Pumpkin Seeds: Benefits and Nutrients
Are you looking for a healthy and delicious snack that will give you plenty of energy? Then look no further than pumpkin seeds! These little seeds are packed with nutrients, and they taste great too. Here’s a closer look at the benefits of pumpkin seeds and how to incorporate them into your diet.
What are pumpkin seeds and where do they come from?
Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin or winter squash. They can be eaten raw, roasted, or toasted, and they make a great addition to a variety of dishes. Pumpkin seeds have a nutty flavour and a chewy texture.
They’re flat and oval-shaped, with white or greenish-white colour. Pumpkin seeds have a hard outer shell that’s easy to crack open.
History of Pumpkin Seeds in Diet and Medicine
Pumpkin seeds have been used for centuries in folk medicine. In fact, they’re one of the oldest known medicinal seeds.
Pumpkin seeds were also used by the Aztecs and Mayans as a natural remedy for a variety of conditions. In fact, they were even found in the tomb of King Tutankhamun!
Pumpkin seeds were brought to Europe by explorers in the 16th century, and they quickly became a common ingredient in many dishes.
Pumpkin seeds were also used in ancient China and India as a natural remedy for tapeworms.
Today, pumpkin seeds are gaining popularity as a health food. They’re increasingly being added to trail mix, granola, yogurt, and other foods.
Pumpkin seeds are a popular ingredient in many cuisines, and they’re a staple in Mexican and Asian dishes. You can add them to soups, salads, stir-fries, or rice dishes. You can also eat them as a snack or sprinkle them on top of cereal or yogurt.
Pumpkin Seeds: Nutrition Facts
Pumpkin seeds are a good source of vitamins, minerals, and antioxidants. They’re especially high in magnesium, iron, copper, and zinc. Pumpkin seeds are also a good source of protein and fibre.
One ounce (28 grams) of pumpkin seeds contains :
-Calories: 151
-Carbs: 5 grams
-Fiber: 2 grams
-Protein: 7 grams
-Fat: 13 grams
-Saturated fat: 2 grams
-Monounsaturated fat: 4 grams
-Polyunsaturated fat: 6 grams
-Omega-3 fatty acids: 1 gram
Vitamins and Minerals in Pumpkin Seeds
Pumpkin seeds are a good source of several vitamins and minerals, including:
-Vitamin K: 26% of the Recommended Daily Intake (RDI)
-Vitamin E: 18% of the RDI
-Magnesium: 37% of the RDI
-Phosphorus: 24% of the RDI
-Copper: 20% of the RDI
-Manganese: 11% of the RDI
Health benefits of pumpkin seeds
Pumpkin seeds have many potential health benefits. Here are some of the science-backed ways they may improve your health:
Pumpkin Seeds improve heart health:
Pumpkin seeds are a good source of magnesium, a mineral that’s essential for healthy heart function. Magnesium helps to relax blood vessels and reduce inflammation. This may help to prevent heart disease and improve heart health. A lack of magnesium has been linked to an increased risk of coronary heart disease.
Pumpkin Seeds are anti-inflammatory:
Pumpkin seeds are a good source of antioxidants, which are substances that protect your cells from damage. These antioxidants may help to reduce inflammation throughout the body.
Inflammation is a normal response of the immune system, but chronic inflammation can lead to a variety of diseases, such as heart disease, cancer, and arthritis.
Pumpkin Seeds boost energy levels:
Pumpkin seeds are a good source of iron, a mineral that’s essential for energy production. Iron helps to transport oxygen to your cells and tissues, which is necessary for the production of energy. A lack of iron can lead to fatigue and weakness.
Pumpkin Seeds improve digestion:
Pumpkin seeds are a good source of fibre, a type of carbohydrate that’s not broken down by the body. This means that it passes through the digestive system mostly intact.
Fibre is important for digestion and helps to keep you regular. It can also help to reduce cholesterol levels and blood sugar levels.
