Introduction:
Pumpkin seeds are extracted from pumpkins, washed and then dried or roasted. They taste nutty, crunchy, aromatic and have a lot of health-promoting properties.
Use/Preparation:
The seeds can be used in baked goods, as a snack, in muesli, with salads or as an oil.
Health:
Pumpkin seeds contain particularly many healthy fatty acids and are rich in high-quality protein. The seeds supply the organism with high amounts of zinc, copper, magnesium and iron as well as the vitamins of the B-complex, vitamin C, A and E. They also have a positive effect on blood sugar and cholesterol levels. The phyto-sterols contained in pumpkin seeds are also said to help with hereditary hair loss.
Alternatives:
Sunflower seeds contain a certain amount of protein and healthy fats, as well as nutrients such as magnesium, zinc and vitamin E. Because of their mild nutty taste and comparable nutritional values, pine nuts are also a suitable alternative. Sesame and black cumin seeds can also serve as nutrient-rich substitutes.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 559/2340 |
| Fat | 49 g |
| Healthy fatty acids | 8,7 g |
| Carbohydrates | 10,7 g |
| Sugar | 1,4 g |
| Protein | 30,2 g |
| Salt | 0 g |
