The Cucurbitaceae family is a large group of edible plants. Each squash has its particularity, its flavor, its aspect and its nutritional qualities very specific. The genus Cucurbita is divided into three species, including the species Cucurbita pepo. Indeed, it is of this variety that we consume the seeds of pumpkin. They are flat, oval and of various colors. We find mostly black squash seeds from the Lady Godiva squash. These seeds have an energy density of lipidic origin: they are classified in the family of oleaginous. Squash seeds are extremely rich in manganese, magnesium and phosphorus. Studies show the presence of lignans which confer them an anti-osteoporotic and cardiovascular protective capacity. In addition, many studies have looked at the activity of pumpkin seeds and the urogenital system. In fact, thanks to their nutritional richness, pumpkin seeds have benefits for the whole body. This superfood with a nutty taste is accessible to everyone. In short, a handful of pumpkin seeds a day keeps the doctor away. Latin name: Cucurbita pepo L. Botanical family: Cucurbitaceae. Part used: Seed.
Because of the energy density of pumpkin seeds and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. In cure, a portion of pumpkin seeds, that is 15 g per day, the equivalent of three to four teaspoons.
To make the most of their benefits, you can use them :
We advise you to use them during the following meal(s) to take full advantage of their benefits:
You can incorporate them into the following preparations to make them easier to take:
15g of pumpkin seeds contain a significant portion of the Population Nutrient Reference (PNR) for the following nutrients: Fiber, Vitamin E, Copper, Magnesium, Manganese, Zinc and Phosphorus. They also contain, to a lesser extent, Protein, Selenium, Potassium and Iron.
As such, squash seeds can complement your healthy and varied diet.
In women, the drop in estrogen and progesterone causes ovulation to stop. This period is commonly called menopause. These hormonal variations favor the appearance of disorders: decrease in bone density, thinning of the skin and hair, less firm breasts, lipidic disorders, etc. The seeds of Squash are vectors of lignan (a phyto-estrogen), they thus have an estrogenic activity. The latter limits the progression of physiological and physical changes caused by menopause.
A study also goes back up a reduction of the symptoms felt in the men suffering from a hyperplasia of the prostate, after three months of use of seeds of Pumpkin. This same study shows that pumpkin seeds also modulate the functioning of the urinary system.
The pumpkin seeds decrease the absorption of carbohydrates and cholesterol. They are hypocholesterolemic and reduce the glycemic load of meals. These two powers make pumpkin seeds a food to be preferred in case of cholesterol or glycemia disorders. In addition, pumpkin seeds have a high level of antioxidants: copper, manganese, selenium, vitamin E, zinc...
Four minerals and trace elements are officially recognized to participate in the good functioning of the immune system: zinc, iron, copper and selenium. All are present in great proportion in pumpkin seeds. Also, studies show that pumpkin seeds fight against the digestive parasitosis. Thus, within a balanced diet, they will participate in the functioning of immunity.
The reconstruction of a damaged bone requires optimal nutritional intake. The objective is to bet on minerals and proteins. The pumpkin seeds take part in these contributions: proteins, magnesium, manganese, phosphorus and zinc.
The male reproductive system requires two trace elements to function properly: zinc and selenium. Squash seeds contribute to these needs. However, a study shows that the seeds of fluted squash, a variety of Nigerian squash, reduce the viability of spermatozoa, thus decreasing fertility.
With age, the hair becomes finer and greyer, the skin more fragile and less elastic and the nails are more breakable. The pumpkin seeds bring the necessary micronutrients to prevent and decrease the marks of time. The contribution of copper takes part in the synthesis of the melanin: a dark pigment which protects the skin and brings a dark color to the hair. Selenium and zinc strengthen keratin, a protein that forms hair and nails. Iron, magnesium and zinc contribute to the cell division process. Together, they promote skin regeneration. Finally, copper and selenium contribute to the formation of connective tissue, the body's support tissue. Without forgetting the antioxidant power of pumpkin seeds which prevents the appearance of age spots.
Associated with rest, pumpkin seeds are ideal for post-workout recovery periods. They are rich in proteins, magnesium and zinc. These minerals take part in the protein synthesis supporting the muscular anabolism. In addition, they meet the need for potassium. Potassium modulates the strength of muscle contraction (see our guide muscle cramps and diet).
Developing an iron deficiency is common. This deficiency disrupts the synthesis of red blood cells, resulting, in the long run, in anemia (see our guide iron deficiency anemia and diet). Pumpkin seeds contribute to the daily iron requirement. They also provide copper, which contributes to iron transport.
By their insoluble fibers, pumpkin seeds are mild laxatives. They will accelerate the intestinal transit by promoting the production of gas and weighing down the total mass of stools (see our guide constipation and diet).
A feeling of fatigue, both psychic and physical? Pumpkin seeds can be useful. Thanks to their lipidic energy and their micronutrients (copper, iron, magnesium, manganese, phosphorus and zinc), they contribute to the energy metabolism. Iron and magnesium are especially important because a lack of them leads to intense fatigue. Iron and zinc will also stimulate the cognitive functions. Pumpkin seeds can also help relaxation by providing magnesium.
The dental enamel is a richly mineralized tissue which protects the lower layers of the teeth. The pumpkin seeds contribute to the mineralization of the enamel by the contribution of phosphorus and magnesium, preventing the appearance of the caries and oral disorders.
Zinc is the only trace element necessary to maintain normal vision. It participates in the functioning of the photoreceptor cells and increases the absorption of vitamin A: the most important vitamin for the vision. Pumpkin seeds are rich in zinc.
Squash includes several species of plants all belonging to the family Cucurbitaceae. This very diverse family comes in three main species: Cucurbita maxima (known fruit: pumpkin), Cucurbita moschata (known fruit: butternut squash or butternut) and Cucurbita pepo. The latter species has the greatest diversity: pumpkin, zucchini, pumpkin, spaghetti squash, etc. The Lady Godiva squash, being part of this species, is known for its seeds: squash seeds. The division of these three species comes from three characteristics: the shape of the leaves and peduncles.
The species C. pepo seems to be the oldest since traces have been found in Mexico in 8000 BC. Squashes have a common history: they arrived in the West with Christopher Columbus. For once, this novelty is quickly accepted (unlike tomatoes which were not unanimously accepted at that time). Squash are cultivated for their fruit and their flower that we eat. Fun fact: the largest pumpkin in Europe weighs 1.2 tons. A beautiful baby of 2021 that promises pumpkin soups for many years.Organic pumpkin seeds...
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