Pumkin seeds also known as Pepitas have gotten in spotlight for their numerous health benefits, nutritional properties, and potential uses in the food and medical industries.
These little seeds, are bursting and overflowing with health ..And
I promise after today, you will be convinced to eat pumpkin seeds regularly….
Exploring pumpkin seeds
Not only pumpkins but all squashes are native to North and Central America. So clearly, Pumpkin seeds are popular as a snack in places where pumpkins are grown. But do you know that the pumpkin seeds are popular as a spice in few parts of the world? They are useful spice in the cuisines of West Africa, Spain, Central America, and Mexico.
Pumpkin seeds are added to salads and are powdered to thicken soups and sauces. In one of the Mexico’s famous hot and nutty sauces called moles the seeds are vital ingredient. These sauces are served over chicken and seafood.
To make West African spice, pumpkin seeds cooked, ground, and fermented. This spice is used to in flavoring gravies and soups.
You can buy dried and ready to use pumpkin seeds or dry on your own, by baking in oven. They can be stored in in an airtight container in the refrigerator for around two months. You can use pumpkin seeds whole or ground, in both sweet and savory dishes.
Nutritional Value and more...
Pumpkin seeds are packed with essential nutrients such as protein, healthy fats,magnesium, iron, zinc, copper, phosphorus, vitamin K,and vitamin E. They are particularly known for their high content of good fats - unsaturated fatty acids and polyunsaturated fats,including omega-3 and omega-6 fattyacids.
Phytochemicals: Studies have demonstrated that pumpkin seeds contain various bioactive
compounds, such as carotenoids,flavonoids, tocopherols,and phytosterols,which are known to provide antioxidant, anti-inflammatory, and anti-cancer effects.
Using in kitchen
• For snacking on pumpkin seeds. Scoop the seeds, wash and pat dry them. Spread the seeds in a single layer on a pastry sheet, sprinkle with oil, salt and/or spices of your choice (I use Indian curry mix).
Bake on 300°F in an oven for 20 to 30 minutes, or until golden. Let them cool and enjoy.
• Toss them over chicken or tuna fish salads or over salad greens.
• Add pumpkin seeds during sautéing vegetables.
• Grind the seeds and add them to vinaigrette or creamy salad dressings.
• Grind the seeds and add them to olive oil and lemon juice for a tasty salad dressing.
• Add ground pumpkin seeds in baking cakes, cookies, muffins, breads or your favorite granola.
• Enjoy whole or ground seeds into your oatmeal.
• Replace pumpkin seeds with nuts when making brittle.
• Use grounded seeds as a thickener in sauces or curries.
Health Benefits
1. Pumpkin Seeds are good for fighting Depression and Anxiety
Pumpkin seeds are very good source of tryptophan. Tryptophan is an essential amino acid. It helps your body make proteins, serotonin and melatonin, which regulate sleep patterns. Serotonin helps control our mood and sleep.Recent studies have explored pumpkin seeds as a natural way to improve sleep quality, particularly in those with insomnia.
2. Pumpkin Seeds in Prostate health and Bladder Treatment
4 out of 5 men after age of 50 have benign prostatic hypertrophy (BPH)—a “swollen” or enlarged prostate.
This condition is caused mainly due to overstimulation of the prostate cells by testosterone and another hormone, dihydrotestosterone. According to researchers when pumpkin seeds and pumpkin seeds oil were consumed by the men with BPH, their conditions improved. They added, that the oil in pumpkin seeds can help prevent the hormones from causing increase of prostate cells.
Thus, both pumpkin seed oil and pumpkin seed extract may help reduce urinary symptoms related to BPH, such as frequent urination and nocturia (nighttime urination).
Thus, the researchers concluded in “Nutrition Research and Practice” that Pumpkin seed oil can be clinically safe and effective complementary and alternative medicine for BPH.
3. Gut Friendly:
New research has studied the potential prebiotic effects of pumpkin seeds on the gut microbiome. Prebiotics are substances that promote the growth of beneficial gut bacteria. Pumpkin seeds, because of their high fiber content, may support the growth of beneficial microbes in the gut, potentially improving digestion and immune function.
Anthelmintic Activity: Pumpkin seeds have also been studied for their ability to act as natural anti-parasitic agents. Some studies suggest that compounds in pumpkin seeds may help expel intestinal parasites like tapeworms, which has led to their traditional use in treating helminthic infections.
4. Pumpkin seeds are best for overall health:
Pumpkin seeds are loaded with antioxidants and phytosterols which promote heart health and protect from cancer, diabetes and Alzheimer’s. They can lower levels of LDL cholesterol("bad" cholesterol) and increase levels of HDL cholesterol("good" cholesterol),
They contain following trace minerals: -
manganese -manganese is essential for enzymes that build proteins.
phosphorus – phosphorus gives energy, with low levels of phosphorus you may feel tired and fatigued.
copper – copper helps maintain healthy bones, arteries and collagen support.
magnesium – magnesium is good for maintaining blood pressure and managing stress . magnesium, in particular, plays a role in neurotransmitter regulation,neuroplasticity,and memory. These findings suggest that regular consumption of pumpkin seeds could contribute to better cognitive function and may help in the prevention of neurodegenerative
diseases like Alzheimer's.
zinc – zinc is an immunity booster, it stops the viruses of common cold and protects from falling sick.
Home remedies
1. Make a poultice with pumpkin seeds and put it on the skin to get relief from headaches, and arthritis.
2. Enjoy an immune boosting pumpkin seeds smoothie by adding 1 tbsp pumpkin seeds, ½ banana, 1 tbsp coconut, 3-4 dates and 1 c almond milk to a blender. Blend and enjoy.
3. Eat pumpkin seeds for snack to get rid of intestinal infections, and to treat bladder and prostrate problems.