Eat a handful of melon seeds every day, and your blood vessels and skin will benefit! If you want to "eat" your health, remember these points

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

Since a long time ago, melon seeds have appeared in various situations: gatherings with friends, holiday tables, watching TV series and gossiping... It can be said to be the nation's "number one snack"~

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What’s even more interesting is that although melon seeds taste ordinary, once you start eating them, you can’t stop. What’s going on?

Why is eating melon seeds so addictive?

Some people eat melon seeds until their mouths are dry, but they still can't control themselves from reaching for them, as if they are "addicted". This may be due to dopamine.

Dopamine is actually related to the reward expectation error. When the actual return or reward is higher than the psychological expectation, dopamine will be secreted in large quantities.

The addictive mechanism of eating melon seeds

① When we pick up melon seeds and prepare to eat them, our brains generate a psychological expectation of eating melon seeds, dopamine is secreted, and we begin to look forward to the delicious melon seeds;

② The thin and crisp shell breaks easily with a light bite, allowing you to instantly capture the fragrant kernels, so our expectations are easily met with "instant satisfaction", which gives the brain an unexpected "reward" and promotes the secretion of dopamine;

③The brain remembers this reward mechanism, which drives us to continue picking up melon seeds, spitting out the shells, and eating the kernels, thus starting a magical cycle of eating melon seeds.

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Different melon seeds, each with its own advantages

Researchers at the Harvard T.H. Chan School of Public Health in the United States found that regular consumption of foods rich in lignans, such as sunflower seeds and pumpkin seeds, significantly reduced the risk of coronary heart disease. The researchers speculated that the synergistic effect of lignans and dietary fiber can increase the production of plasma flax lignans, thereby exerting their effects.

In addition to reducing coronary heart disease, different melon seeds actually have their own strengths~

Sunflower seeds - anti-aging, blood vessel protection

Rich in vitamin E: The vitamin E content of sunflower seed kernels is 79mg/100g, ranking first among all seeds and nuts. Eating about 10g of sunflower seed kernels every day can meet half of the daily vitamin E requirement.

Vitamin E is a highly effective antioxidant that can protect biological membranes from damage by peroxides, improving skin blood circulation, enhancing skin cell vitality, and delaying the aging process.

Rich in unsaturated fatty acids: The fat in sunflower seed kernels is mainly unsaturated fatty acids, among which polyunsaturated fatty acids and monounsaturated fatty acids account for 77.2 and 13.5 of the total fat respectively (Chinese Food Composition Table, Sixth Edition). After entering the human body, it can accelerate the body's fatty acid metabolism and prevent the body's absorption of cholesterol and fat. It plays an important role in stabilizing blood pressure and blood lipids, and can also reduce the occurrence of arteriosclerosis.

Watermelon seeds – hair care

Watermelon seeds are rich in protein, amino acids, unsaturated fatty acids, and vitamin A, which are very good for protecting hair. The copper they contain also promotes the production of melanin.

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Pumpkin seeds - protect the prostate and help regulate blood pressure

Preventing prostatitis: American research has found that eating about 50g of pumpkin seeds every day can effectively help prevent and treat prostate diseases.

On the one hand, pumpkin seeds are rich in fatty acids, which can keep the prostate functioning well; on the other hand, they are rich in zinc, which can enhance the prostate's antibacterial and bactericidal capabilities, effectively protect the prostate, and strengthen the bladder and urethra functions; and some of the active ingredients in them can also help eliminate the swelling in the early stages of prostatitis.

Assist in regulating blood pressure: Pumpkin seeds are high in potassium, which can dilate blood vessels and indirectly help lower blood pressure. On the other hand, when excessive sodium ions cause high blood pressure, potassium can promote the body's excretion of excess sodium, which is very beneficial for stabilizing blood pressure and assisting in lowering blood pressure.

Eat melon seeds healthily, remember 4 key points

Choose original flavor and packaged

Melon seeds come in many flavors, such as five-spice, cream, green tea, etc. However, flavors, saccharin, salt and other substances are added to multi-flavored melon seeds during processing. Excessive consumption of these ingredients is not good for health, so it is better to choose the original flavor.

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Control volume

The fat content of various melon seeds is generally around 50%. Eating too many may cause excessive fat calorie intake, which may induce obesity or even diseases such as hyperlipidemia.

The "Dietary Guidelines for Chinese Residents" recommends that residents should consume 50-70g of nuts (nut meat) in their weekly diet, which is equivalent to consuming 20-25g of shelled melon seeds per day (a handful in the palm of one hand).

Do not eat bitter melon seeds

If melon seeds are not stored properly, they will easily become damp and moldy, and may even produce highly toxic aflatoxin.

1mg of aflatoxin can also cause cancer! Therefore, if you eat moldy or bitter melon seeds, be sure to spit them out and rinse your mouth in time. If a few melon seeds are moldy, it is best to throw away the whole bag, because aflatoxin spreads in the form of spores, and food is very easy to be involved in mold, but it is not visible to the naked eye.

Avoid eating melon seeds for a long time

Many people can't stop eating melon seeds once they start, which can easily cause symptoms such as oral ulcers, swelling and pain at the tip of the tongue, and sore throat. Therefore, you should avoid eating melon seeds for a long time and drink more water.

Source: I am a great doctor official account

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