pumpkin seeds

health-benefits-of-pumpkin-seeds-by-greenblender

PRIMARY MICRO NUTRIENTS Vitamin E, Copper, Phosphorus, Potassium, Manganese, Magnesium, Iron
SECONDARY MICRO NUTRIENTS Zinc
TERTIARY MICRO NUTRIENTS Selenium, Vit B1, B3
NUTRITIONAL HIGHLIGHTS Very high in Tryptophan – good for Serotonin support
FUNCTIONAL BENEFITS and PHYTO-NUTRIENTS Brain health from amino acid tryptophan

Anti-microbial, anti-fungal and anti-viral benefits from phytonutrient content

Anti-oxidant protection and energy metabolism:

  • from high Vitamin E content
  • from high phytonutrient content including lignans and phenolic acids
  • from high content of  Copper and Manganese needed for:
    • manufacture of hemoglobin and energy metabolism
    • manufacture of critical enzyme super oxide dismutase, needed for energy metabolism and anti-oxidant protection

Cardio Vascular health protection from 

 ADVICE and  NOTES When roasting, limit the temperature to less than 150F and to 20 minutes max – studies show significant changes in fat structure and formation of lipid peroxides at temperatures and times above this

RDA Pumpkin % RDA
Nutrient Unit per100g per 25g serving
Energy kcal 559
Protein g 30.23
Total lipid (fat) g 49.05
Carbohydrate g 10.71
Fiber, total dietary g 6
Sugars, total g 1.4
Minerals
Calcium, Ca mg 1000 46 4.60% 1.20%
Iron, Fe mg 8 8.82 110.30% 27.60%
Magnesium, Mg mg 420 592 141.00% 35.20%
Phosphorus, P mg 700 1233 176.10% 44.00%
Potassium, K mg 470 809 172.10% 43.00%
Sodium, Na mg 7
Zinc, Zn mg 11 7.81 71.00% 17.80%
Copper, Cu mg 0.9 1.343 149.20% 37.30%
Manganese, Mn mg 2.3 4.543 197.50% 49.40%
Selenium, Se µg 55 9.4 17.10% 4.30%
Vitamins
Vitamin C mg 90 1.9 2.10% 0.50%
Thiamin mg 1.2 0.273 22.80% 5.70%
Riboflavin mg 1.3 0.153 11.80% 2.90%
Niacin mg 16 4.987 31.20% 7.80%
Pantothenic acid mg 5 0.75 15.00% 3.80%
Vitamin B-6 mg 1.7 0.143 8.40% 2.10%
Folate, total µg 400 58 14.50% 3.60%
Choline, total mg 63
Betaine mg
Vitamin B-12 µg 2.4 0 0.00% 0.00%
Vitamin A, IU IU 5000 16 0.30% 0.10%
Vitamin E, total mg 15 37.75 251.70% 62.90%
Vitamin D IU 600 0 0.00% 0.00%
Vitamin K µg 120 7.3 6.10% 1.50%
Lipids
Fatty acids, total saturated g 8.659
Fatty acids, total monounsaturated g 16.242
Fatty acids, total polyunsaturated g 20.976
ALA Omega 3 fatty acids g 0.12
Amino Acids
Tryptophan g 0.576
Threonine g 0.998
Isoleucine g 1.281
Leucine g 2.419
Lysine g 1.236
Methionine g 0.603
Cystine g 0.332
Phenylalanine g 1.733
Tyrosine g 1.093
Valine g 1.579
Arginine g 5.353
Histidine g 0.78
Alanine g 1.485
Aspartic acid g 2.96
Glutamic acid g 6.188
Glycine g 1.843
Proline g 1.316
Serine g 1.673

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

 

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