This is unfortunate because research has revealed much about health-enhancing compounds found in pumpkin seeds. The seeds, also known as pepitas, pack a powerful punch, delivering important minerals, vitamins, and essential fats.
Pumpkin Seeds--Nutritional Power-Houses
Seeds from pumpkins deliver much from a nutritional standpoint.
- Manganese
- Magnesium
- Phosphorus
- Tryptophan
- Iron
- Copper
- Zinc
Pumpkin Seeds and Pumpkin Seed Oil
Prostate:
- Components in pumpkin seed oil appear to interrupt triggering of prostate cell multiplication, which can lead to enlargement of the prostate gland.
- Omega-3 fats and carotenoids found in pumpkin seeds are being studied for potential benefits to the prostate.
- Foods rich in zinc, such a pumpkin seeds, may offer protection from osteoporosis. A study reported in the American Journal of Clinical Nutrition found a correlation between low dietary levels of zinc and osteoporosis found in hips and spines of men aged 45-92 years.
Anti-inflammatory:
- In animal studies, pumpkin seeds, added to the diet, showed an efficacy on par with anti-inflammatory drugs in reducing inflammatory symptoms of arthritis.
Pumpkin Seeds and Phytosterols
Phytosterols are components found in pumpkin seeds. Phytosterols are thought to reduce blood levels of cholesterol, enhance immune response, and can even help reduce risk of developing certain cancers. The effects are so significant that phytosterols are now being added to certain foods. Pumpkin seeds deliver 265mg/100g.
A Healthful Snack, A Menu Addition, a Tea
Pumpkin seeds make a healthful snack. 1/4-1/2 cup of pumpkin seeds delivers important nutrients, as well as calcium, vitamin K, protein and important omega-3 fatty acids. Seeds can be eaten raw, baked, roasted.
- Sprinkle a handful of pumpkin seeds into stir-fry
- Grind pumpkin seeds and add to meatloaf or meatballs
- Add seeds to salads
- Roast pumpkin seeds in the oven for a crunchy snack
- A tea can be made by pouring boiling water over 2 tsp. of pumpkin seeds and letting stand for 10 minutes.
Pumpkin seeds offer a pleasing crunch and a full texture but, more important still, considering the potential health benefits in relation to consumption of pumpkin seeds, making these seeds a regular part of the diet is a health-protective measure.
Sources
- "Pumpkin Seeds" The World's Healthiest Foods
- Nuts and Seeds in Health and Disease Prevention, Academic Press, April 28, 2011
Other Healthful Seeds
- Health Benefits of Sunflower Seeds--sunflower seeds are an excellent source of vitamin E, an antioxidant that neutralizes free radicals in the body.
- Health Benefits of Flax Seeds--flax seeds deliver lignans, potent cancer-fighting substances.
- Health Benefits of Sesame Seeds--rich in phytosterols, lignans and calcium, sesame seeds are a good choice for the health conscious.
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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