目次:
- なぜカボチャの種を食べる必要がありますか?
- カボチャの種はあなたの健康にどのように役立ちますか?
- 1.抗がん作用を有する可能性があります
- 2.肌に栄養を与えて修復することができます
- 3.心血管疾患を予防する可能性があります
- 4.前立腺の健康を改善する可能性があります
- 5. May Treat Urinary Tract Infections (UTIs)
- 6. May Promote Hair Growth
- 7. May Help Manage Diabetes
- 8. May Lower Cholesterol And Risk Of Obesity
- 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のソース
感謝祭の食事の後に種を捨てないでください。彼らを助けろ
カボチャの種、またはペピータは、栄養のミニリザーバーです。それらは不飽和脂肪酸、リン、カリウム、亜鉛、必須アミノ酸、およびフェノール化合物を含んでいます。これらの種子を間食すると、糖尿病、心臓病、筋肉/骨の痛み、脱毛、ニキビの管理に役立つ場合があります。
次のセクションでは、これらの種子の治療的でおいしい側面を探ります。下へスクロール!
なぜカボチャの種を食べる必要がありますか?
カボチャの種( Cucurbita pepo L.)は、脂肪とタンパク質の自然保護区です。油分(50%)も豊富です。パルミチン酸(≤15%)、ステアリン酸(≤8%)、オレイン酸(≤47%)、およびリノール酸(≤61%)がオイルを構成します(1)。
したがって、カボチャの種子は、ヒマワリ、大豆、ベニバナ、スイカの種子とともに、栄養価の高い油糧種子のカテゴリーに分類されます(1)。
カボチャの種は、豊富な栄養源として人気が高まっています。さまざまなナッツ、種子、ドライフルーツを混ぜたスナックとして販売されています。
カボチャの種に含まれる高レベルのオレイン酸とリノール酸は、心臓病のリスクを減らす可能性があります。それらはカリウム、マグネシウム、亜鉛、マンガン、銅のようなかなりの量のミネラルを持っています(1)、(2)。
さらに、これらの種子には、植物化学物質の形でかなりの量の抗酸化物質が含まれています(1)、(2)。
研究は、これらの要素が胃癌、乳癌、肺癌、および結腸直腸癌と闘う可能性があることを証明しています(1)。
次のセクションに進んで、カボチャの種があなたの体にどのような影響を与えるかを知ってください。また、これらの利点に適した科学的証拠を見つけることができます。
カボチャの種はあなたの健康にどのように役立ちますか?
カボチャの種には、抗酸化作用、抗炎症作用、抗菌作用、抗関節炎作用、および抗糖尿病作用があります。広範な研究はまた、これらの種子の消費を癌とUTIのリスクを下げるために関連付けました。
1.抗がん作用を有する可能性があります
民間療法は、何世紀にもわたって腎臓、膀胱、および前立腺の障害を治療するためにカボチャの種の抽出物を使用していました。ククルビチンのような活性分子は、癌細胞の急速な成長を阻害します(3)。
実験的研究では、前立腺、乳がん、および結腸がん細胞の成長阻害の約40〜50%が示されました。これは、カボチャの種にエストロゲン様分子(植物エストロゲン)が存在することが原因である可能性があります(3)。
リグナンやフラボンなどの化合物は、主に乳がんや前立腺がんの予防/管理に関与する遺伝子の発現を変化させます。
2.肌に栄養を与えて修復することができます
カボチャの種とその油は、優れたスキンケア剤です。カロテノイドと呼ばれる明るいオレンジ色の色素生成分子には、老化防止効果があります。それらは、皮膚の早期老化を引き起こすフリーラジカルを除去します(4)。
種子中のビタミンAとCはコラーゲンの生成を促進します。コラーゲンは傷の治癒を助け、肌を若くしわのない状態に保ちます。このオイルにはオメガ3脂肪酸とβ-カロテンが含まれています。これらの成分は強力な抗炎症剤です(4)、(5)、(6)。
パンプキンシードオイルを外用剤として使用すると、ニキビ、水疱、皮膚の慢性炎症を治療できます。また、スクラブ、ローションとして使用したり、マッサージしたりすると、細菌や真菌の感染を防ぎます(4)。
3.心血管疾患を予防する可能性があります
いくつかの動物実験は、心臓の健康に対するカボチャの種の補給のプラスの効果を示しています。高脂肪食の被験者は、総コレステロール値の有意な低下を示しました(7)。
種子はまた、被験者のLDL(悪玉コレステロール)のレベルを約79%低下させる可能性があります。研究はまた、一酸化窒素のような炎症マーカーのレベルの低下を報告しています(7)。
カボチャの種を食事に加えると、コレステロールの蓄積と血管の硬化を防ぐことができます。これにより、冠状動脈疾患、脳卒中などのさまざまな心臓の問題を防ぎます。(7)
4.前立腺の健康を改善する可能性があります
カボチャの種は、前立腺に顕著な保護効果をもたらします。前立腺は亜鉛のようなミネラルを蓄えていると言われています。これらのミネラルは、テストステロンの不均衡によって引き起こされる前立腺肥大(過形成)のような問題を防ぎます(8)、(9)。
As they contain useful amounts of zinc, these seeds and oil have shown to inhibit prostate enlargement. Lab trials suggest that oil-free pumpkin seeds may help manage benign prostatic hyperplasia (9), (10).
