目录:
- 为什么要吃南瓜子？
- 南瓜籽如何有益于您的健康？
- 1.可能具有抗癌特性
- 2.可以滋养和修复皮肤
- 3.可以预防心血管疾病
- 4.可能改善前列腺健康
- 5.可以治疗尿路感染（UTI）
- 6.促进头发生长
- 7.可能有助于管理糖尿病
- 8.可能降低胆固醇和肥胖的风险
- Nutritional Details Of Pumpkin Seeds
- How To Prepare Roasted Pumpkin Seeds Snack
- Is It Safe To Eat Pumpkin Seeds? How Much Is Safe?
- In Summary
- 20个来源
感恩节饭后不要扔掉种子。保存他们
南瓜籽或pepito是微型营养储藏库。它们包含不饱和脂肪酸，磷，钾，锌，必需氨基酸和酚类化合物。零食这些种子可能有助于控制糖尿病，心脏疾病，肌肉/骨骼疼痛，掉头发和痤疮。
在以下部分中探索这些种子的治疗性和可口性。向下滚动！
为什么要吃南瓜子？
南瓜种子（ 南瓜 西葫芦L.）是脂肪和蛋白质的自然保护区。他们也富含石油（50％）。棕榈油（≤15％），硬脂酸（≤8％），油酸（≤47％）和亚油酸（≤61％）脂肪酸组成油（1）。
因此，南瓜子与向日葵，大豆，红花和西瓜子一起属于营养油种子（1）。
南瓜籽作为一种营养丰富的来源而越来越受欢迎。它们作为零食与各种坚果，种子和干果混合出售。
南瓜子中高含量的油酸和亚油酸脂肪酸可以降低患心脏病的风险。它们拥有大量的矿物质，例如钾，镁，锌，锰和铜（1），（2）。
而且，这些种子含有大量的抗氧化剂，以植物化学物质的形式存在（1），（2）。
研究证明，这些元素可能会抗击胃癌，乳腺癌，肺癌和大肠癌（1）。
通过下一部分，了解南瓜籽对您的身体有何作用。您还可以找到适合这些用途的科学证据。
南瓜籽如何有益于您的健康？
南瓜籽具有抗氧化，抗炎，抗微生物，抗关节炎和抗糖尿病的特性。广泛的研究还将这些种子的食用与降低癌症和UTI的风险联系在一起。
1.可能具有抗癌特性
民间医学使用南瓜籽提取物治疗肾脏，膀胱和前列腺疾病已有数百年历史。诸如葫芦素之类的活性分子抑制癌细胞的快速生长（3）。
实验研究指出，前列腺，乳腺癌和结肠癌细胞中约40-50％的生长抑制。这可能是由于南瓜种子中存在类似雌激素的分子（植物雌激素）（3）。
像木脂素和黄酮这样的化合物会改变主要参与乳腺癌/前列腺癌预防/治疗的基因表达。
2.可以滋养和修复皮肤
南瓜籽及其油是极好的皮肤护理剂。产生亮橙色颜料的分子称为类胡萝卜素，具有抗衰老作用。它们清除导致皮肤过早老化的自由基（4）。
种子中的维生素A和C可促进胶原蛋白的产生。胶原蛋白有助于伤口愈合，使您的皮肤年轻，无皱纹。该油含有omega-3脂肪酸和β-胡萝卜素。这些成分是有效的抗炎药（4），（5），（6）。
使用南瓜籽油作为局部用药可以治疗痤疮，水泡和皮肤的慢性炎症。当用作磨砂膏，乳液或按摩时，它还可以防止细菌和真菌感染（4）。
3.可以预防心血管疾病
多项动物研究表明，添加南瓜籽对心脏健康具有积极作用。高脂饮食的受试者的总胆固醇水平显着降低（7）。
种子还可以使受试者的LDL（坏胆固醇）水平降低约79％。这些研究还报告说，一氧化氮等炎症性标志物的水平有所下降（7）。
在饮食中添加南瓜籽可以防止胆固醇积聚和血管硬化。这样可以防止各种心脏问题，例如冠状动脉疾病，中风等。（7）
4.可能改善前列腺健康
南瓜子对前列腺有明显的保护作用。据说前列腺可以储存矿物质，例如锌。这些矿物质可防止由于睾丸激素失衡引起的前列腺肿大（增生）等问题（8），（9）。
