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.

Pumpkin seeds, which provide some of the daily zinc needs, are among the foods that should be consumed, 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. same zamSince there is 1 grams of protein in 5 handful of pumpkin seeds, it is among the food groups that help your weight loss process. Due to its protein content, pumpkin seeds, which provide long-term fullness, are healthy and practical foods that you can choose for your snacks. However, due to its high calorie content, it should not be consumed more than 1 handful.

1 handful of pumpkin seeds consumed during the day is the same zamIt has positive effects on metabolic disorders such as maintaining heart rhythm and improving blood pressure by meeting 20% ​​of the daily magnesium need. In addition, studies on the curative effect of pumpkin seeds, which provide some of the daily omega-3 and iron needs, are continuing. Thanks to its natural amino acid content, tryptophan, which is converted to serotonin, is also among the recommended food groups for people with sleep disorders. Thanks to the content of pumpkin seeds, the symptoms seen during menopause are alleviated and in men it slows down prostate growth.


While excessive consumption of pumpkin seeds causes you to take in too many calories during the day, the same zamIt can cause abdominal pain and diarrhea with high fat intake at the same time. For this reason, people who are in the process of losing weight should take care to take the amounts specified by diet experts. Excessive consumption can cause weight gain in people.

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