Pumpkin Seeds as a Source of Iron: You Need to Know That

Pumpkin seeds should not be underestimated because they are a great source of iron. Here we explain what else is in the kernels, how best to prepare them and why iron is so important for the human organism.

How much iron is in pumpkin seeds?

Pumpkin seeds are an often underestimated food. Everyone should have a pack of us at home because they contain a lot of iron and other trace elements.

• 100 g of pumpkin seeds contain 3.3 mg of iron. An average adult should consume between 10 and 15 mg of iron per day. Be sure to eat pumpkin seeds with some vitamin C. This helps the body to better absorb the plant-based iron.
• Iron is one of the trace elements and is essential for the human organism. The body cannot produce it itself, so it must be obtained from food.
• Iron is involved in various processes in the body. It is an important part of cellular respiration and oxygen transport. The trace element helps oxygen to bind to the hemoglobin of the red blood cells and to be distributed throughout the body via the bloodstream.
• Iron also plays an important role in the energy supply of the cells, the construction of gene building blocks and thus in DNA synthesis, strengthening the immune system, the correct formation of collagen and the formation of dopamine and serotonin.
• The symptoms of iron deficiency can be varied. Those affected report tiredness, exhaustion, concentration problems, headaches, dizziness, sleep disorders, depressive moods, a higher susceptibility to infections, hair loss, brittle nails and torn corners of the mouth.
• If you suspect that you are suffering from an iron deficiency, you must discuss this with your family doctor . Iron deficiency can only be diagnosed by a professional.

Pumpkin seeds are rich in antioxidants

Thanks to their healthy ingredients, pumpkin seeds are a real superfood. We’ll tell you here what else is in the delicious kernels in addition to the iron.

• Antioxidants: Pumpkin seeds contain vitamin B and are therefore rich in antioxidants. Their job is to protect the body from free radicals. If there are too many free radicals in the body, this can lead to oxidative stress. This stress increases the risk of various diseases.
• Free radicals can be caused by external influences such as UV rays and smog or as a by-product of metabolic processes.
• Vitamin E strengthens the immune system, inhibits inflammatory processes, protects the heart and reduces the risk of heart attacks and strokes. Vitamin E also has an antioxidant effect.
• Roughage: Pumpkin seeds are rich in fibre, because 100 grams contain 9 grams. Roughage stimulates digestion and has a positive effect on the intestinal flora. They are a real insider tip when it comes to constipation.
• A high-fiber diet prevents diseases such as type 2 diabetes, heart attacks, strokes, obesity, high blood pressure and colon cancer. An adult should consume around 30 grams of fiber per day.
• Reduces Cancer Risk: Studies have shown that regular consumption of pumpkin seeds has been shown to reduce the risk of developing breast cancer in women and slows the growth of prostate cancer cells in men .

How to integrate the cores into your everyday life

So that you can easily integrate the pumpkin seeds into your everyday life in the future, we will tell you some delicious recipe ideas.

• Topping: Pumpkin seeds are perfect as a topping for delicious bowls, salads or porridge. Add a handful of the delicious seeds to your daily meals and you’ve easily built an extra portion of iron into your daily routine.
• Roasted: Pumpkin seeds are a great snack between meals. Put 100 grams of pumpkin seeds in a bowl and mix them with a squeeze of lime juice and a little salt. Put the mixture in the oven at 200 degrees until the seeds are golden brown.
• Hummus: How about a delicious hummus? Simply put 200 grams of chickpeas, 100 grams of pumpkin seeds, some salt, pepper, paprika, chili and water in a blender. Once the ingredients have turned into a homogeneous mass, you can fill the humus in a container and keep it in the fridge for 2-3 days.
• Pumpkin seed bread: A delicious pumpkin seed bread is made quickly. To do this, put 600 grams of spelled flour, a packet of dried yeast, 80 grams of sourdough and 180 grams of pumpkin seeds in a bowl and mix the ingredients together. Let the dough rise for about an hour.
• Place the dough carefully in a loaf pan and put it in the oven for one hour at 180 degrees top and bottom heat. The bread is ready when it is golden brown and sounds slightly hollow at the bottom.