Pumpkin and sunflower seeds advice in consuming them – nutritional value and healthy eating facts

1. Pumpkin seeds

Pumpkin seeds are a rich source of potassium, omega-3 fatty acids and zinc. They contain L-tryptophan, a compound naturally effective against depression.  One and one-half ounces of pumpkin seeds can provide over one-third of an adult’s daily zinc requirements; offer protection for men’s bones, and anti-inflammatory benefits in arthritis; is a rich source of healthful minerals, protein and monounsaturated fat. They are used in many cultures as a natural treatment for tapeworms and other parasites.

Pumpkin seeds help stimulate appetite, is beneficial for the teeth, gums, nerves, hair and nails, relieve constipation, helps to reduce overweight or obesity and dissolves gall stones; is helpful in cases of tuberculosis, contain anti-inflammatory properties without the harmful side effect of anti-inflammatory drug, is good for diabetics, help prevent osteoporosis because of its calcium content. In addition to their above-listed unique health benefits, pumpkin seeds also provide a wide range of traditional nutrients. Our food ranking system qualified them as a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc.

Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc. The seeds contain good quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are excellent source of amino acids tryptophan (Tryptophan is converted in to serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature’s sleeping pill. Further, tryptophan is precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).) and glutamate.

Medicinal values of pumpkin seeds

Research studies suggest that pumpkin seeds have DHEA (Di hydro epi-androstenedione) blocking actions. This may be helpful in preventing prostate and ovarian cancers.

Experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have role in prevention of diabetic nephropathy (kidney disease).

According to studies they prevent calcium oxalate kidney stone formation.

Researches demonstrate that pumpkin seeds to be effective in lowering cholesterol levels, promoting prostate health, and supporting the function of the immune system. They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

However, pumpkin seeds are high in calories (about 559 calories per 100 g)  and should be eaten in moderation. Limit consumption to no more than three times weekly.

Advice: Hulled pumpkin kernels deteriorate soon if exposed to warm, humid conditions. Completely un-hulled seeds keep well for few months placed in cool dry place. Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.

Pumpkin seeds are one of the fall & winter foods

2. Sunflower seeds

One of the most popular seeds consumed, sunflower seeds are rich in vitamin E and known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Magnesium from sunflower seeds calms your nerves, muscles and blood vessels; selenium offers an improved detoxification and cancer prevention

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What is healthy eating  – ways to eat healthy

Nutritional choices are not as difficult to make as some people might think. There are more recipes, technology, and how to television cooking shows available tow to help people cook and eat a healthier balanced diet. Facts remain though that a lot of people choose to get fast food from restaurants rather than preparing a meal at home where more control can be obtained to control the amount of calories and fats in a meal. Some fast food restaurants are trying to provide more healthy options but the best choice for anyone is to prepare your own food at home.

Information is available to Americans through their local County Extension Office. You local Home Economics Agent can share with you some healthy recipes and nutritional guides that are available for free to the public. Your Agricultural Agent can also provide information about growing your own vegetables and fruit if you desire to save money by having your own garden. Some small plants may be able to be grown in window sill planters if room for a garden is not available outside your home. You may also find other community clubs that you can join to learn nutritional facts and tips.

One tip to having a healthy nutritional lifestyle is to eat a balanced diet. Bright vegetables have more vitamins and nutrients. So the reds, greens, and yellow vegetables should be eaten on a daily basis. Bright fruits are also full of nutrients but can have a lot of natural sugar in them as well. So fruit should be included in your daily meals but in smaller portions than the vegetables. Protein and fiber are also important to include but again the amount can be smaller than the vegetable portions of your meals. This plan will help you get less fat, calories, and cholesterol while increasing your mineral, vitamin, and nutrient intake.

A fact that many people do not know is that a human body needs 40 unique nutrients to stay healthy on a regular basis. You must eat a variety of foods to get all 40 nutrients. Many people choose to eat a few favorite foods over and over day after day. They are missing out on many nutrients by repeating the same foods on a daily basis. Mix your meal plans up and serve a variety of foods so you and your family will stay healthy and get all 40 nutrients throughout the days and weeks of their life. Try different spices and herbs to change the taste of old favorites and newly introduced foods. If a familiar spice is added to a new dish children may be more receptive to the meal and soon it will also be a favorite of theirs.
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