Pumpkin seeds
PUMPKIN SEEDS (“WHITE SEEDS”)
Pumpkin seeds (“white seeds”) are characterized by a high content of certain vitamins (especially gamma-tocopherol), minerals (one of the best sources of zinc), proteins (in particular, essential amino acids: valine, isoleucine, tryptophan, and phenylalanine; non-essential amino acids: arginine and glycine), unsaturated fatty acids (especially polyunsaturated omega-6 fatty acids, namely linoleic acid), and phytosterols.
Due to their high zinc content, pumpkin seeds are often considered a male product (they increase testosterone levels and potency), but at the same time, pumpkin seeds contain a lot of phytosterols with antiandrogenic activity, which allows them to be considered a female product (they lower testosterone levels and inhibit prostate growth in men, so they are effective in cases of hypertrophy, hyperplasia, and/or prostate adenoma).
So what prevails here? Obviously, zinc, since phytosterols, being fat-soluble compounds, are not completely absorbed by the human body when pumpkin seeds are consumed in the usual way (i.e., by shelling them with or without prior roasting). However, zinc, when it enters the human body in the form of biologically available salts—citrate, gluconate, and complexes with amino acids, in particular methionine—is absorbed much better, although there is also an obstacle to this: pumpkin seeds contain a small amount of phytate (inositol-6-phosphate), a compound that binds amino acids and zinc and interferes with its absorption.
So pumpkin seeds are, rather, a male product that increases testosterone levels in the body.
As for the antiandrogenic effect of phytosterols contained in pumpkin seeds, for its pronounced manifestation, oil extracts of seeds should be used, which are mainly used in preparations and dietary supplements used to treat hypertrophy, hyperplasia, and prostate adenoma.
The vitamin composition of pumpkin seeds is dominated by gamma-tocopherol (234.0% of the daily requirement in 100 g). Pumpkin seeds also contain a significant amount of nicotinic acid (vitamin PP) (24.9%), vitamin B1 (thiamine) (15.9%), pantothenic acid (15.0%), biotin (14.6%), vitamin B9 (folic acid) (14.5%),alpha-tocopherol (14.5%), and choline (12.6%).
The mineral composition is based on: vanadium (425.0%), manganese (227.0%), phosphorus (150.4%), copper (142.0%), magnesium (140.9%), zinc (115.3%), silicon (83.3%), cobalt (83.0%), chromium (80.0%), iron (79.4%), boron (78.6%), potassium (32.4%), rubidium (26.0%), zirconium (22.4%), sulfur (15.3%), molybdenum (14.3%), selenium (11.5%), iodine (10.0%).
And here we emphasize once again that pumpkin seeds are one of the best sources of zinc, second only to oysters in terms of zinc content (the zinc content in 100 g of oysters is 16,620 mcg, which is 135.0% of the daily human requirement). It is known that zinc in men is involved in the synthesis of testosterone and the functioning of the gonads, is an inhibitor of the enzyme aromatase (an enzyme of the adrenal glands, thanks to which male sex testosterone is converted into female sex hormone estrogen), which is why there is a direct link between zinc levels in the body and potency, so pumpkin seeds are traditionally considered a male food.
Pumpkin seeds contain proteins (34.2%), which include essential and non-essential amino acids (50.8% and 34.7% of the daily requirement per 100 g, respectively). The essential amino acids are predominantly valine (71.0%), isoleucine (63.6%), tryptophan (50.6%), and phenylalanine (49.2%); the non-essential amino acids are arginine (76.9%) and glycine (51.9%).
Pumpkin seeds are also notable for their content of unsaturated fatty acids (88.5%), especially polyunsaturated omega-6 fatty acids (208.5%, the main part of which is linoleic acid). Pumpkin seeds also have a high content of monounsaturated omega-9 fatty acid – oleic acid: 100 g contains 14.144-16.130 g. It is known that oleic acid promotes the dissolution of cholesterol plaques in blood vessels and thus prevents the development of atherosclerosis. Therefore, pumpkin seeds are a good remedy for the prevention of atherosclerosis.
As mentioned above, pumpkin seeds are characterized by an extremely high content of phytosterols (950.9% of the daily norm in 100 g), the main part of which consists of three phytosterols: delta-7,22,25-stigmastadienol (274.5%), delta-7,25-stigmastadienol (192.7%), and spinasterol (203.6%). The specific antiandrogenic effect of these phytosterols allows pumpkin seeds to be considered a product for women, but they are also effective in treating benign prostatic hyperplasia in men.
