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The seeds, indeed, are concentrated sources of many health-benefiting vitamins, minerals, antioxidants, and essential amino acids such as tryptophan, and glutamate. Raw kernels can be enjoyed as healthy snacks. Whole seeds can equally be enjoyable when roasted. Also, the kernels can be salted or sweetened. Just like other nuts and seeds, they can also be used in granolas, biscuits, bread, cookies, casseroles or baked goods. The seeds also used in salads especially sprinkled over fruit/vegetable salads. You may add them to desserts, particularly sundaes and other confectionaries. The seeds are frequently added to enrich in meat, poultry, rice, and vegetable dishes. Crunchy, delicious pumpkin seeds are high in calories. Their high calorific value mainly comes from protein and fats. Pumpkin Seeds contain Oleic acid that helps lower bad LDL-cholesterol and increases good HDL-cholesterol in the blood. Pumpkin seeds carry good-quality protein Also, the seeds are an excellent source of amino acid tryptophan and glutamate. Glutamate is essential for the synthesis of gamma-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions. Pumpkin seeds are a very good source of antioxidant vitamin-E. Pumpkin kernels are also an excellent source of the B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. Furthermore, its seeds contain good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Consumption of pumpkin kernels help develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
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