Are you looking for a delicious and nutritious snack to add to your diet? Look no further than pumpkin seeds, nature’s nutritional powerhouse! Packed with essential nutrients and bursting with flavor, these tiny superfoods have been enjoyed for centuries for their countless health benefits. Rich in protein, fiber, and healthy fats, pumpkin seeds are an excellent source of energy and can help you feel fuller for longer. They are also a great source of vitamins and minerals, including magnesium, zinc, and iron, which are essential for maintaining a healthy immune system, promoting bone health, and supporting overall well-being. However, the benefits don’t stop there. Pumpkin seeds are also known for their potential to improve heart health, regulate blood sugar levels, and support healthy digestion. Whether you enjoy them raw, roasted, or as a topping for your favorite dishes, adding pumpkin seeds to your diet can be a simple and tasty way to boost your overall health.
Nutritional value of a pumpkin seed
Pumpkin seeds, also known as pepitas, are packed with essential vitamins, minerals, and beneficial compounds. These tiny green seeds are a rich source of protein, healthy fats, fiber, and a variety of micronutrients that can positively impact your health.
One ounce (28 grams) of pumpkin seeds contains approximately 151 calories, 7 grams of protein, 13 grams of fat, 2 grams of fiber, and 5 grams of carbohydrates. They are an excellent source of magnesium, providing nearly 37% of the Recommended Daily Intake (RDI) in a single serving. Pumpkin seeds are also high in zinc, iron, phosphorus, and copper, all crucial for maintaining a healthy immune system, supporting bone health, and regulating bodily functions. Beyond their impressive mineral content, pumpkin seeds are rich in antioxidants like carotenoids and vitamin E, which help protect the body against oxidative stress and inflammation. They are a good source of the amino acid tryptophan, necessary for the production of serotonin, a neurotransmitter that plays a role in mood regulation and sleep quality. Additionally, pumpkin seeds contain phytosterols, plant-based compounds shown to help lower cholesterol levels and reduce the risk of heart disease.
What are the benefits of eating pumpkin seeds?
The diverse nutritional profile of pumpkin seeds makes them a beneficial addition to any diet. From supporting heart health to promoting better sleep, these tiny seeds offer a wide range of potential health advantages.
Pumpkin Seeds for Heart Health
Maintaining a healthy heart is crucial for longevity and overall well-being, and pumpkin seeds can play a significant role in supporting cardiovascular health. Pumpkin seeds are rich in magnesium, an essential mineral that plays a crucial role in regulating blood pressure and maintaining healthy heart function. Higher magnesium intake is associated with a lower risk of hypertension. Pumpkin seeds are also rich in omega-3 fatty acids, which can help lower cholesterol levels, reduce inflammation, and improve the overall health of the cardiovascular system.
Additionally, pumpkin seeds contain phytosterols that help block the absorption of cholesterol in the body, leading to lower overall cholesterol levels. By reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol, pumpkin seeds contribute to a healthier cardiovascular profile.
Are pumpkin seeds good for digestion?
By providing about 2 grams of fiber per serving, pumpkin seeds promote regular bowel movements and support gastrointestinal health. The majority of people do not consume enough daily fiber, so pumpkins seeds are a delicious addition to your diet.
Pumpkin seeds are also a good source of tryptophan, which is an amino acid that aids serotonin production, which influences gastrointestinal function. The seeds also contain compounds with anti-inflammatory properties that may help soothe symptoms of conditions like irritable bowel syndrome (IBS) and Crohn’s disease.
Are pumpkin seeds good for immune system?
High levels of zinc and other essential minerals found in pumpkin seeds boost the body’s natural defenses and enhance the function of immune cells. Zinc is crucial for immune cell development and function as well as helping the body fight off infections and illnesses. Additionally, the antioxidants present in pumpkin seeds, such as Vitamins E, copper, and magnesium can enhance white blood cell function and reduce inflammation. These nutrients may help protect the body against the harmful effects of free radicals, reducing the risk of chronic diseases.
Are pumpkin seeds good for your skin?
Pumpkin seeds aren’t just for internal body benefits. By eating pumpkins seeds you can also nourish your skin and hair as well. Essential for collagen production, zinc improves skin structure and elasticity. It also helps regulate sebum production which reduces your risk of developing acne. Vitamin E and carotenoids protect skin from free radical damage, preventing premature aging and wrinkles. High levels of zinc, iron, and protein promote hair growth and strengthen follicles, and fatty acids moisturize and condition hair, enhancing shine and manageability.
How to Incorporate Pumpkin Seeds into Your Diet
Adding pumpkin seeds to your diet can be easy:
- Snacking: Enjoy them raw or roasted as a convenient snack.
- Toppings: Sprinkle on yogurt, oatmeal, salads, soups, and casseroles.
