a vital role in heart health, brain function, and reducing inflammation in the body.
3. Excellent protein source: Pumpkin and squash seed kernels are relatively high in protein, making them a valuable addition to vegetarian or vegan diets. Protein is essential for muscle growth, repair, and overall health.
4. Abundant in antioxidants: These seeds are rich in antioxidants, including vitamin E and carotenoids. Antioxidants help protect the body against oxidative stress, which can contribute to chronic diseases such as heart disease and certain types of cancer.
5. Good source of fiber: Pumpkin and squash seed kernels contain a decent amount of dietary fiber. Fiber aids in digestion, promotes feelings of fullness, and helps maintain healthy blood sugar levels.
Risks:
1. High calorie content: While pumpkin and squash seed kernels are nutrient-dense, they are also calorie-dense. Consuming them in large quantities may contribute to weight gain, especially if not balanced with an overall calorie-controlled diet.
2. Allergies: Some individuals may be allergic to seeds, including pumpkin and squash seeds. Allergic reactions can range from mild symptoms like itching and hives to severe reactions that require immediate medical attention. If you have a known seed allergy, it is best to avoid these products.
3. Phytic acid content: Pumpkin and squash seed kernels contain phytic acid, which can bind to minerals like zinc and reduce their absorption in the body. However, this is generally not a concern for individuals with a balanced diet, as the overall mineral intake can compensate for any potential nutrient loss.
In conclusion, pumpkin and squash seed kernels offer an array of nutritional benefits, including essential minerals, healthy fats, protein, antioxidants, and fiber. Incorporating them into your diet can contribute to overall health and well-being. However, it is important to consume them in moderation due to their high calorie content. If you have any allergies or concerns, it is advisable to consult with a healthcare professional before adding them to your diet.