You can get your hands on pumpkin seeds on about any store's snack aisle, but your healthiest option may be the old-fashioned way: scooping them out of the stringy guts of that jack-o'-lantern you're carving.
That's because store-bought pumpkin seeds – ever more popular because they're easy to eat and loaded with nutrients – may be loaded with salt as well. But when they come straight from the source, pumpkin seeds are lower in sodium and have more of the minerals that make them so nutritious, said Judith Wylie-Rosett, a professor and division head for health promotion and nutrition research at New York's Albert Einstein College of Medicine.
Of course, buying whole pumpkins for the seeds isn't exactly economical or practical. But you can and should find the unsalted variety, Wylie-Rosett said.
"We think of savory foods as having that salty flavor," she said. "We're very acculturated to that. If we eat less salt, then we crave less salt, but that takes a lot of work for some people."
Pumpkin seeds, also known as pepitas, can be consumed with or without their shells. Once you've scooped them out of the pumpkin, it's advisable to soak them in water for a few hours to help remove the pulp from the shells. (There's nothing wrong with consuming the fleshy bits that are attached to the shells, but many don't care for the texture.) A common practice is to add light spices and roast the seeds on a cookie sheet on the top rack of the oven for 15 to 20 minutes at 350 degrees.
Eating the shells only adds to the seeds' high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.
"There is one caveat to the fiber, though," Wylie-Rosett said. "If somebody has not been eating very much fiber at all, and they then eat a large quantity of pumpkin seeds … they may end up with some digestive-tract disturbance."
Pumpkin seeds also are rich in other nutrients, including magnesium, which can aid in heart and bone health, lower blood pressure and even prevent migraines. Just a quarter cup of pumpkin seeds includes 42 percent of a person's recommended daily intake of magnesium, a potentially easy solution for almost half of Americans who don't get enough magnesium in their diets.
"As a mineral, magnesium actually helps with a lot of the somatic (bodily) functions of the body," Wylie-Rosett said. "Historically we ate a lot more magnesium, but as we have processed food, it is processed out and may not be replaced that much."
– A serving of seeds contains about 6.6 mg of zinc, which accounts for almost half the recommended daily intake. Zinc is important in the diet because it's an antioxidant and an anti-inflammatory agent that also helps the metabolic process.
– They're natural source of tryptophan, which can help promote sleep.
– They have been linked in laboratory studies to a reduced risk of some types of cancer, including breast and prostate cancers.
– Preliminary studies also have shown that seeds may help in maintaining glycemic control, which is important for people who have diabetes.
One cautionary note: Pumpkin-spiced everything during the autumn months is not necessarily recommended.
Pumpkin spice itself contains just a couple of calories per serving, but it often shows up with foods and drinks that are not so healthy.
"People come up with methods of overdoing it that I never could think of," she said. "So often we don't eat pumpkin as a vegetable. We eat it as an ingredient in a dessert. We treat it as a seasonal item."
Two healthy options for eating pumpkin no matter the season are pumpkin stew and roasted pumpkin, she said. Recipes for those dishes offer a way to consume the flesh of the pumpkin, which is high in carotenoids and fiber and low in fat.
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Editor's note: An earlier version of this article did not include details about the methods used in some studies referenced in the list of other benefits of pumpkin seeds. The list now specifies when studies were conducted in laboratories and in animals.
– They're natural source of tryptophan, which can help promote sleep. – They have been linked in laboratory studies to a reduced risk of some types of cancer, including breast and prostate cancers. – Studies in animals have shown that pumpkin seed oil may reduce cholesterol and high blood pressure.
Pumpkin seeds are a rich source of protein, unsaturated fatty acids, vitamins, and minerals that may reduce your risk of getting chronic diseases, such as cancer. Pumpkin seeds are rich in many antioxidants, which protect your cells from disease-causing damage and reduce inflammation in your body.
Pumpkin seeds are a great source of protein, therefore it may be a great food for those looking to increase muscle mass. They can be included in salads, smoothies, yogurt, cereal and snacks. Check out other great supplements for muscle mass that you can take with pumpkin seeds.
But we know pumpkin seeds are a healthy option for many reasons. "Because it's coming from pumpkin seeds, (pumpkin seed protein products are) rich in protein, minerals and fiber," Theresa Gentile, a registered dietitian in New York City and a spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
You can eat them raw as well as roasted, safely. It is best to eat them without the shell for easy digestion. Generally, people prefer to consume them in the roasted form. You may dry roast them at a low temperature under 170°F or 76°C without adding any oil and without salt to retain the nutritional value.
Pumpkin seeds, when consumed in moderation, are not likely to increase weight. They are nutrient-dense and can be part of a healthy diet. However, excessive consumption of any food, including pumpkin seeds, can contribute to weight gain.
Of course, they can't single-handedly target belly fat. But when combined with other nutritious foods, they can do wonders to help achieve this goal. Chia seeds, flaxseeds, and pumpkin seeds are among the most popular ones and should definitely be a part of your diet.
While they're largely safe to eat, whole pumpkin seeds can pose problems for some people. Individuals with digestive conditions, such as Crohn's disease or ulcerative colitis, also known as inflammatory bowel disease (IBD), should avoid or limit whole pumpkin seeds — and even shelled varieties.
One surprising benefit of pumpkin seeds is their effect on fertility. They are believed to promote healthy testosterone levels and improve sperm quality. This article discusses pumpkin seeds' benefits, nutrients, serving size, and the best ways to eat them. What Is Pumpkin Seed Oil?
Pumpkin seeds are a suitable source of healthy fats, magnesium, and other nutrients that enhance heart and bone health. They are also rich in polyunsaturated fatty acids and antioxidants such as selenium and beta carotene. Additionally, they are a high source of iron.
Although cooking may lead to a loss of micronutrients, one study found that roasting pumpkin seeds increased their antioxidant, phenol, and flavonoid contents ( 4 ).
Pumpkin seed extract has a protective effect against nutrient deficiency-driven hair loss. The antioxidants Vitamin E and Linoleic found in pumpkin seed extract hold strong anti-inflammatory effects and decrease oxidation, which also combats hair loss and boosts hair health.
The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet. Here in this article, we will discuss the benefits of pumpkin seeds and easy ways to consume them.
While pumpkin seeds can be consumed at any time of the day, there are certain times when they can be especially beneficial. Morning: Eating pumpkin seeds in the morning can provide your body with the necessary energy to kickstart your day.
The small oval-shaped pumpkin seeds also referred to as pepitas are a powerhouse of nutrients. Rich in magnesium, iron and fibre, the seeds make for a healthy and crunchy snack. The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet.
-Pumpkin seeds offer more zinc, fiber, magnesium, and potassium. -Compared to walnuts, pumpkin seeds have less sugars and saturated fat. -Although walnuts have more calories, pumpkin seeds are much heavier in carbs. -Both are high in calcium, fiber, iron, potassium and protein.
The researchers found that the “pumpkin seed markedly reduced postprandial glycaemia”, or in other words, reduced the blood sugar spike after the meal by up to 35 per cent.
A glance at the nutritional facts of sunflower and pumpkin seeds will show that sunflower seeds are higher in protein, fats and calories, and pumpkin seeds are richer in carbs and dietary fiber. As a result, both of these seeds are incredibly beneficial for overall health and maintaining a balanced diet.
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