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4 Cup Pumpkin Seeds Nutrition

Pumpkin seeds, commonly referred to as "pepitas," are the edible seeds from pumpkins and other types of winter squashes. They are typically roasted or boiled before consumption and have a soft, chewy texture with a delicate flavor that is slightly sweetish. They are a popular snack in many cultures and are also used as an ingredient in various dishes.

Nutritional Content

A single cup of freshly roasted pumpkin seeds provides a nutritious profile that includes:

• Calories: Typically 160-180 kcal per cup depending on the roast level and size of the seeds.
• Total Fat: Around 14-16g per cup, mostly unsaturated fats.
• Saturated Fat: About 2-3g per cup.
• Cholesterol: Absent in fresh seeds, but can be affected by the type of fat used in the processing.
• Sodium: Around 20-30mg per cup.
• Carbohydrates: Around 4-6g per cup, most of which are dietary fiber.
• Dietary Fiber: Between 2.5-3g per serving.
• Sugar: Less than 2g per serving.
• Protein: Around 6-8g per cup.

These nutritious qualities combined, make pumpkin seeds an excellent addition to salads, soups, smoothies, and oatmeal, among other foods.

Health Benefits

Pumpkin seeds are packed with numerous essential vitamins, minerals, and nutrients:

• Phosphorus: Abundant, supports bone and Muscle function.
• Magnesium: Important for regulating blood pressure and muscle contractions.
• Manganese: Support metabolism and immune function
• Iron: Supports oxygen transport and energy production
• Copper: Important for bone formation and immune function.
• Zinc: Participates in DNA synthesis and immune function
• Vitamin C: Boosts the immune system and may aid iron absorption.
• Vitamin B-6: Helps the body process proteins and convert food into energy.

In addition to these key nutrients and benefits, pumpkin seeds are also recognized for their potential anti-cancer, heart health, and digestive health benefits. Regular consumption may even aid in managing conditions such as overactive bladder, benign prostatic hyperplasia (BPH), and restless leg syndrome.

Preparation and Storage

Pumpkin seeds are typically eaten by scooping them out of a larger pumpkin,洗净后食用，也可以在超市购买已加工好的南瓜籽。需要注意的一点是，由于市面上的南瓜籽通常含有较多的钠和防腐剂，所以最好选择无盐的南瓜籽或者自己在家中烘烤。

为确保南瓜籽的营养价值和新鲜度，以下是一些准备和储存技巧：

• 尽量选择未加工的南瓜籽，避免选择加工过的种子。
• 在食用前将南瓜籽浸泡在清水中去除多余的糖衣或肉汁。
• 干燥后的南瓜籽应存储在密封罐中室温保存，避免阳光直射和高温。
• 同样地，未开封的罐装南瓜籽也应在避光、干燥的环境中储存在冰箱里，并定期检查其状态。

综上所述，南瓜籽不仅是一种营养丰富的小吃，还在多种健康食品中发挥着重要作用。然而，由于其高能量密度，建议适量食用，以保持良好的健康和体重管理。