Pumpkin Seeds Nutrition and Health Benefits You Should Know

Introduction

Pumpkin seeds, also known as pepitas, are flat, oval-shaped seeds harvested from pumpkins. They are a popular snack and versatile ingredient in cuisines around the world.

Nutritional Profile

Pumpkin seeds are packed with essential nutrients. A 28-gram (1-ounce) serving typically contains:

• Calories: Approximately 151
• Protein: Around 7 grams
• Fat: About 13 grams (mainly healthy fats)
• Carbohydrates: 5 grams
• Fiber: 1.1 grams
• Vitamins and Minerals: Rich in magnesium, phosphorus, manganese, copper, zinc, iron, and vitamin K

Health Benefits

1. Supports Heart Health

High in unsaturated fatty acids, pumpkin seeds help maintain cardiovascular health by reducing inflammation and supporting healthy cholesterol levels.

2. Rich in Antioxidants

Pumpkin seeds contain vitamin E and carotenoids, which act as antioxidants and may help protect the body from oxidative stress.

3. Excellent Source of Magnesium

Magnesium is essential for enzyme function, nerve and muscle health, and bone strength, making pumpkin seeds a valuable dietary source.

4. Prostate Health Support

Some studies suggest that pumpkin seeds may improve prostate function and reduce symptoms of benign prostatic hyperplasia (BPH) in men.

5. Promote Better Sleep

Pumpkin seeds are a natural source of tryptophan, an amino acid that helps improve sleep quality and duration.

Culinary Uses

• Snack: Eaten raw or roasted, often seasoned for a crunchy treat
• Toppings: Sprinkled on salads, yogurt, or oatmeal to enhance flavor and nutrition
• Baking: Used in breads, granola bars, and other baked goods
• Beverages: Pumpkin seed milk is a plant-based alternative to dairy or nut milks

Storage Tips

To maintain freshness, store pumpkin seeds in a cool, dry place. Use an airtight container in the refrigerator for several months or freeze for longer shelf life.

Conclusion

Pumpkin seeds are a nutrient-dense addition to any diet, offering multiple health benefits and culinary versatility. Whether eaten raw, roasted, or incorporated into recipes, they provide a tasty way to boost nutrition.

References

Medical News Today – What Are the Health Benefits of Pumpkin Seeds?

Healthline – Pumpkin Seeds Nutrition & Benefits