由于它们含有有用量的锌，因此这些种子和油已显示出抑制前列腺肿大的作用。实验室试验表明，无油南瓜籽可能有助于控制前列腺增生（9），（10）。
通过控制增生，男性受试者的尿retention留会减少。这样可以减少尿路感染的风险（10）。
5.可以治疗尿路感染（UTI）
南瓜籽油已用于治疗泌尿系统疾病，尤其是男性。它通过抑制前列腺肿大等问题来实现。临床试验证明该油具有良好的耐受性（11）。
每天约500-1000 mg的大剂量不会触发不良反应。实际上，当膀胱过度活动症患者服用该剂量6周和12周时，其泌尿功能显着改善（11）。
6.促进头发生长
这些种子含有大量的omega-3脂肪酸。这些脂肪酸与其他微量营养素一起有助于改善干燥和脆弱的头发的质感。锌是增加头发蛋白质产量的另一个因素。南瓜子富含锌（12）。
秃发男性用南瓜籽油治疗二十四周可使头发生长增加约40％。之所以会发生这种情况，是因为种子具有称为植物固醇的活性分子。它们抑制分解头发蛋白质并导致头发掉落的酶（蛋白质）（13），（14）。
7.可能有助于管理糖尿病
南瓜籽表现出积极的抗糖尿病作用。它们具有可有效控制血糖水平的植物化学物质，例如黄酮类和皂苷。这些分子可防止产生胰岛素的胰腺细胞发炎（14），（15）。
动物研究表明，富含亚麻和南瓜籽的饮食可增强抗氧化酶活性。在糖尿病患者中，这些酶可迅速清除自由基，从而减轻对肾脏和胰腺的影响（16）。
不仅种子，南瓜叶和果肉还被确定具有抗糖尿病特性。水果中含有复杂的碳水化合物，如果胶，可以帮助调节血糖水平（17）。
琐事
- 南瓜子中的镁含量很高。吃它们或使用油可以缓解肌肉痉挛，骨痛，关节炎和炎症。这种矿物质还可以增强记忆力和认知能力（18）。
- 除镁外，南瓜子还富含一种叫做色氨酸的氨基酸。色氨酸缓解焦虑并促进睡眠。发生这种情况是因为它触发了“感觉良好”的神经递质血清素的释放（19）。
- 这些种子含有高水平的磷。磷可以消除食物中或人体中累积的不溶性化合物，例如草酸钙。因此，食用南瓜籽可以帮助降低膀胱结石的风险。
8.可能降低胆固醇和肥胖的风险
高/异常血脂水平与心血管疾病，肥胖症甚至死亡有关。吃能控制胆固醇等脂质代谢，累积和排泄的食物是避免此类疾病的最简单方法。
南瓜籽富含丰富的脂肪，纤维和抗氧化剂。南瓜籽与亚麻和马齿other等其他植物种子一起可以防止体重增加和肝脏中胆固醇的积累（20）。
The strong anti-obesity effect of these seeds is attributed to the presence of omega-3 fatty acids, phytosterols, vitamin-E derivatives, and ß-carotene. Linoleic, linolenic, and oleic acids help lower blood cholesterol levels (20).
They also maintain kidney and liver functioning in obese/overweight individuals (20).
However, most of the studies have been done on rats, and the dosage for humans may vary.
To know the distribution of these phytonutrients in pumpkin seeds, check out the next section.
