Pumpkin Seeds – Health Benefits, Uses, Storing

What is pumpkin seeds

Pumpkin seeds, commonly known as pepitas, are edible seeds with a flat, oval shape that are located at the center of the pumpkin fruit. Once separated from the flesh, they can be washed and roasted to make a delectable and crispy snack. You can enjoy them plain or enhance their flavor by adding herbs and spices, resulting in a delightful and satisfying treat.

Health Benefits of Pumpkin Seeds

Rich in antioxidants 

Pumpkin seeds are abundant in antioxidants, including flavonoids and phenolic acids, and they also contain small amounts of vitamin E and carotenoids. These antioxidants play a crucial role in reducing inflammation and safeguarding cells against harmful free radicals, which can contribute to the development of various diseases.

Consuming foods rich in antioxidants, such as pumpkin seeds, has been associated with protection against a wide range of diseases. The ability of antioxidants to combat inflammation and neutralize free radicals is believed to be a key mechanism behind these health benefits.

Lower risk of diabetes

Pumpkin seeds are a rich source of magnesium, an essential mineral that is often lacking in many people’s diets. The high magnesium content in pumpkin seeds plays a crucial role in regulating blood sugar levels, thereby reducing the risk of diabetes. Research studies have demonstrated that pumpkin seeds can also assist individuals with diabetes in maintaining better control over their blood sugar levels, aiding in the management of the disease.

Incorporating pumpkin seeds into your diet can be a beneficial strategy for increasing magnesium intake and promoting blood sugar regulation. By doing so, you may potentially lower your risk of developing diabetes and enhance the management of the condition if you already have it.

Anti-cancer properties

Laboratory investigations have indicated that pumpkin seeds possess the ability to inhibit the growth of breast and prostate cancer cells. Furthermore, they have been found to induce apoptosis, which is the programmed death of cancer cells. These remarkable effects can be primarily attributed to the potent antioxidant activity exhibited by pumpkin seeds. However, it is important to note that further extensive research is required to explore the potential benefits of pumpkin seeds in relation to a wider range of cancer types.

Anti-inflammatory effects

Pumpkin seeds contain a wealth of antioxidants that effectively shield our cells from damage caused by diseases and help reduce inflammation within our bodies. Additionally, they serve as an excellent source of dietary fiber, which further enhances these beneficial effects. Scientific research has demonstrated that the anti-inflammatory properties of pumpkin seeds contribute to the maintenance of optimal function in various organs and systems, including the liver, bladder, bowel, and joints.

Immunity booster

The immune-boosting properties of pumpkin seeds can be attributed to the presence of vitamin E and zinc.

Vitamin E plays a vital role in enhancing immune responses and providing protection against various infectious diseases. It acts as a potent antioxidant, safeguarding healthy cells in our body by preventing damage caused by free radicals.

Zinc is crucial for fortifying our body’s defenses, as it protects against inflammation, allergies, and invading pathogens. By doing so, it helps prevent infections and contributes to overall immune strength.

Good for strong bones

Pumpkin seeds are a rich source of magnesium, which is essential for promoting bone growth and strength. Studies have indicated that individuals who consume sufficient amounts of magnesium in their diet tend to have higher mineral density in their bones. This can help reduce the risk of bone fractures and conditions like osteoporosis. In addition, low levels of magnesium have been associated with increased inflammation and decreased calcium levels in the blood.

With approximately 262 mg of magnesium per 100 grams, pumpkin seeds provide a substantial amount of this mineral. In fact, consuming this amount of pumpkin seeds can cover around 65% of your daily magnesium requirement. This makes pumpkin seeds an excellent dietary choice for maintaining optimal magnesium levels and supporting bone health. Moreover, it has been observed that magnesium intake can help prevent osteoporosis in postmenopausal women, further highlighting the importance of this mineral in maintaining strong and healthy bones.

Uses

There are various ways to enjoy pumpkin seeds:

1. As a standalone snack, providing a satisfying crunch and delightful taste.
2. Sprinkled on salads, adding a flavorful and textural element.
3. Incorporated into homemade granola alongside a blend of nuts, dried fruit, and pumpkin seeds.
4. Roasted and lightly coated with olive oil and seasoning, creating a delicious savory treat.
5. Utilized to make pumpkin seed butter, offering a unique and tasty spread option.

How to Store Pumpkin Seeds

1. Remove the pulp and seeds from inside the pumpkin. 
2. Put the seeds in a colander and position it under running water.
3. Allow the water to flow over the pulp while you start separating the seeds from it.
4. Rinse the seeds in the running water as you pick them out. 
5. Remember not to let the pumpkin pulp remain in non-running water.
6. Keep in mind that there will be more seeds inside the pumpkin than you can possibly plant. Therefore, once you have a sufficient amount of seeds rinsed, examine them and choose the largest ones.
7. It is recommended to save three times the number of pumpkin seeds as the number of plants you plan to grow next year. Larger seeds have a higher likelihood of germinating successfully.
8. Place the rinsed seeds on a dry paper towel, ensuring they are evenly spaced to prevent them from sticking together.
9. Find a cool and dry location to let the seeds dry for one week.
10. After the seeds have dried, store them for planting by placing them in an envelope.

Conclusion

Discover the nutritional powerhouse of pumpkin seeds and unlock their delicious potential. Packed with essential vitamins, minerals, and healthy fats, pumpkin seeds offer numerous health benefits. Incorporating them into your diet is a simple and tasty way to boost your well-being. Try sprinkling roasted pumpkin seeds on salads, yogurt, or oatmeal for a satisfying crunch. Blend them into smoothies or grind them to create a flavorful addition to baked goods. Embrace their versatility by using them as a nutritious topping for soups, stir-fries, and roasted vegetables. From savory to sweet, the options are endless. Don’t miss out on this nourishing superfood—let pumpkin seeds elevate your meals and nourish your body.