benefits of pumpkin seeds

What are pumpkin seeds?

Pumpkin seeds are edible, flat, oval-shaped green seeds. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices, to create a delicious, crunchy snack.
Nutritional benefits of pumpkin seeds

They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A.

High in magnesium and other minerals

Pumpkin seeds, also known as pepitas, are a good source of magnesium, manganese, iron, zinc, and copper. Magnesium helps improve mood and sleep, while manganese plays a role in collagen production and promotes skin and bone health. Iron and copper are involved with energy production, and iron also helps transport oxygen to our cells. Zinc supports immunity, skin health, and vision. Just one serving of pumpkin seeds can supply 14 to 42% of the daily target for these essential nutrients.

High in antioxidantsIn addition to minerals, these mighty seeds are also packed with cell protective antioxidants, including carotenoids and vitamin E. In addition to reducing inflammation, antioxidants help fend off premature aging and chronic diseases.

Full of beneficial fatsPumpkin seeds are one of the best sources of plant-based omega-3 fatty acids, called alpha-linolenic acid or ALA. Only a small fraction of ALA gets converted into the important DHA and EPA omega-3s, which are found in fatty fish like salmon. However, the benefits of ALA include heart disease protection, reduced risk of artery hardening, and anti-inflammation.

Control blood sugarOn top of being low in carbs and a good source of plant protein, research suggests that pumpkin seeds help protect against type 2 diabetes or reduce its complications in other ways, such as improving insulin regulation, and protecting organs against the consequences of diabetes.

Improve the immune systemIn addition to the zinc and iron in pumpkin seeds, which are both vital for immune function, pumpkin seeds possess anti-fungal and anti-viral properties. Pumpkin seeds are also not a common trigger of allergies and intolerances.

May improve sperm qualityResearch shows that both pumpkin seeds and pumpkin seed oil help to protect prostate health. The seeds’ zinc content may also support male fertility, as low zinc levels have been tied to reduced sperm quality.

How to eat more pumpkin seeds
You can sprinkle pumpkin seeds on just about anything, from oatmeal or overnight oats to garden salads, cooked veggies, stir-frys, soups, whole grain dishes, tacos, and of course, desserts. Pumpkin seed butter can also be whipped into smoothies, swirled into yogurt, drizzled over fruit, or used as the base for energy bars or balls.

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