Melon seeds are high in fat. Is it true that "eating melon seeds equals drinking oil"?

People in China love to eat melon seeds. Whether it is leisure, party or Chinese New Year, they will see melon seeds. It can be said that there is no one in China who hasn't eaten melon seeds. What's more, because I like to eat melon seeds, my front teeth can see the change of eating melon seeds, which are generally called melon seeds. It can be seen that in our country, Chinese people love to eat melon seeds.

At the same time, people also have this saying, because melon seeds have high fat content, eating melon seeds is equal to drinking oil. So, is that right?

1, nutritional value of melon seeds

The content of vitamin B 1 in melon seeds ranks first in the food industry, and the content of vitamin E is also very rich. Of course, the fat content of melon seeds is also relatively high. People in China love to eat sunflower seeds. We take sunflower seeds as an example. Every100g of sunflower seeds, the edible part of sunflower seeds is 50g, and the fat content is about 25g! However, the daily intake of edible oil recommended by Dietary Guidelines for China Residents should not exceed 25 ~ 30g! So a handful of melon seeds can basically meet the amount of edible oil you need every day.

2. Is eating melon seeds equal to drinking oil?

Although there is no essential difference between the fat we ingest from melon seeds and the fat in sunflower oil, it is a bit exaggerated to say that eating melon seeds is equivalent to drinking oil.

Even though the fat content in melon seeds is about half, the fat in melon seeds is mainly oleic acid and linoleic acid, and the saturated fat only accounts for 14%, without cholesterol. Proper oleic acid and linoleic acid can reduce total cholesterol and low density lipoprotein, which is beneficial to the body.

Another advantage of melon seeds has to be said that melon seeds are protected by a solid shell and generally have no cracks. Therefore, compared with naked nuts, the fat and vitamin E in non-cracking seeds are not easy to be oxidized, and the components of seeds are intact.

3. How many melon seeds is appropriate?

"Dietary Guidelines for China Residents" suggests that it is appropriate to eat 50 grams of nuts (referring to peeling) every week. Melon seeds belong to a kind of nuts. Therefore, in order to balance the fat and nutrition in melon seeds, it is suggested that the intake of melon seeds should not exceed 50g per week, which is converted into melon seeds with skin: sunflower seeds should not exceed 96g, pumpkin seeds should not exceed 73.5g, and watermelon seeds should not exceed116g (refer to China Food Composition Table 20 10).