Health Benefits of Pumpkin Seeds
What is the Relationship Between These Crunchy Edibles and Health?
Plump pumpkins add a splash of color to the fall garden. Many people grow pumpkins to use in pumpkin pies and in other recipes but discard the nutrient-rich seeds.
This is unfortunate because research has revealed much about the health-enhancing properties of pumpkin seeds. The seeds, also known as pepitas, pack a powerful punch, delivering important minerals, vitamins, and essential fats.
Pumpkin Seeds are Nutritional Power-Houses
Pumpkin seeds are a rich source of:
- Manganese
- Magnesium
- Phosphorus
- Tryptophan
- Iron
- Copper
- Zinc
Pumpkin Seeds and Oil are Beneficial on a Number of Health Fronts
Prostate health
- Components in pumpkin seed oil appear to interrupt triggering of prostate cell multiplication, which can lead to enlargement of the prostate gland.
- Omega-3 fats and carotenoids found in pumpkin seeds are being studied for potential benefits to the prostate.
Bone mineral density
- Foods rich in zinc may offer protection from osteoporosis. A study reported in the American Journal of Clinical Nutrition found a correlation between low dietary levels of zinc and osteoporosis found in hips and spines of men aged 45-92 years.
Anti-inflammatory
- In animal studies, pumpkin seeds, added to the diet, showed an efficacy on par with anti-inflammatory drugs in reducing inflammatory symptoms of arthritis.
Pumpkin Seeds and Phytosterols
Phytosterols are components found in pumpkins seeds. Phytosterols are thought to reduce blood levels of cholesterol, enhance immune response, and can even help reduce your risk of developing certain cancers. The effects are so significant that phytosterols are now being added to certain foods. Pumpkin seeds deliver 265mg/100g.
Nutritional Value of Pumpkin Seeds
Snacking on ¼-1/2 cup of pumpkin seeds can deliver the nutrients mentioned at the outset of this article, as well as calcium, vitamin K, protein and important omega-3 fatty acids. Pumpkin seeds can be eaten raw, baked, roasted or toasted.
Because pumpkin seeds and good health share such an important relationship, plan to make pumpkin seeds a regular part of your diet. Keep a supply on hand and store the seeds in a tightly sealed container in your fridge.
Serving Suggestions
- Sprinkle a handful of pumpkin seeds into stir-fry
- Add to hearty homemade bread and muffins
- Grind seeds and add to meatloaf or meatballs
- Add pumpkin seeds to salads
- Toast seeds in the oven for a crunchy snack
Pumpkin Seed Tea
Pumpkin seeds are not just for eating. Did you know that you can make a tea from pumpkin seeds? Pour boiling water over 2 tsp. of seeds and let stand for 10 minutes. This healthful drink can be enjoyed a couple of times per day.
One of the best things you can do for your health is to incorporate pumpkin seeds into the menu on a regular basis. When you consider the many health benefits of pumpkin seeds, remember, a handful a day really can keep the doctor away.