By managing hyperplasia, the male subjects would have less urine retention. This would lessen the risk of urinary tract infections (10).
5. May Treat Urinary Tract Infections (UTIs)
The pumpkin seed oil has been useful to treat urinary disorders, especially in men. It does so by inhibiting issues like prostate enlargement. Clinical trials have proved that this oil is well-tolerated (11).
Large doses of about 500-1000 mg/day did not trigger undesirable effects. In fact, when subjects with overactive bladder were given this dose for 6 and 12 weeks, their urinary function significantly improved (11).
6. May Promote Hair Growth
These seeds contain good amounts of omega-3 fatty acids. Along with other micronutrients, these fatty acids aid in improving the texture of dry and brittle hair. Zinc is another factor that boosts the production of hair proteins. Pumpkin seeds contain zinc in abundance (12).
Twenty four weeks of treatment with pumpkin seed oil increased hair growth by about 40% in men with baldness. This could happen because the seeds have active molecules called phytosterols. They inhibit the enzymes (proteins) that breakdown hair protein and cause hair fall (13), (14).
7. May Help Manage Diabetes
Pumpkin seeds exhibit active antidiabetic effects. They possess phytochemicals, such as flavonoids and saponins, that effectively control blood glucose levels. These molecules prevent the inflammation of insulin-producing pancreatic cells (14), (15).
Animal studies show that a diet rich in flax and pumpkin seeds enhances the antioxidant enzyme activity. In subjects with diabetes, these enzymes rapidly scavenge the free radicals and thus lessen the impact on the kidneys and pancreas (16).
Not just the seeds, pumpkin leaves and pulp have also been identified to possess antidiabetic properties. The fruit contains complex carbohydrates like pectin, which may help regulate your sugar levels (17).
Trivia
- Pumpkin seeds have high levels of magnesium. Eating them or using the oil may relieve muscle cramps, bone pain, arthritis, and inflammation. This mineral also boosts memory and cognition (18).
- Along with magnesium, pumpkin seeds are also rich in an amino acid called tryptophan. Tryptophan relieves anxiety and promotes sleep. This happens because it triggers the release of a ‘feel-good’ neurotransmitter, serotonin (19).
- These seeds contain high levels of phosphorus. Phosphorus can eliminate the insoluble compounds in food or those accumulated in your body, like calcium oxalate. Thus, consuming pumpkin seeds may help in lowering the risk of bladder stones.
8. May Lower Cholesterol And Risk Of Obesity
High/abnormal lipid levels are linked to cardiovascular diseases, obesity, and even death. Eating foods that control the metabolism, accumulation, and excretion of lipids, like cholesterol, is the easiest way to avoid such disorders.
Pumpkin seeds are rich sources of good fats, fiber, and antioxidants. Along with other plant seeds like flax and purslane, pumpkin seeds can prevent body weight gain and cholesterol accumulation in the liver (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.
カボチャの種があなたに与えるクランチとケアをお楽しみください!
20のソース
Stylecrazeには厳格な調達ガイドラインがあり、査読済みの研究、学術研究機関、および医師会に依存しています。3次参照の使用は避けます。編集ポリシーを読むことで、コンテンツが正確で最新であることを保証する方法について詳しく知ることができます。- フロリダ大学農学部食品農業科学研究所、EDIS、IFASエクステンション、35カボチャアクセッションのカボチャ種子の健康上の利点と栄養プロファイル。
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/