When the topic of magnesium and its dietary sources arises, dietitians and nutritionists often give a singular recommendation: consume seeds. It’s worth recalling that magnesium is crucial for optimal cardiovascular and nervous system function, promotes relaxation, contributes to restful sleep, and bolsters the immune system. This advice applies to both pumpkin and sunflower seeds. However, roasted seeds are more commonly found in stores, while raw varieties are less frequently available.
So, which are the better option? Nutritionist Olga Yablokova shared with aif.ru which seeds retain more magnesium and other beneficial compounds like zinc, vitamin E, and healthy fats.
Raw sunflower and pumpkin seeds are veritable powerhouses of magnesium. One hundred grams of raw pumpkin seeds contain approximately 535 mg of magnesium (exceeding 130% of the daily requirement), while sunflower seeds offer 325 mg. This positions them as an excellent source of the mineral. Furthermore, the fats in raw seeds are predominantly unsaturated omega-6 and omega-9, which are beneficial for health.
During the heating process, roasted seeds lose a portion of their magnesium content, with up to 30% of the mineral being diminished. The exact amount can vary depending on the temperature and duration of roasting. The beneficial fats also become oxidized, significantly reducing the product’s health benefits and, in some instances, rendering it detrimental.
We most often consume pumpkin in baked, stewed, or boiled forms.
Drawbacks of Roasted Seeds
Roasted seeds should be entirely avoided for several reasons.
Firstly, fat oxidation. When exposed to temperatures exceeding 180 degrees Celsius, vegetable fats transform into trans isomers. Compounding this issue, manufacturers often prepare them using refined oils, which exacerbates the problem. When consumed regularly, these fats accumulate and elevate levels of “bad” cholesterol. This, in turn, negatively impacts vascular health, leading to the eventual formation of plaques in the cardiovascular system.
Secondly, high temperatures degrade vitamin E, minerals, and antioxidants, thereby diminishing the seeds’ health benefits. These products are frequently laden with excess salt and spices, which place a strain on the kidneys and increase blood pressure.
A particular danger is acrylamide, a carcinogenic substance formed when products are fried, baked, or deep-fried at temperatures above 120 degrees Celsius. In seeds, acrylamide originates from amino acids and sugars during prolonged heating. Cancer research classifies acrylamide as a Group 2A carcinogen, meaning it is a probable human carcinogen. Regular consumption of foods containing acrylamide is linked to an increased risk of cancer. Roasted seeds can contain between 300–500 mcg of acrylamide per kilogram, posing a concern with daily intake.
Raw seeds circumvent these issues: their fats remain unoxidized, there are no refined oils due to the absence of roasting, magnesium and minerals are preserved, and the carcinogen acrylamide is absent. Consequently, they offer superior purity and retention of beneficial nutrients.
Pumpkin seeds are an outstanding source of zinc, magnesium, antioxidants, and healthy fats.
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How to Consume Seeds Correctly
Opt for raw, unsalted seeds. Consume them in portions of 20–30 grams daily, incorporating them into salads, prepared dishes, or porridges. If you desire a bit of crunch, you can lightly toast the seeds in an oven at 100–120 degrees Celsius without oil for 10–15 minutes.
Soaking seeds overnight in water is also a beneficial practice. This enhances the absorption of minerals from the product and reduces phytic acid, which primarily hinders the full assimilation of nutrients.
Who Should Avoid Seeds
Seeds are not suitable for individuals experiencing acute gastrointestinal issues. Conditions such as gastritis, stomach or duodenal ulcers, and pancreatitis mean that the high fat content places an additional burden on the pancreas and irritates inflamed mucous membranes. Even raw seeds can lead to discomfort, heaviness, and exacerbations of these conditions.
For those with cholecystitis and gallstones, seeds are also contraindicated due to their fat content, which stimulates bile production. This can trigger an attack.
While the risk of most diseases increases with age, and the digestive system is no exception, the prevalence of such conditions is considerably higher in individuals over 40 compared to younger demographics.
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Individuals with low stomach acidity may find seeds difficult to digest, leading to fermentation, bloating, and heaviness.
It is essential to consider these factors and consult a doctor if you experience any discomfort after consuming seeds.
In conclusion, raw seeds are the preferred choice as they retain more beneficial nutrients compared to their roasted counterparts. Roasted products contain unhealthy fats and carcinogens, and given their high caloric density, they are not a necessary component of the diet.
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