7 days agoAuthor: Shivakant Shukla
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Nowadays Due to the runaway life and unbalanced lifestyle, many types of health problems have become common. Sitting in the chair for hours, fast food-jink food and lack of sleep negatively affect our health.
In such an environment, it becomes necessary that we include superfoods in our diet, which strengthen the body from inside and help fight these challenges. Pumpkin seeds i.e. pumpkin seeds are one of these superfoods.
These small looking seeds are a treasure of nutrients. According to a study published in the National Library of Medicine, the essential vitamins, minerals, antioxidants and healthy fats present in pumpkin seeds are not only helping to increase immunity, but are also extremely beneficial for heart, diabetes, cancer, liver disease, dysestible and mental health.
The study also states that pumpkin seeds contain medicinal properties such as antimicrobial, anti-inflammatory and anti-alsor. They are used in functional foods and pharmaceutical products.
So let’s today News of the need In we will talk about the benefits of eating pumpkin seeds. Will also know that-
- What nutrients are found in pumpkin seeds?
- Who should not eat pumpkin seeds?
Expert: Dr. Poonam Tiwari, Senior Dietician, Dr. Ram Manohar Lohia Institute, Lucknow
Question- What nutrients are found in pumpkin seeds?
answer- According to the United States Department of Agriculture (USDA), pumpkin seeds contain essential nutrients such as protein, fiber, healthy fats, magnesium, zinc and antioxidants, which are very beneficial for health. Understand the nutritional value of 28 grams of pumpkin seeds from the graphic below-
Question- How are Pumpkin seeds beneficial for our health?
answer- Pumpkin seeds contain an amino acid called tripstophyne, which helps in getting good and deep sleep. The vitamin E and phenolic compounds present in it protect the body from inflammation and damage from free radicals. At the same time, omega-3 fatty acids and magnesium help in keeping blood pressure and cholesterol level balanced. This keeps heart health healthy.
The high fiber present in it improves the digestive system. Also, magnesium, phosphorus and zinc make bones strong. Its regular intake can also reduce the risk of breast and prostate cancer. Zinc, phytosterols and omega-3 fatty acids present in pumpkin seeds help in improving prostate health and fertility of men. At the same time, phytostrogenes found in them can reduce the symptoms of meinopause. Understand its benefits from the graphic below-
Question- What is the right time to eat pumpkin seeds?
answer- Pumpkin seeds can be eaten at any time. But it is considered good to eat in the morning on an empty stomach, evening healthy snack or a small amount before going to bed at night.
Question- How can pumpkin seeds be included in the diet?
answer- You can include it in your diet in many ways. Such as-
- Pumpkin seeds soaked overnight can eat on an empty stomach in the morning.
- It can also be eaten by roasting dry on light flame.
- You can blend it and put it in smoothie or protein shake.
- Oats and oatmeal can be used as topping.
- You can mix in salads, soup or raita.
- It can be taken as a healthy snack by mixing it with other seeds (sunflower, chia, flax) and dryfruits.
Question- Which are the most beneficial in Roasted, Flavard or Raw Pumpkin seeds?
answer- Raw, Roasted and Flavored three types of pumpkin seeds are found in the market. It is important to understand their differences and benefits before eating.
Raw pumpkin seeds
There is no processing in it. Therefore, the nutrients present in seeds are completely safe. This is the most healthy option.
Roasted pumpkin seeds
Pumpkin seeds are roasted in it. This increases its taste. But roasting on more temperature or adding salt to it can destroy some healthy fats and vitamins.
Flavored pumpkin seeds
Excess salt, sugar, spices or preservatives are added to it, which increases the taste but reduces health benefits. Those with high blood pressure or digestion should not eat them.
Question- Can children be fed pumpkin seeds?
answer- Yes, children can be given a limited amount of pumpkin seeds. However, it is important to take care of their age and the ability to chew. The essential nutrients present in seeds help children in physical and mental growth.
Children above 3 years of age can be grinded and mixed with soup, porridge, khichdi or curd. Give whole seeds only when the child is chewed well so that it does not get stuck in the neck.
Question- Can eating a large amount of pumpkin seeds be harmful?
answer- Senior Dietician Dr. Poonam Tiwari says that there is no significant loss of eating more pumpkin seeds. But it contains good amount of fiber, fat and calories. Therefore, eating it more can cause weight gain or digestive problems.
Question- What amount of pumpkin seeds is safe to eat daily?
answer- Eating 1 to 2 tablespoons (about 15 to 30 grams) pumpkin seeds daily is generally considered safe and beneficial. This provides enough fiber, healthy fats, proteins and minerals.
Question- Which people should not eat pumpkin seeds?
answer- People who have digestive problems, low blood pressure or food allergies should consume pumpkin seeds carefully. Apart from this, people doing weight loss and pregnant or breastfeed women should also eat it in limited quantity because its excessive intake can cause problems like gas, stomach pain or hormonal imbalance in some cases.
Also, in any kind of medical condition, pumpkin seeds must consult a doctor before include in your diet.
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