Pumpkin kernels

Pumpkin seeds, also known as pepitas, are small but mighty when it comes to nutrition. Let’s explore their impressive benefits:

1. Rich in Nutrients:
   • A 1-ounce (28-gram) serving of shell-free pumpkin seeds contains approximately:
     • Calories: 160 (mainly from fat and protein)
     • Carbs: 3g
     • Protein: 8.6g
     • Fat: 14g
     • Fiber: 1.7g
     • Manganese: 56% of the Daily Value (DV)
     • Copper: 42% of the DV
     • Magnesium: 40% of the DV
     • Phosphorus: 28% of the DV
     • Zinc: 20% of the DV
     • Iron: 14% of the DV
   • Additionally, pumpkin seeds contain antioxidants, potassium, riboflavin, and folate.
2. Antioxidant Power:
   • Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids.
   • These antioxidants help reduce inflammation and protect your cells from harmful free radicals, contributing to overall health.
3. Reduced Cancer Risk:
   • Some studies suggest that pumpkin seeds may contain plant compounds that protect against cancer growth.
   • An observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women.
   • Lignans in pumpkin seeds may play a role in preventing and treating breast cancer.
   • In test-tube studies, pumpkin seed extract showed potential in slowing down the growth and spread of prostate cancer cells.
4. Heart Health and Immunity:
   • Pumpkin seeds’ nutrients, including healthy fats, vitamins, and minerals, benefit heart health and immune function.
   • They can help regulate blood pressure and cholesterol levels.
   • The fiber content promotes satiety and may aid in weight loss.

So, consider incorporating these little green gems into your diet for a boost of nutrition and potential health benefits! 🌱🍽️