কুমড়োর বিচি/ Pumpkin Seeds
আসলেই নাশতা হিসেবে কুমড়ার বিচি খাওয়ার অভ্যাস গড়ে নিতে পারেন। ১০০ গ্রাম কুমড়ার বিচি থেকে ৫৬০ ক্যালরি পাওয়া যায়, তার মানে ক্ষুধা মেটানোর কাজটা ভালোই পারে এ বস্তু। আর সামান্য এই খাবারে পুষ্টিও গিজগিজ করছে। প্রাকৃতিক পুষ্টি উপাদানের ‘পাওয়ার হাউস’ মিষ্টি কুমড়ার বিচিতে আছে ভিটামিন বি, ম্যাগনেশিয়াম, প্রোটিন ও আয়রনের মতো গুরুত্বপূর্ণ সব খাদ্য উপাদান।
ভারতের ডি কে পাবলিশিং হাউসের একটি বই ‘হিলিং ফুডস’-এ বলা হয়েছে, কুমড়ার বিচি (বীজ) ভিটামিন বি, ম্যাগনেশিয়াম, লোহা ও প্রোটিনের ভালো একটি উৎস। বিচিগুলোতে অপরিহার্য ফ্যাটি অ্যাসিড উচ্চমাত্রায় রয়েছে। এই ফ্যাটি অ্যাসিড রক্তে অস্বাস্থ্যকর কোলেস্টেরলের মাত্রা কমাতে সহায়তা করে।
ওজন কমানো, চুলের বৃদ্ধিসহ কুমড়োর বিচির নানা গুণ জেনে নেওয়া যাক—
১. ‘হৃদ্যন্ত্র’ ভালো রাখতে
কুমড়োর বিচিতে আছে শরীরের জন্য প্রয়োজনীয় চর্বি, ফাইবার এবং বিভিন্ন ধরনের অ্যান্টিঅক্সিডেন্ট। সবই হৃদ্যন্ত্রের জন্য উপকারী। এতে আছে ফ্যাটি অ্যাসিড, যা খারাপ রক্তের কোলেস্টেরল কমায় এবং ভালো কোলেস্টেরল বাড়ায়। ম্যাগনেশিয়ামের উপস্থিতি ও রক্তচাপ নিয়ন্ত্রণে ভূমিকা রাখে।
২. ভালো ঘুম
কুমড়োর বিচিতে আছে সেরোটোনিন। স্নায়ু নিয়ন্ত্রক এই রাসায়নিক বস্তুকে প্রকৃতির ঘুমের বড়ি বলা হয়। ট্রাইপটোফ্যান নামের অ্যামিনো অ্যাসিড শরীরে গিয়ে সেরোটোনিনে রূপান্তরিত হয়, যা ঘুম নিশ্চিত করে। ঘুমানোর আগে মুঠভর্তি কুমড়োর বিচি এনে দেবে পুরো রাত্রির শান্তি।
৩. জ্বালাপোড়ার অনুভূতি কমায়
পেশির জ্বালাপোড়ার অনুভূতি কমানোর ক্ষমতা আছে কুমড়োর বিচির। এ ছাড়া বাতের ব্যথাও কমায় এটি। অস্থিসন্ধির ব্যথা কমাতে এর তেলও ভালো কাজে দেয়।
৪. রোগপ্রতিরোধ ক্ষমতা বাড়ায়
প্রচুর পরিমাণে থাকা অ্যান্টি অক্সিডেন্ট ও ফাইটোকেমিক্যাল শরীরের রোগপ্রতিরোধ ক্ষমতা বাড়ায়। এ ছাড়া ভাইরাসের সংক্রমণের সম্ভাবনা কমিয়ে দেয় এটি।
৫. ভালো রাখে প্রোস্টেট
কুমড়োর বিচিতে আছে জিংক। যা পুরুষের উর্বরতা বাড়ায় ও প্রোস্টেটের সমস্যা প্রতিরোধ করে। এতে আছে ডিএইচইএ (ডাই-হাইড্রো এপি-অ্যান্ড্রোস্টেনেডিয়ন), যা প্রোস্টেট ক্যানসারের ঝুঁকি কমায়।
৬. ডায়াবেটিসেও উপকারী
শরীরে নিয়মিত ইনসুলিন সরবরাহ করে এবং ক্ষতিকর অক্সিডেটিভ চাপ কমায়। এ ছাড়া হজমে সাহায্য করে এমন প্রোটিনও সরবরাহ করে কুমড়োর বিচি, ফলে রক্তে চিনির পরিমাণ নিয়ন্ত্রণে থাকে।
৭. ওজন কমাতে সাহায্য করে
ওজন কমাতেও সাহায্য করে কুমড়োর বিচি! ছোট্ট এই খাবারেই পেট পূর্ণ থাকে অনেকক্ষণ। আর আশজাতীয় খাবার বলে হজমেও সময় লাগে। ফলে ক্ষুধা পায় না, শুধু শুধু বাড়তি খাবার শরীরে ঢোকার সুযোগ পায় না।
৮. দীর্ঘ চুলের নিশ্চয়তা
এতে আছে কিউকুরবিটিন, এমন এক অ্যামিনো অ্যাসিড যা চুলের বৃদ্ধিতে ভূমিকা রাখে। এ ছাড়া ভিটামিন সিও আছে কুমড়োর বিচিতে, যা চুলের বৃদ্ধি বাড়ায়।
কীভাবে খাবেন কুমড়োর বিচি
১. কাঁচা খেতে পারেন কিংবা একটু টেলে নিয়েও খাওয়া যায়।
২. কুমড়োর বিচি দিয়ে কেক, স্যুপ ও সালাদ বানিয়েও খেয়ে নিতে পারেন। তথ্যসূত্র: এনডিটিভি
Pumpkin Seeds
Pumpkin seeds may be small, but they're packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Because of this, pumpkin seeds have been associated with several health benefits.
