Char Maghaz (چاروں مغز)

Common Name: Charoon Maghaz
Seed Names: Pumpkin Seeds, Watermelon Seeds, Melon Seeds, Cucumber Seeds
Urdu Name: چاروں مغز
Dietary Information: Halal, Vegetarian

Description

Char Maghaz is a traditional four-seed blend made from watermelon seeds, pumpkin seeds, melon seeds, and cucumber seeds. The name Char Maghaz refers to these four nutritious seed varieties, which are commonly used in South Asian cuisine and traditional food preparations.

This versatile seed mix offers a pleasant nutty taste and a naturally satisfying texture. It provides plant-based protein, fats, dietary fiber, vitamins, and minerals, including magnesium, phosphorus, calcium, iron, and zinc. The individual seeds also contribute naturally occurring fatty acids and plant compounds such as flavonoids, tannins, and saponins.

Char Maghaz can be enjoyed on its own or incorporated into everyday recipes. In Pakistani and South Asian cooking, it is commonly used in sweet dishes, curries, drinks, desserts, yogurt, salads, and traditional preparations. Its ability to add richness and texture also makes it a useful ingredient for thickening certain dishes.

Nutritional Information

Per 15 grams of Char Maghaz:

• Calories: 90 kcal

• Protein: 3.93 g

• Fat: 6.55 g

• Carbohydrates: 4.84 g

• Dietary fiber: 1.83 g

Vitamins

• Vitamin A: 25 micrograms

• Vitamin B1: 19.50 micrograms

• Vitamin B2: 18.09 micrograms

• Vitamin B3: 446.54 micrograms

• Vitamin B5: 34.65 micrograms

• Vitamin B6: 10.10 micrograms

• Vitamin B9: 464.36 micrograms

• Vitamin C: 714 micrograms

• Vitamin D: 0.03 micrograms

• Vitamin E: 21 micrograms

• Vitamin K: 0.77 micrograms

Minerals

• Potassium: 115.35 mg

• Phosphorus: 169.18 mg

• Calcium: 116.78 mg

• Magnesium: 58.84 mg

• Iron: 24.07 mg

• Sodium: 41.1 mg

• Zinc: 0.98 mg

• Manganese: 0.4 mg

• Copper: 0.14 mg

• Chromium: 0.01 mg

• Nickel: 0.01 mg

The nutritional composition can vary depending on the seed varieties, growing conditions, and processing methods.

Naturally Occurring Compounds

The four seeds in Char Maghaz contribute a range of naturally occurring nutrients and plant compounds:

• Watermelon seeds: Provide protein, fats including omega-6 and omega-9 fatty acids, magnesium, and iron.

• Pumpkin seeds: Contribute protein, healthy fats, and minerals such as zinc and magnesium.

• Melon seeds: Provide plant protein, polyunsaturated fatty acids, and minerals.

• Cucumber seeds: Contain protein, fatty acids, and naturally occurring phytochemicals such as flavonoids, tannins, and saponins.

Potential Benefits

As part of a balanced diet, Char Maghaz provides a combination of plant protein, healthy fats, fiber, vitamins, and minerals. These nutrients may support normal energy metabolism, digestive health, and overall nutritional intake.

The magnesium, phosphorus, calcium, iron, and zinc naturally present in the blend contribute to normal body functions. Its plant-based protein and fats can also make it a useful addition to balanced snacks and meals.

Traditional uses often associate Char Maghaz with supporting brain, heart, skin, hair, digestion, and general vitality, but these traditional uses should not be considered claims that the seed blend treats or prevents medical conditions.

Healthy Daily Serving Size

A serving of 15 grams daily contains approximately 90 calories.

How to Use Char Maghaz

Char Maghaz is easy to incorporate into both sweet and savory recipes:

• Enjoy as a simple seed snack.

• Add to yogurt, oatmeal, or smoothies.

• Sprinkle over salads for extra texture.

• Use in curries and traditional gravies.

• Add to desserts and sweet dishes.

• Blend into traditional beverages where appropriate.

• Use as an ingredient in recipes that call for a rich, seed-based mixture.

• Incorporate into homemade trail mixes.

About Fruity Nuts

At Fruity Nuts, Char Maghaz is part of a broader selection of Dry Fruits, nuts, seeds, spices, and natural food products chosen for everyday cooking, snacking, and traditional recipes. Explore the wider range at fruitynuts.pk for versatile natural ingredients for your kitchen.