Pumpkin seed phytosterols have been found to be effective in the treatment of benign prostatic hyperplasia in men, primarily due to their stereochemical similarity to testosterone. According to clinical studies, the beneficial effect of pumpkin seeds on benign prostatic hyperplasia is associated with delta-7-phytosterols and spinasterol. It is believed that delta-7-phytosterols and spinasterol prevent the binding of dihydrotestosterone (the active form of testosterone) binding to specific receptors in prostate tissue or by inhibiting 5-alpha-reductase (an enzyme that catalyzes the conversion of testosterone to dihydrotestosterone) and activating aromatase (see above).
Thus, lipophilic delta-7-phytosterols, as well as spinasterol, inhibit prostate growth; the diuretic effect of phytosterol glycosides has also been described in the literature. However, it should be noted that lipophilic delta-7-sterols are poorly absorbed by the body, so oil extracts from pumpkin seeds must be used to achieve a pronounced effect in cases of hypertrophy, hyperplasia, and prostate adenoma.
Pumpkin seeds contain fiber (24.0%), starch (1.47 g per 100 g), and sucrose (1.13 g).
The total purine base content in 100 g is 29.3% of the daily norm, which must be taken into account by patients with gout.
Calories per 100 g: 559.0 kcal
Water per 100 g: 5.23 g
Ash per 100 g: 4.78 g
Water per 100 g: 5.23 g
Ash per 100 g: 4.78 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Vitamin B1 (thiamine) | 0.27 | 15.9 |  |
| Vitamin B2 (riboflavin) | 0.15 | 7.5 |  |
| Vitamin B5 (pantothenic acid) | 0.75 | 15 | |
| Vitamin B6 (pyridoxine) | 0.14 | 7 | |
| Vitamin B9 (folic acid) | 58.0 | 14.5 | |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 1.9 | 2.7 |  |
| Vitamin E (alpha-tocopherol) | 2.18 | 14.5 | |
| Beta-tocopherol | 0.03 | 0 | |
| Gamma-tocopherol | 35.1 | 234 |   |
| Delta-tocopherol | 0.4 | 2.9 | |
| Vitamin D (ergocalciferol) | 0.0 | 0 | |
| Vitamin PP (nicotinic acid) | 4.9 | 24.9 | |
| Vitamin K (phylloquinone) | 7.3 | 6.1 | |
| Biotin | 4.57-10.0 | 14.6 | |
| Beta-carotene | 9.0 | 0 | |
| Alpha-carotene | 1.0 | 0.02 | |
| Lutein + zeaxanthin | 74.0 | 1.2 | |
| Beta-cryptoxanthin | 1.0 | 0.02 | |
| Lycopene | 0.0 | 0 | |
| Choline | 63.0 | 12.6 | |
| Methylmethionine sulfonium (vitamin U) | 0 | 0 | |
| Betaine trimethylglycine | 1.4 | 0 | |
* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 807.0-814.0 mg | 32.4 | |
| Calcium | 43.0-46.0 mg | 4 | |
| Silicon | 25.0 mg | 83.3 |  |
| Magnesium | 535.0-592.0 mg | 140.9 |  |
| Sodium | 7.0-18.0 mg | 1.9 | |
| Sulfur | 146.0-160.0 mg | 15.3 | |
| Phosphorus | 1174.0-1233.0 mg | 150.4 |  |
| Chlorine | 80.0-94.8 mg | 3.8 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 300.0 mcg | 0.8 | |
| Boron | 55.0 | 78.6 | |
| Vanadium | 170.0 | 425.0 | |
| Iron | 8.82-15.0 mg | 79.4 | |
| Iodine | 12.0-18.0 μg | 10 | |
| Cobalt | 8.3 | 83 | |
| Lithium | 6.0 | 6.0 | |
| Manganese | 4540.0 | 227 | |
| Copper | 1340.0-1500.0 μg | 142 | |
| Molybdenum | 10.0 | 14.3 | |
| Arsenic | 0.3 | 2.5 | |
| Nickel | 8.8 | 5.9 | |
| Tin | 9.8 | 0.5 | |
| Rubidium | 26.0 | 26.0 | |
| Lead | 0.3 | 3.0 | |
| Selenium | 5.6-9.4 μg | 11.5 | |
| Silver | 0.07 | 1 | |
| Strontium | 12.5 | 1.6 | |
| Thallium | 0.025 | 1.3 | |
| Titanium | 20.0 | 2.4 | |
| Fluorine | 90.0 | 2.3 | |
| Chromium | 40.0 | 80.0 | |
| Zinc | 7460.0-20200.0 μg | 115.3 | |
| Zirconium | 11.2 | 22.4 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | visually | ||