These include improved heart health, prostate health and protection against certain cancers.
What's more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by science.
1. Full of Valuable Nutrients
Pumpkin seeds are also known as "pepita" — a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.
These shell-free seeds are green, flat and oval.
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
In addition, a 1-ounce (28-gram) serving contains:
Fiber: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams (6 of which are omega-6s)
Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits.
2. High in Antioxidants
Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, 6Trusted Source).
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.
It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects.
3. Linked to a Reduced Risk of Certain Cancers
Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers.
A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women.
Others studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer.
Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells.
4. Improve Prostate and Bladder Health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
Several studies in humans found that eating these seeds reduced symptoms associated with BPH.
In a one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life.
Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.
One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function.
5. Very High in Magnesium
Pumpkin seeds are one of the best natural sources of magnesium — a mineral that is often lacking in the diets of many Western populations.
In the US, around 79% of adults have a magnesium intake below the recommended daily amount.
Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:
Controlling blood pressure.
Reducing heart disease risk.
Forming and maintaining healthy bones (19Trusted Source).
Regulating blood sugar levels.
6. May Improve Heart Health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids — all of which may help keep your heart healthy.
Animal studies have also shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels — two important risk factors for heart disease.
A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure (the bottom number of a reading) by 7% and increased "good" HDL cholesterol levels by 16% .
Other studies suggest that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health (26Trusted Source).
Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries.
7. Can Lower Blood Sugar Levels
Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar.
This is especially important for people with diabetes, who may struggle to control their blood sugar levels.
Several studies have found that supplementing with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.
The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
An observational study in over 127,000 people found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.
More research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.
8. High in Fiber
Pumpkin seeds are a great source of dietary fiber — shelled seeds provide 1.1 grams of fiber in a single 1-oz (28-gram) serving (30).
A diet high in fiber can promote good digestive health.
In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity.
9. May Improve Sperm Quality
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men.
Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.
Evidence from one study in mice suggests they may also protect human sperm from damage caused by chemotherapy and autoimmune diseases.
Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.
Together, all these factors may benefit fertility levels and reproductive function, especially in men.
10. May Help Improve Sleep
If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They're a natural source of tryptophan, an amino acid that can help promote sleep.
Consuming around 1 gram of tryptophan daily is thought to improve sleep.
However, you would need to eat around 7 ounces (200 grams) of pumpkin seeds to achieve the needed amount of tryptophan.
The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.
In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep.
Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels.
11. Easy to Add to Your Diet
If you want to experience the benefits of pumpkin seeds, they're easy to incorporate into your diet.
In many countries, they're a popular snack that can be eaten either raw or roasted, salted or unsalted.
Besides eating them on their own, you can add them to smoothies, Greek yogurt and fruit.
You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.
However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.
If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce their phytic acid content. Roasting them may help as well.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Because of this, pumpkin seeds have been associated with several health benefits.
These include improved heart health, prostate health and protection against certain cancers.
What's more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by science.
1. Full of Valuable Nutrients
Pumpkin seeds are also known as "pepita" — a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.
These shell-free seeds are green, flat and oval.
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
In addition, a 1-ounce (28-gram) serving contains:
Fiber: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams (6 of which are omega-6s)
Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits.
2. High in Antioxidants
Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, 6Trusted Source).
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.
It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects.
3. Linked to a Reduced Risk of Certain Cancers
Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers.
A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women.
Others studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer.
Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells.
4. Improve Prostate and Bladder Health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
Several studies in humans found that eating these seeds reduced symptoms associated with BPH.
In a one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life.
Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.
One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function.
5. Very High in Magnesium
Pumpkin seeds are one of the best natural sources of magnesium — a mineral that is often lacking in the diets of many Western populations.
In the US, around 79% of adults have a magnesium intake below the recommended daily amount.
Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:
Controlling blood pressure.
Reducing heart disease risk.
Forming and maintaining healthy bones (19Trusted Source).
Regulating blood sugar levels.
6. May Improve Heart Health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids — all of which may help keep your heart healthy.
Animal studies have also shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels — two important risk factors for heart disease.
A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure (the bottom number of a reading) by 7% and increased "good" HDL cholesterol levels by 16% .
Other studies suggest that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health (26Trusted Source).
Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries.
7. Can Lower Blood Sugar Levels
Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar.
This is especially important for people with diabetes, who may struggle to control their blood sugar levels.
Several studies have found that supplementing with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.
The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
An observational study in over 127,000 people found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.
More research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.
8. High in Fiber
Pumpkin seeds are a great source of dietary fiber — shelled seeds provide 1.1 grams of fiber in a single 1-oz (28-gram) serving (30).
A diet high in fiber can promote good digestive health.
In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity.
9. May Improve Sperm Quality
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men.
Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.
Evidence from one study in mice suggests they may also protect human sperm from damage caused by chemotherapy and autoimmune diseases.
Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.
Together, all these factors may benefit fertility levels and reproductive function, especially in men.
10. May Help Improve Sleep
If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They're a natural source of tryptophan, an amino acid that can help promote sleep.
Consuming around 1 gram of tryptophan daily is thought to improve sleep.
However, you would need to eat around 7 ounces (200 grams) of pumpkin seeds to achieve the needed amount of tryptophan.
The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.
In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep.
Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels.
11. Easy to Add to Your Diet
If you want to experience the benefits of pumpkin seeds, they're easy to incorporate into your diet.
In many countries, they're a popular snack that can be eaten either raw or roasted, salted or unsalted.
Besides eating them on their own, you can add them to smoothies, Greek yogurt and fruit.
You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.
However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.
If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce their phytic acid content. Roasting them may help as well.
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