Pumpkin Seeds Nutritional Value & The Benefits

Pumpkin is not only the fruit is used, but pumpkin seeds (aka pepita) also contain nutrients that are beneficial to health even touted to increase male fertility. The most important nutrition in pumpkin seeds is zinc, zinc is essential to prevent the male body of testosterone hormone deficiency. Zinc is an essential nutrient that produce sperm. In line with the increasing age, the content of zinc in the body of a man also gradually decreased. Zinc deficiency could be at risk of an enlarged prostate and impotence. Other ingredients such as essential fatty acids, linoleic acid, oleic acid and slightly linolenic acid. There are also vitamin E (tocopherol) and carotenoids that is lutein and beta-carotene.

The highest pumpkin seeds nutrition according to RDA is manganese, in every 100gr of pumpkin seeds contains 4.543 mg that means 198% of our Manganese RDA for the body. The next high mineral compound is phosphorus which reach 1233mg, this means meet our daily need as much as 176%. Research also indicates if pumpkin seeds are a good libido enhancer. The content of vitamins B, C, D, E and K, as well as calcium, potassium, niacin and phosphorus in it takes the body to increase sexual performance.

The reported concentration of myristate and palmitate (the cholestrogenic fatty acids) for the pumpkin seeds ranged from 1.6% to 4.9%. The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita. The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of the twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita. Below you can read full nutritional value of pumpkin seeds based on USDA National Nutrient data base.

Pumpkin seeds, dried,
Nutritional value per 100 g
Principle Nutrient Value Percentage of RDA
Energy 559 Kcal 28%
Carbohydrates 10.71 g 8%
Protein 30.23 g 54%
Total Fat 49.05 g 164%
Cholesterol 0 mg 0%
Dietary Fiber 6 g 16%

Folates 58 µg 15%
Niacin 4.987 mg 31%
Pantothenic acid 0.750 mg 15%
Pyridoxine 0.143 mg 11%
Riboflavin 0.153 mg 12%
Thiamin 0.273 mg 23%
Vitamin A 16 IU 0.5%
Vitamin C 1.9 µg 3%
Vitamin E-γ 35.10 mg 237%

Sodium 7 mg 0.5%
Potassium 809 mg 17%

Calcium 46 mg 4.5%
Copper 1.343 mg 149%
Iron 8.82 mg 110%
Magnesium 592 mg 148%
Manganese 4.543 mg 198%
Phosphorus 1233 mg 176%
Selenium 9.4 µg 17%
Zinc 7.81 mg 71%

Carotene-ß 9 µg --
Crypto-xanthin-ß 1 µg --
Lutein-zeaxanthin 74 µg --
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Writen by: Mr Soed - Thursday, September 19, 2013