Healthy Snack Pumpkin Seeds

healthy snack pumpkin seeds
healthy snack pumpkin seeds

Dietitian and Life Coach Tuğba Yaprak gave information on the subject. Pumpkin seeds, which are rich in zinc and iron minerals, are also a very good source of omega 3 fatty acids known as healthy oils.


100 grams of pumpkin seeds contain 450 calories.

On average, 54 grams of carbohydrate, 18.5 grams of protein, 19 grams of fat, 77 mg of omega 3 fatty acids, 62 IU of vitamin A (1% of the daily requirement), 0.1 mg of vitamin B2 (3% of the daily requirement), 0.3 mg of B3 vitamin (1% of daily need), 9 mcg vitamin B9 (2% of daily need) 0.1 mg vitamin B5 (1% of daily need, 55 mg of calcium (6% of daily need), 3.3 mg of iron ( 18% of daily need), 262 mg magnesium (65% of daily need, 92 mg of phosphorus (9% of daily need), 919 mg of potassium (26% of daily need), 18 mg of sodium (% of daily need). 1), 10.3 mg zinc (69% of daily need), 0.7 mg copper (34% of daily need), 0.5 mg manganese (25% of daily need).


Pumpkin seeds, which have many benefits for the human body, should only be consumed in the amounts specified by the experts during the day due to their high calorie content. You can benefit from its beneficial effects by consuming 2 handful of pumpkin seeds 3-1 days a week. Consuming pumpkin seeds every day can cause pauses in your weight loss process and even cause you to gain weight.

Providing some of the daily zinc need to be met, pumpkin seeds are among the foods that should be consumed as recommended by the World Health Organization. Zinc is important for maintaining sleep patterns, strengthening the immune system, and protecting eye and skin health. 1 handful of pumpkin seeds meets 20% of your daily zinc requirement. At the same time, it is among the food groups that help your weight loss process because there is 1 grams of protein in 5 handful of pumpkin seeds. Due to its protein content, pumpkin seeds are one of the healthy and practical foods you can choose for your snacks. However, it should not be consumed more than 1 handful due to its high calorie content.

A handful of pumpkin seeds consumed during the day also has positive effects on metabolic disorders such as preservation of heart rhythm and improvement of blood pressure by meeting 1% ​​of the daily magnesium need. In addition, pumpkin seed, which provides some of the daily omega-20 and iron needs, continues to be studied for the curative effect of diabetes. Tryptophan, which is converted into serotonin thanks to its natural amino acid content, is also among the recommended food groups for people with sleep disorders. Thanks to the content of pumpkin seed, the symptoms seen in the menopause period are alleviated and in men it slows down the prostate growth.


Excessive pumpkin seed consumption can cause you to take in too many calories during the day, and it can also cause abdominal pain and diarrhea with high fat intake. People who are in the process of losing weight should therefore take care to take the amounts prescribed by dietitians. Excessive consumption can cause people to gain weight.

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