Pumpkin seeds—also known as papitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the “shell). Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavour. Pumpkin seeds are nutritional powerhouses wrapped up in a very small package.
NUTRITIONAL BENEFITS
Pumpkin seeds are a rich source of proteins, polyunsaturated fatty acids, antioxidants and phytonutrients including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese, and copper. They are also a good source of other minerals including zinc and iron.
HEALTH BENEFITS
- Pumpkin seeds may benefit your heart, liver and immune system, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms as well
- Research suggests the best hope is in prevention focusing on exercise and diet, specifically replacing carbohydrates with higher amounts of healthful fats, and moderate amounts of high-quality protein
- Pumpkin seed oil may retard the progression of hypertension and reduce hypercholesterolemia protect against arthritis and possess a hypoglycemic activity
- Diets inclusive of pumpkin seeds were also reported to be associated with lower levels of gastric, breast, lung, and colorectal cancer
- Pumpkin seeds are capable of causing the evacuation of parasitic intestinal worms. Several investigations showed that L- arginine has an efficient effect in reducing lesion size, aortic intimal thickening, coronary intimal plaques, reduced homocysteine levels, and inhibit lipid peroxidation
- Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties
HOW TO ADD IT IN DIET
- Add pumpkin seeds to healthy sauted vegetables.
- Sprinkle pumpkin seeds on top of mixed green salads.
- Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
- Add chopped pumpkin seeds to your favorite hot or cold cereal.
- Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
- Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.