Nutritional Details Of Pumpkin Seeds
| Nutrient | Unit | 1 cup (64 g) |
|---|---|---|
| Proximates | ||
| Water | g | 2.88 |
| Energy | kcal | 285 |
| Protein | g | 11.87 |
| Total lipid (fat) | g | 12.42 |
| Carbohydrate, by difference | g | 34.4 |
| Fiber, total dietary | g | 11.8 |
| Minerals | ||
| Calcium, Ca | mg | 35 |
| Iron, Fe | mg | 2.12 |
| Magnesium, Mg | mg | 168 |
| Phosphorus, P | mg | 59 |
| Potassium, K | mg | 588 |
| Sodium, Na | mg | 12 |
| Zinc, Zn | mg | 6.59 |
| Copper, Cu | mg | 0.442 |
| Manganese, Mn | mg | 0.317 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 0.2 |
| Thiamin | mg | 0.022 |
| Riboflavin | mg | 0.033 |
| Niacin | mg | 0.183 |
| Pantothenic acid | mg | 0.036 |
| Vitamin B-6 | mg | 0.024 |
| Folate, total | µg | 6 |
| Folate, food | µg | 6 |
| Folate, DFE | µg | 6 |
| Vitamin A, RAE | µg | 2 |
| Vitamin A, IU | IU | 40 |
| Lipids | ||
| Fatty acids, total saturated | g | 2.349 |
| 12:00 | g | 0.012 |
| 14:00 | g | 0.014 |
| 16:00 | g | 1.519 |
| 18:00 | g | 0.761 |
| Fatty acids, total monounsaturated | g | 3.86 |
| 16:1 undifferentiated | g | 0.027 |
| 18:1 undifferentiated | g | 3.83 |
| Fatty acids, total polyunsaturated | g | 5.66 |
| 18:2 undifferentiated | g | 5.606 |
| 18:3 undifferentiated | g | 0.049 |
| Cholesterol | mg | 0 |
| Amino Acids | ||
| Tryptophan | g | 0.209 |
| Threonine | g | 0.437 |
| Isoleucine | g | 0.612 |
| Leucine | g | 1.006 |
| Lysine | g | 0.887 |
| Methionine | g | 0.267 |
| Cystine | g | 0.146 |
| Phenylalanine | g | 0.591 |
| Tyrosine | g | 0.493 |
| Valine | g | 0.954 |
| Arginine | g | 1.951 |
| Histidine | g | 0.33 |
| Alanine | g | 0.56 |
| Aspartic acid | g | 1.199 |
| Glutamic acid | g | 2.088 |
| Glycine | g | 0.869 |
| Proline | g | 0.484 |
| Serine | g | 0.556 |
| Other |
Now you know why health-freaks obsess over these seeds.
With all these nutrients, pumpkin seeds taste nutty and delicious. You can nibble on the roasted/toasted seeds as a guilt-free snack.
Here’s how you make them.
How To Prepare Roasted Pumpkin Seeds Snack
What You Need
- Pumpkin seeds: 2 cups
- Water: 1 liter
- Salt: 2 tablespoons
- Unsalted butter, melted: 1 tablespoon
- Mixing bowl: medium-sized
- Cookie sheet or Frying pan: medium-large
Let’s Make It!
- Preheat the oven to 250°F.
- Prepare the pumpkin seeds. Remove any cut seeds and as much of the stringy fibers as possible.
- Add 1 liter of water and salt to a suitable vessel and bring it to a boil.
- Add the cleaned pumpkin seeds.
- Boil for 10 minutes.
- Drain the water and spread the seeds on a clean kitchen/paper towel.
- Pat the seeds dry.
- Transfer the well-dried seeds to a mixing bowl.
- Add the melted butter. Toss the seeds to coat with butter uniformly.
- Spread the coated seeds evenly on a large cookie sheet or roasting pan.
- Place the pan in the preheated oven. You can also do the following steps on a stove.
- Roast the seeds for 30-40 minutes or until crisp and golden brown.
- Stir about every 10 minutes while roasting.
- Cool the seeds.
- Shell the kernels off and chomp on the seeds.
- You can also store them in an airtight container or zip-lock bag for future use. The seeds can be refrigerated in this condition too.
You can also sprinkle these seeds over salads, soups, porridges, breakfast cereal, and pasta.
But, is it safe to eat these seeds every day? If it is not, what is a safe serving size?
Is It Safe To Eat Pumpkin Seeds? How Much Is Safe?
There is no scientific study demonstrating the side effects of these seeds. In rare cases, an overdose may cause constipation and bloating.
Also, not enough research has been done to establish a safe intake limit of pumpkin seeds. Though they are generally considered safe for pregnant and lactating women, there is no scientific basis to prove this.
Therefore, it is advisable to consult your healthcare provider for information on the safety and dosage of pumpkin seeds.
In Summary
Pumpkin seeds are natural sources of essential fatty acids, minerals, proteins, vitamins, and phytochemicals. Including them in your diet can nurture your skin and hair. They have beneficial effects on the urinary tract, prostate, and fertility issues in men.
Find out a safe dose range for you from a nutritionist/doctor. Use pumpkin seeds as a snack or garnish in your cooking. Send your queries, comments, and feedback using the section below.
