Nearly one in five people are affected by constipation chronic in France, a benign transit disorder but unpleasant on a daily basis. Diet is not the only cause, but it is largely involved in the proper functioning of our digestive system. THE oilseeds – squash, sesame, chia, flax, sunflower – present many nutritional benefits and fully participate in our digestive health. Pumpkin seeds are therefore useful… but are not the most effective seeds for their laxative effect !
What are the benefits of pumpkin seeds?
Long relegated to the rank of simple topping for salad or soup, pumpkin seeds actually accumulate several interesting nutritional benefits. The main thing? Their richness in minerals, and particularly in magnesiuma mineral whose deficiency is common in our Western countries. “They are part of most concentrated oilseeds in this essential nutrient, involved in muscular and nervous functioning, energy production and even the reduction of fatigue », underlines Raphaël Gruman, dietitian nutritionist.
THE pumpkin seeds also provide zinc – valuable for the immune system, healing and skin health and hair – and vegetable iron. “Certainly, this so-called “non-heme” iron is less well absorbed than that of animal origin, but it can help meet the needsparticularly among vegetarians or vegans,” specifies the dietitian.
Another advantage for the latter: their wealth in vegetable proteins. Pumpkin seeds contain about 25-30%, making them a filling and healthy snack.maintenance of muscle massparticularly among people on calorie restriction, seniors or those who have removed meat from their diet.
They also contain good fats“mainly omega-6 and omega-9, as well as phytosterols, compounds associated with a beneficial on cholesterol and the cardiovascular health », continues our expert.
Bonus asset: they are beneficial to the sleep quality and mood. Pumpkin seeds actually contain tryptophanan amino acid precursor of serotonin, then of melatoninthe hormone involved in falling asleep. Without making them a miracle cure for insomnia, they therefore provide nutrients which participate in the physiological mechanisms of sleep and relaxation.
Finally, they contain different antioxidantssuch as vitamin E, polyphenols or certain carotenoids, which help protect cells against oxidative stress.
Their great interest ultimately lies less in an isolated spectacular benefit than in their overall nutritional density: in small quantities, they concentrate proteins, good lipids, fibers and essential micronutrients.
Are pumpkin seeds effective against constipation?
Rich in fermentable fiberspolyphenols and fats, pumpkin seeds tick all the food boxes useful to facilitate intestinal transit. “They have both a mechanical action, since their fibers help to improve the consistency and volume of stools, and a prebiotic action, linked to their fibers and their fatty acids, which nourish the beneficial bacteria of our intestinal microbiota,” explains Raphaël Gruman.
We know today, a healthy and diverse microbiota is a pillar of effective digestion and regular transit. But are pumpkin seeds more beneficial than other seeds in this regard? No, our expert decides.
Do pumpkin seeds make you gain weight?
Rich in fat and calories, oilseeds – like nuts – are often accused of promoting weight gain. “Not only are seeds not recommended for weight loss, but I even tend to eat them advise my patients on diets », says the nutritionist.
Their rich in fiber and protein promotes feeling of fullnessand their high micronutrient content is interesting for people with calorie restrictions, who sometimes struggle to meet their needs.
“Moreover, the seeds are rarely consumed in unreasonable quantities since they are always added to dishes or preparations. It is therefore difficult to consume them in excess,” adds Raphaël Gruman.
Is it good to eat pumpkin seeds every day and how much can you eat?
You will have understood, pumpkin seeds – like all oilseeds – are foods very healthywhich are also highlighted in the Mediterranean diet.
We can thus mix in a large jar pumpkin, flax, chia, sesame and sunflower, and consume them at a rate of one to three tablespoons per day.
Are there any dangers or contraindications to pumpkin seeds?
Although very healthy, pumpkin seeds are not completely devoid of precautions, or even contraindications.
The main one concerns their rich in fiberwho can cause problems in some people with fragile intestines. “Consumed in large quantities, especially when you are not used to eating foods rich in fiber, they can cause bloating, digestive disorders even mild diarrhea,” emphasizes Raphaël Gruman.
Another important point: the allergic risk. It remains much rarer than for peanuts or certain tree nuts, but allergies to pumpkin seeds do exist. They can cause skin, digestive or even respiratory reactions in sensitive people.
It is also necessary be wary of very salty industrial versions. Some roasted pumpkin seeds sold as an appetizer contain significant amounts of sodium, which can be problematic if you have high blood pressure or a low-salt diet. Better favor plain or lightly salted seeds.
Contrary to old recommendations, oilseeds such as pumpkin seeds are no longer systematically recommended in cases of diverticulosis. Recent studies have not shown that they increase the risk of diverticulitis. On the other hand, during an acute inflammatory attack, they may be less well tolerated and are often limited temporarily, like all foods rich in fiber.
Butternut, squash, squash, pumpkin: do all squashes have edible seeds?
Yes, almost all the squash of the family of cucurbits have edible seedswhether it is the butternutpumpkin, pumpkin or pumpkin. They can generally be eaten once cleaned and then dried or grilled. In practice, however, certain varieties produce seeds that are more pleasant to eat than others.
- THE pumpkin seeds and pumpkin are most often consumed : they are quite large, easy to collect and have a mild flavor once roasted.
- Those of the butternut are also edible, but often a little smaller and fibrous.
- As for the pumpkin, it produces finer seeds, which remain perfectly edible although less fleshy.
On the other hand, It is better to avoid consuming non-food decorative squash seedsnotably certain colocynths, which may contain irritating or even toxic bitter substances. The rule is simple: if the squash is edible, its seeds generally are too.
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