Spaghetti squash, a type of winter squash characterized by its stringy flesh that resembles spaghetti when prepared, contains seeds suitable for consumption. Just like pumpkin seeds, you can cook or dry these seeds for snacking or other uses. This seed provides a range of vitamins and minerals that boost your health.
Excellent Source of Manganese
A 1-oz. serving of spaghetti squash seeds contains 1.4 mg of manganese. Men require more manganese than women -- 1.8 mg compared to 2.3 mg. You also need a bit more in certain circumstances: 2 mg if you are a pregnant woman or 2.6 mg when breastfeeding. Manganese is essential for the function of your brain and nerves. Additionally, low levels of manganese in your diet may interfere with fertility, notes the University of Maryland Medical Center.
Provides Magnesium
One serving of spaghetti squash seeds provides 156 mg of magnesium, a mineral important for your bones and teeth. Men should consume 270 to 400 mg of magnesium daily, while women need 280 to 300 mg, although pregnancy ups that requirement to 320 mg and breastfeeding increases it to 340 mg. In addition to magnesium's skeletal benefits, this mineral may also play a role in treating asthma, according to research published in the May 2011 issue of "Clinical Reviews in Allergy and Immunology."
Contains Phosphorus
Including 1 oz. of spaghetti squash seeds in your meal plan introduces 333 mg of phosphorus into your diet. Adults should eat 700 mg of phosphorus per day, so eating these seeds can satisfy a considerable portion of your daily phosphorus needs. The phosphorus available in spaghetti squash seeds is critical for kidney function, as well as your body's ability to manufacture RNA and DNA. Take care to limit consumption of high-phosphorus foods like these seeds, though, because a study in the May 2011 edition of the journal "Bone" notes that too much phosphorus caused malformation in rat teeth. Human studies are needed to confirm a connection between high-phosphorus foods and teeth malformation.
Boosts Intake of Iron
Spaghetti squash seeds contain 2.3 mg of iron per 1-oz. serving. This contributes toward the 8 mg of iron that men require each day, as well as the 18 mg of iron that women need. Eating spaghetti squash seeds is also a healthy choice for pregnant women; if you are carrying a child, you should obtain 27 mg of iron daily. Iron boosts the blood count, which is particularly important when you are pregnant, as your body doubles its volume of blood during this time.
References
- USDA National Nutrient Database: Seeds, Pumpkin and Squash Seed Kernels, Roasted, Without Salt
- University of Maryland Medical Center; Manganese; June 2009
- University of Maryland Medical Center; Magnesium; June 2009
- "Clinical Reviews in Allergy and Immunology"; The Patient with Asthma in the Emergency Department; J.Y. Adams, et al.; May 2011
- University of Maryland Medical Center; Phosphorus; June 2009
- "Bone"; Effect of High Phosphorus Diet on Tooth Microstructure of Rodent Incisors; V. Jekl, et al.; May 2011
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