爱吃南瓜籽的有福了 每天1小把有很多意想不到的好处

Core Insights - Pumpkin seeds are recognized for their exceptional nutritional value, particularly in protein content, making them a popular snack choice [3][4]. Nutritional Value - Pumpkin seeds, also known as white melon seeds or golden melon seeds, have a protein content of 36%, the highest among common nuts, significantly surpassing sunflower seeds by 1.6 times [3]. - The absorption rate of pumpkin seed protein in the human body ranges from 88% to 97%, with a small serving of about 10 grams providing nearly 4 grams of protein [4]. - They are rich in zinc, with a content of 7.12 grams per 100 grams, which is higher than that of roasted watermelon seeds and sunflower seeds [5]. Health Benefits - Zinc plays a crucial role in the development of the immune system and maintaining normal immune function, as well as supporting appetite and skin health [5]. - Pumpkin seeds contain high levels of potassium (672 mg/100g) and magnesium (376 mg/100g), while being low in sodium (15.8 mg/100g), making them beneficial for blood pressure control [8]. - Regular consumption of pumpkin seeds may help lower "bad cholesterol" levels and improve cardiovascular health due to their polyunsaturated fatty acids [8]. Consumption Recommendations - The Chinese Dietary Guidelines suggest a weekly intake of 50 to 70 grams of nuts, averaging about 10 grams per day, which translates to a small handful of pumpkin seeds [9]. - Pumpkin seeds can be consumed directly or incorporated into various dishes, such as porridge or mixed with flour for making steamed buns [9]. Additional Insights - Pumpkin seed oil is noted for its nutritional benefits, including being a good source of vitamin E and linoleic acid, but its health claims may be exaggerated [10][11]. - The oil is less commonly found in the market and is more expensive compared to other cooking oils, making its cost-effectiveness a consideration for consumers [11].