- Baking: Incorporate them into muffins, breads, and cookies.
- Blending: Add to smoothies or make homemade nut butters and dips.
Making Pumpkin Seeds a Part of Your Healthy Lifestyle
Pumpkin seeds are a nutritional powerhouse offering numerous health benefits. By incorporating them into your diet, you support heart health, improve digestion, boost your immune system, and promote healthy skin and hair.
Experiment with different ways to enjoy pumpkin seeds and let both your taste buds and your body reap the rewards. Embrace these tiny superfoods as a regular part of your healthy eating routine, and you’ll be on your way to a healthier, happier you.
Favorite Way to Enjoy Pumpkin Seeds
So, you’ve seeded and gutted your pumpkin—now what? You can easily add pumpkin to most dishes, but a quick and tasty way to enjoy the seeds is to roast them. Following is a easy recipe:
Step one:
Inside the pumpkin are the seeds are intertwined with fibrous stands of pumpkin pulp. Use the flat edge of a sturdy spoon or spatula to scrape the pulp away from the pumpkin. Scoop out the pumpkin seeds leaving behind as much of the pulp as possible. This will make the next step easier!
Step two:
Put the seeds (and any of the pulp still sticking to them) into a large colander. Put the colander in an empty sink under running water. While rinsing the seeds, separate the pulp from the seeds and discard it.
Step three:
Soak Pumpkin Seeds Before Roasting- Soaking the pumpkin seeds in salt water also helps to get some of the salt inside the shell, is supposed to make the pumpkin seeds easier to digest and helps the outer shell get crispier when roasted.
Pour the seeds into a large pot. Add water and salt. Soak in salt water overnight. Drain well before roasting.
Step four (day two):
Drain pumpkinseeds that soaked overnight. After draining place on paper towel and pat off excess water.
Step five:
Put the drained pumpkin seeds into a bowl. Stir in olive oil and seasoning. And seasonings are completely your choice- we added a few ideas below. But think of your favorite flavors and give them a shot.
Season with your favorite spices, ay go to is salt, garlic powder, and cayenne. You could also do sweet and savory by adding some cinnamon, or up the spice by adding chili powder or cumin. Adding a bit of worcestershire sauce adds some flavor. Toss until seeds are evenly coated.
Step six:
Bake the pumpkin seeds at 375° for 25-30 minutes, stirring and turning the seeds every 5 minutes, until golden and crunchy. Store the roasted pumpkin seeds in an airtight container.
Pumpkin Seed Granola Bars
Pumpkin Seed Granola BarsNow that you mastered roasting pumpkin seeds, you can make your own snack bars. Pumpkin granola bars are easy to make and they taste amazing! Loaded with dried cranberries and pumpkin seeds, they are a super delicious fall treat! You can also add other items to these bars like chocolate chips or other nuts- be creative.
Ingredients
- 2 cups old fashioned oats
- 2 teaspoons pumpkin pie spice
- 1/2 cup dried cranberries
- 1/2 cup shelled roasted pumpkin seeds
- 1/4 cup brown sugar
- 1/2 teaspoon salt
- 1/2 cup pumpkin puree
- 1/4 cup maple syrup
- 1/4 cup peanut butter or cookie butter
- 1 teaspoon vanilla
Instructions
-
Preheat the oven to 35Line a 9 x 9 baking dish with parchment or spray with cooking spray, and set aside.
-
In a medium bowl, mix together the oats, pumpkin pie spice, cranberries, pumpkin seeds, brown sugar, and salt.
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In a small bowl or measuring cup, whisk together the pumpkin puree, maple syrup, peanut butter, and vanilla. Pour the wet ingredients into the dry ingredients and mix to combine.
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Spread the mixture into the prepared pan and pat into an even layer. Bake 18-20 minutes, then let cool before cutting into bars.
Once the pumpkin granola bars have cook, allow them to cool completely. Once cooled, cut them into bars and serve.
Wrap-up
Feeling inspired to make pepitas your new favorite treat? When choosing your pumpkins this season, don’t be too picky—after all, it’s what’s on the inside that counts.
References:
Effect of pumpkin seed oil on cholesterol fractions and systolic/diastolic blood pressure
Benefits of Pumpkin Seeds For Type 2 Diabetes
FDA Announces Qualified Health Claim for Magnesium and Reduced Risk of High Blood Pressure
The Worlds Healthiest Foods
Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review
American Heart Association. (2019). Should you be eating more magnesium? Retrieved from https://www.heart.org/en/news/2019/08/26/should-you-be-eating-more-magnesium
Harvard T.H. Chan School of Public Health. (n.d.). Omega-3 fatty acids: An essential contribution. Retrieved from https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
Mayo Clinic. (2021). Cholesterol: Top foods to improve your numbers. Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
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