| Total protein content | 24.50-30.23 g | 34.2 | |
| Essential amino acid content | 9.951-12.195 g | 50.8 | |
| Content of replaceable amino acids | 17.247-22.240 g | 34.7 | |
Essential amino acids
| Name of acid | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Valine | 1.580-1.972 g | 71 |  |
| Histidine | 0.681-0.780 g | 34.8 | |
| Isoleucine | 1.264-1.280 g | 63.6 |  |
| Leucine | 2.079-2.420 g | 48.9 | |
| Lysine | 1.240-1.833 g | 37.5 | |
| Methionine | 0.551-0.600 g | 31.9 | |
| Threonine | 0.903-1.000 g | 39.6 | |
| Tryptophan | 0.431-0.580 g | 50.6 | |
| Phenylalanine | 1.222-1.730 g | 49.2 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 1.158-1.490 g | 20.1 | |
| Arginine | 4.033-5.350 g | 76.9 | |
| Aspartic acid | 2.477-2.960 g | 22.3 | |
| Glycine | 1.796-1.840 g | 51.9 | |
| Glutamic acid | 4.315-6.190 g | 38.6 | |
| Proline | 1.000-1.320 g | 25.8 | |
| Serine | 1.148-1.670 g | 17 | |
| Tyrosine | 1.019-1.090 g | 35.2 | |
| Cystine | 0.301-0.330 g | 17.5 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 49.05 | 49 | |
| Unsaturated fatty acid content | 35.227-37.330 g | 88.5 |  |
| Omega-3 unsaturated fatty acid content | 0.120-0.181 g | 15.1 | |
| Omega-6 unsaturated fatty acid content | 20.843-20.850 g | 208.5 | |
| Saturated fatty acid content | 8.593-8.945 g | 35.1 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0.050-0.099 g |
| Heptadecamonoenoic C 17:1 (omega-9) | 0 |
| Oleic C 18:1 (omega-9) | 14.144-16.130 g |
| Linoleic C 18:2 (omega-6) | 20.703-20.710 g |
| Linolenic C 18:3 (omega-3) | 0.120-0.181 g |
| Stearidonic C 18:4 (omega-3) | 0 |
| Gadoleic C 20:1 (omega-11) | 0.06 |
| Eicosadienoic C 20:2 (omega-6) | 0 |
| Eicosatrienoic C 20:3 (omega-3) | 0 |
| Arachidonic C 20:4 (omega-6) | 0.13 |
| Eicosapentaenoic C 20:5 (omega-3) | 0 |
| Erucic acid C 22:1 (omega-9) | 0 |
| Arachidonic acid C 22:4 (omega-6) | 0.0 |
| Clupanoidon C 22:5 (omega-3) | 0 |
| Docosahexaenoic C 22:6 (omega-3) | 0 |
| Nervonova C 24:1 (omega-9) | 0.0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Caprylic 8:0 | 0 |
| Capric 10:0 | 0 |
| Lauric C 12:0 | 0.010-0.044 g |
| Myristic acid C 14:0 | 0.052-0.060 g |
| Pentadecanoic 15:0 | 0.010 g |
| Palmitic acid C 16:0 | 5.360-5.611 g |
| Margaric C 17:0 | 0.04 |
| Stearic C 18:0 | 2.811-2.870 g |
| Arachidic C 20:0 | 0.210 g |
| Behenic C 22:0 | 0.060 g |
| Lignoceric acid C 24:0 | 0.040 |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total phytosterols | 523.0 mg | 950.9 | |
| Campesterol | 19.0 mg | 34.5 | |
| Beta-sitosterol | 2.6 | 6.5 | |
| Stigmasterol | 6.8 | 19 | |
| Spinasterol | 112.0 mg | 203.6 | |
| Delta-7-avenasterol | 72 | 130.9 | |
| Delta-7-stigmasterol | 20 | 36.4 | |
| Delta-7,25-stigmastadienol | 106.0 | 192.7 | |
| Delta-7,22,25-stigmastratrienol | 151.0 | 274.5 | |
| Cholesterol | 0 | 0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total carbohydrate content | 10.71 g | 3.1 | |
| Mono- and disaccharides | 1.4 | 2.8 | |
| Glucose | 0.1 | 1.3 | |
| Fructose | 0.15 | 0.4 | |
| Galactose | 0 | 0 | |
| Sucrose | 1.1 | – | – |
| Lactose | 0 | 0 | |
| Starch | 1.47 | – | – |
| Maltose | 0 | – | – |
| Fiber | 6.0 | 24.0 | |
| Pectin | 0 | 6.0 | |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in figures | Visually | ||
| Purine content | 37.0 | 29.3 | |
Units of measurement:
Piece (weight of one seed): 0.17-0.25 g
Teaspoon: 300.0 g
Glass: 250.0 g
Teaspoon: 10.0 g
Tablespoon: 27.0 g