Fall is here, and so are the festive pumpkins! During this time of year, they are everywhere you turn. Whether in much-loved pumpkin patches, in carving or decorating them for Halloween, or when whipping up scrumptious dishes like pumpkin pie.
Most of us are familiar with the bright orange fleshy part of the pumpkin squash. But, pumpkin seeds, also referred to as pepitas, are little known nutrition powerhouses. Below, I list and describe the major health benefits of pumpkin seeds, including a recipe on how to roast the whole seeds with the shell.
Some of my fondest childhood memories include carving pumpkins for Halloween, and then roasting and eating the delightful seeds found inside. Little did I know then, that pumpkin seeds are one of the healthiest and most nutrient-rich foods around. The inner green seed without the shell are called pepitas. In this blog post I’ll be using the terms pumpkin seeds and pepitas interchangeably.
Here’s a list of the top 7 health benefits of pumpkin seeds:
1. Filled with health-promoting nutrients and antioxidants
Pumpkin seeds are small, but pack a mighty nutritional punch. They are high in vitamins and minerals like iron, zinc, selenium, potassium, magnesium, phosphorus, and copper. They also contain impressive amounts of various antioxidants like flavonoids and carotenoids.
Because of their profound nutrient and phytochemical concentration, they are great for addressing health issues like iron deficiency, weak bones, and chronic inflammation.
2. Fantastic for lowering blood pressure, blood sugar, and cholesterol levels
Pumpkin seeds contain important minerals like magnesium, and potassium. Combined they can relax and widen blood vessels, which lowers blood pressure and improves circulation. Potassium also aids in sodium balance.
Pumpkin seeds provide the amino acid l-arginine, and various antioxidants, that assist in the production of nitric oxide. This beneficial molecule can keep blood vessels flexible, thus decreasing blood pressure.
They are high in fiber, and poly and monounsaturated fats. These work to decrease cholesterol and blood pressure, and balance blood sugar levels.
Pumpkin seeds contain lots of muscle-building, and blood sugar stabilizing protein. A 1/4 cup can contain up to 8 grams of protein.
3. Have anti-cancer properties
Pumpkin seeds contain several cancer fighting compounds, such as the phytoestrogen lignans. These, along with their immune-boosting nutrients, help with preventing cancers like those of the breast, lung, and prostate.
4. Support fertility
The zinc and other nutrients in pumpkin seeds support sperm quality, egg health, hormones, and ovulation. Antioxidants, like Vitamin E, protect and nurture sperm and egg formation and quality. Lastly, zinc is key in the creation of testosterone.
5. Heal the gut and liver
Pumpkin seeds have antiparasitic activity, leading to better gut and overall health. Their high fiber, nutrient, and antioxidant content feed and nourish the microbiome. They have also been shown in research studies to protect the gut mucosa.
Pumkin seeds can reduce liver inflammation, lower liver enzymes like ALT and AST, and are hepatoprotective.
6. Are good for prostrate and bladder health
Their substantial quantity of plant sterols, zinc, and magnesium manages BPH (benign prostate hyperplasia), reduces urinary urgency and inflammation, and leads to better urine flow and elimination. Pumpkin seeds can reduce nocturia, or frequent night time urination.
7. Can help you catch more ZZZs
Their abundant magnesium and tryptophan content can lead to deeper, and better quality sleep. The conversion of the tryptophan into serotonin, and serotonin into the hormone melatonin, can result in more restful sleep.
How to choose and enjoy pumpkin seeds
I recommend consuming raw, sprouted pumpkin seeds (pepitas) to get the most nutritional, and health benefits from these super seeds. Try choosing those that have either light salt added, or no salt. If you are already using pumpkins for decor or food prep, whole pumpkin seeds are a healthful choice too.
Aim to eat anywhere from 1/8 – 1/4 cup per day, which provides around 3-8 grams of protein, depending on the amount.
They are easy to add to almost any dish such as soups, salads, morning oatmeal, or on cereal as a crunchy topping. They can be incorporated into numerous recipes as well, like vegan burgers, smoothies, or granola bars.
Recipe: Roasted whole pumpkin seeds with the shell
Don’t throw those pumpkin seeds away after processing your pumpkin! Instead, use this quick and simple recipe to make delicious homemade roasted pumpkin seeds. It’s a delectable, and nutritious snack for any time of day.
- Carefully rinse the removed pumpkin seeds of any pulp or stringy residues in a bowl of water. Then soak for at least 6 hours to preferably overnight, in a bowl of salt water. Make the salt water brine by combining 1/2 tablespoon of salt with 2-4 cups of water. Soaking helps to make the tough shells easier to digest, and allows them to crisp up better in the oven.
- Rinse the pumpkin seeds thoroughly of the brine water. Then pat very dry with a towel or cloth, or lay it outside to dry completely
- Toss the seeds with the oil and seasonings of your choice
- Preheat the oven to 325 degrees, and then spread out the pumpkin seeds in a single layer on a baking sheet covered with parchment paper
- Let it roast for anywhere from 15-30 minutes depending on your oven. Make sure to stir them halfway through the baking time
- Remove when they achieve the desired color and crispiness. Allow to cool before digging in, and enjoying them!
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