Pumpkin Seeds may improve sleep quality:
Pumpkin seeds are a good source of magnesium, a mineral that’s been linked to improved sleep quality. Magnesium helps to relax the body and mind, which can make it easier to fall asleep.
A lack of magnesium has been linked to poor sleep quality and insomnia. Pumpkin seeds may also contain substances that promote sleep, such as tryptophan and zinc.
Pumpkin Seeds may help improve prostate health:
Pumpkin seeds contain compounds that may help to prevent cancer. For example, pumpkin seed extract has been shown to inhibit the growth of prostate cancer cells.
Pumpkin Seeds may also contain substances that help to relax the prostate and improve urinary symptoms. These substances include beta-sitosterol and fatty acids.
Pumpkin Seeds may improve blood sugar control:
Pumpkin seeds are a good source of magnesium, a mineral that’s been linked to improved blood sugar control. Magnesium helps to regulate insulin levels and can increase the sensitivity of cells to insulin.
This may help to keep blood sugar levels stable and reduce the risk of type 2 diabetes. Pumpkin seeds may also contain substances that help to slow the absorption of sugar, such as fibre and alpha-glucosidase inhibitors.
Pumpkin seeds may help lower blood pressure.
Magnesium can also help lower blood pressure by relaxing the blood vessels and improving blood flow. In one study, people with high blood pressure who took magnesium supplements had a significant reduction in systolic blood pressure (the top number).
Pumpkin seeds support bone health.
Pumpkin seeds are a good source of phosphorus and zinc, both of which are essential for bone health. Additionally, the magnesium in pumpkin seeds may also help to reduce the risk of osteoporosis.
Pumpkin seeds improve insulin resistance.
Pumpkin seeds are high in antioxidants, which have been shown to help improve insulin resistance. Antioxidants protect the body’s cells from damage, and they play an important role in the prevention of chronic diseases.
Ways to eat pumpkin seeds:
Pumpkin seeds can be eaten raw, roasted, or as an ingredient in a variety of recipes.
Raw pumpkin seeds:
To eat raw pumpkin seeds, simply rinse them off and enjoy them as a snack. You can also add them to salads, yogurt, or cereal.
Roasted pumpkin seeds:
Roasted pumpkin seeds are easy to make at home. Simply preheat your oven to 350 degrees Fahrenheit and spread the pumpkin seeds on a baking sheet. Roast for 10-15 minutes, or until the seeds are lightly browned.
And you can,
-Add them to your breakfast cereal or oatmeal.
-Sprinkle them on top of salads.
-Use them as a healthy and crunchy topping for soup.
-Make a trail mix with pumpkin seeds, dried fruit, and nuts.
-Add them to yogurt or cottage cheese.
-Roast them and use them as a healthy and tasty snack.
Pumpkin seed recipes:
If you’re looking for ways to use pumpkin seeds in recipes, there are a few options.
Pumpkin seed brittle:
This is a delicious and easy-to-make treat. Simply roast the pumpkin seeds with sugar and butter. Once they’re cool, break them into pieces and enjoy.
Pumpkin seed energy bars:
These energy bars are perfect for a quick and healthy snack. They’re made with pumpkin seeds, oats, honey, and dried fruit.
Pumpkin seed granola:
This granola is a great way to start your day. It’s packed with pumpkin seeds, nuts, and dried fruit.
Pumpkin seed soup:
This soup is a warming and hearty option for a winter meal. It’s made with pumpkin seeds, vegetables, and spices.
Pumpkin seed chocolate bark:
This chocolate bark is a delicious and easy-to-make treat. It’s made with dark chocolate, pumpkin seeds, and sea salt.
Bottom line:
Pumpkin seeds are a nutritional powerhouse, providing an array of health benefits. They’re a good source of magnesium, phosphorus, and zinc – all essential minerals for bone health. Additionally, pumpkin seeds contain antioxidants that can improve insulin resistance and reduce the risk of chronic diseases.
Pumpkin seeds can be eaten raw, roasted, or added to recipes. So next time you’re at the store, pick up a bag of pumpkin seeds and enjoy their many health benefits!