享受紧缩和照顾南瓜种子给你！
20个来源
Stylecraze有严格的采购准则，并依赖经过同行评审的研究，学术研究机构和医学协会。我们避免使用三级引用。您可以阅读我们的编辑政策，进一步了解我们如何确保内容的准确性和最新性。- 南瓜种子的健康益处和35种南瓜的营养成分，EDIS，IFAS推广，佛罗里达大学农业部食品与农业科学研究所，农业部。
edis.ifas.ufl.edu/hs1312
- Amino acid, mineral and fatty acid content of pumpkin seeds (Cucurbita spp) and Cyperus esculentus nuts in the Republic of Niger, The National Institute for Occupational Safety and Health (NIOSH), Centers for Disease Control and Prevention, U.S. Department of Health & Human Services.
www.cdc.gov/niosh/nioshtic-2/20030744.html
- Pumpkin seed extract: Cell growth inhibition of hyperplastic and cancer cells, independent of steroid hormone receptors, Fitoterapia, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/26976217Physicochemical
- Properties of Pumpkin Seed Oil & Therapy of Inflammatory Facial Acne Vulgaris, International Journal of Science and Research, Academia
www.academia.edu/34454984/Physicochemical_Properties_of_Pumpkin_Seed_Oil_and_Therapy_of_Inflammatory_Facial_Acne_Vulgaris
- Oil from pumpkin (Cucurbita pepo L.) seeds: evaluation of its functional properties on wound healing in rats, Lipids in Health and Disease, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4827242/
- PUMPKIN, PUMPKIN, PUMPKIN FOR BEAUTY, American Institute of Beauty, Inc.
aibschool.edu/pumpkin-pumpkin-pumpkin-for-beauty/
- The Effect of Pumpkin (Cucurbita Pepo L) Seeds and L-Arginine Supplementation on Serum Lipid Concentrations in Atherogenic Rats, African Journal of Traditional, Complementary, and Alternative Medicine, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3746528/
- Protect Your Prostate, Health & Wellness, Rush University Medical Center.
www.rush.edu/health-wellness/discover-health/protecting-prostate
- Inhibition of testosterone-induced hyperplasia of the prostate of sprague-dawley rats by pumpkin seed oil, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/16822218
- Effects of an Oil-Free Hydroethanolic Pumpkin Seed Extract on Symptom Frequency and Severity in Men with Benign Prostatic Hyperplasia: A Pilot Study in Humans, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6590724/
- Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder, Journal of Traditional and Complementary Medicine, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4032845/
- 10 Foods That Promote Healthy Hair, Sylvain Melloul International Hair Academy.
smiha.edu/10-foods-that-promote-healthy-hair/
- Hair-growth promoting activity of plant extracts of suruhan (Peperomia pellucida) in Rabbits, IOSR Journal of Pharmacy and Biological Sciences, Academia.
www.academia.edu/36647740/Hair-growth_promoting_activity_of_plant_extracts_of_suruhan_Peperomia_pellucida_in_Rabbits
- A comprehensive review of the versatile pumpkin seeds (Cucurbita maxima) As A valuable natural medicine, International Journal of Current Research, Academia.
www.academia.edu/31623233/A_COMPREHENSIVE_REVIEW_OF_THE_VERSATILE_AS_A_VALUABLE_NATURAL_MEDICINE
- The hypoglycemic effect of pumpkin seeds, Trigonelline (TRG), Nicotinic acid (NA), and D-Chiro-inositol (DCI) in controlling glycemic levels in diabetes mellitus, Critical Reviews in Food Science and Nutrition, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/24564589
- Flax and Pumpkin seeds mixture ameliorates diabetic nephropathy in rats, Food and Chemical Toxicology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/20570704
- The hypoglycaemic effect of pumpkins as anti-diabetic and functional medicine, Food Research International, Academia.
www.academia.edu/26212315/The_hypoglycaemic_effect_of_pumpkins_as_anti-diabetic_and_functional_medicines
- What Should I Eat for My Specific Condition?, Taking Charge of your Health & Wellness, University of Minnesota.
www.takingcharge.csh.umn.edu/what-should-i-eat-my-specific-condition
- Pumpkin Benefits, Get-U-Fit blog, Warhawk Fitness & Aquatics, University of Wisconsin-Whitewater.
blogs.uww.edu/warhawkfitness/2016/11/09/pumpkin-benefits/
- The antiatherogenic, renal protective and immunomodulatory effects of purslane, pumpkin and flax seeds on hypercholesterolemic rats, North American Journal of Medical Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3271396/