The Food Coach

Healthy Food Database - Pepitas

Pepitas are the hulled, edible seeds of a pumpkin. They are green, flat seeds approx 5mm long and are particularly popular in Mexico. Pepitas are sold salted, roasted and raw, but nutritionally it's better to buy them raw.
Category: Seed
In Season: all year
To Buy: Buy raw from supermarkets or health food stores. Buy from stores with a quick turnover of produce and always check the use by date. Avoid any with pale, discoloured patches on them. It indicates they are stale.
To Store: Pepitas have a high natural fat content and can go rancid if stored too long or exposed to heat and sunlight. Store in an airtight container in the fridge for up to five months.
Tips & Tricks: Add to salads. Flavour and roast your own and serve immediately. A serve of pepitas is equal to about 1.5 tablespoons.

Nutrition (Per serve):

Weight (grams): 15
Carbohydrates, g: 2.1
Fat (g): 6.8
Monosaturated Fat , g: 1.7
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions.

Contraindications:
Excess accumulation may play a role in development of heart disease.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 362
Protein (g): 3.7
Saturated Fat, g : 1.1
Omega 3's (g): Polyunsaturated fatty acids essential in the diet as the body can't produce naturally. Lowers levels of harmful LDL cholesterol and blood pressure, therefore protects against heart disease. Involved in production of anti-inflammatory prostaglandins.
Zinc: Antioxidant and immune boosting, zinc fights infection and plays a role in wound healing. It is essential for growth and health of reproductive organs, especially the prostate. Needed for healthy hair, skin and nails. Also necessary for bone formation.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available

Cooking:

Cooking Tips: Roast your own pepitas by combining 1/2 teaspoon olive oil over cup raw pepitas and 1/2 tsp of sea salt. Lay the seed mixture out flat on a baking sheet. Place in a preheated 180C oven and roast for 5 - 7 minutes (checking regularly) until fragrant and toasted. Set aside to cool and eat straight away.

Benefits the Following Health Conditions:*

Arthritis
Inflammation
Low Energy
Detoxifying
Immune Deficiencies
Intestinal Worms & Parasites
Prostate Problems

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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