Pumpkin Seed (Pepitas) Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Pumpkin Seeds

  • Promote Wellness of Prostate

    Pumpkin seeds or pepitas help improve men's health, according to studies by researchers. The nutrient-rich seeds are said to inhibit prostate enlargement and lower the risk of prostate cancer. Laboratory tests done in Hungary have proven that pumpkin seed oil contains therapeutic effects on bladder function and urinary system.
     
  • Great Source of Protein

    Health advantages of pumpkin seeds can never been separated from its high protein content. They give you 30 g of protein or 54% of RDA in every 100 g of the seeds. Furthermore, they supply fine quality amino acids including glutamate and tryptophan. Glutamate is needed by the body to produce GABA, which helps relieve anxiety and stress. Tryptophan, on the other hand, is used to produce serotonin, which is a sleeping aid.
     
  • Capable of Lowering Cholesterol

    Pepitas are loaded with linoleic acid (omega-6), an essential fatty acid that is useful to boost HDL cholesterol (good cholesterol) and reduce the LDL cholesterol (bad cholesterol). It is important to prevent coronary artery disease and enhance your blood lipid profile.
     
  • Better Skin Health

    Vitamin E is one of the most significant health properties found in raw pumpkin seeds. It is a potent fat soluble antioxidant, which protects tissue cells, mucus membranes and skin from the damaging free radicals.
     
  • Anti-Inflammatory

    The natural anti-inflammatory property of pepitas is also a vital health fact. It assists in relieving the symptoms of arthritis patients.
     
  • Prevent Osteoporosis

    The merits of pumpkin seeds can be extended to its ability to protect you from osteoporosis due to the substantial amount of zinc contained in the nutritious seeds.
     
  • Beneficial to Bone Health

    Pepitas are a good source of magnesium. According to nutritionists, magnesium-rich diets contribute to stronger bone structures. The mineral also provides strength to your bones and joints. 

Facts about Pumpkin Seeds


Raw Pumpkin Seeds

Pumpkin seeds, sometimes called pepitas, are flat, deep green seeds. Like cantaloupe and squash, pumpkins and the seeds are from the Cucurbitaceae or gourd family. Some pumpkin varieties produce seeds with no shells, while others are covered in creamy white husks.

Pepitas contain a chewy texture and a mild sweet, nutty taste. Although roasted pumpkins seeds are usually used in perennial Halloween treat, they are extremely scrumptious and nutritious and can be eaten throughout the year. 

Where to Buy Pumpkin Seeds?


Many grocery stores and health food stores do sell pepitas. Pepitas are sold whole in hulls, both salted and unsalted.
 

Pumpkin Seed Nutrition Facts and Calories
 

Nutritional Value of 1 Cup (138 g) Dried Pumpkin Seed Kernels
Calories 747 kcal
Total Fat 63 g
Cholesterol 0 mg
Sodium 25 mg
Total Carbohydrates 25 g
Dietary Fiber 5 g
Sugars 1 g
Protein 34 g

 

Pumpkin Seed Recipe


Pumpkin Pie with Pumpkin Seeds Recipe

Ingredients:
  • 2 cups pumpkin seeds
  • 2 teaspoons vegetable oil
  • 2 tablespoons confectioner’s sugar
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground allspice

Preparation:
Preheat the oven to 375°F and set a rack up in the middle. Mix the pumpkin seeds with the vegetable oil. Place on a baking sheet to roast, stirring carefully every 5 minutes, for 15 minutes or until the seeds are browned and crisp. Remove from the oven, then sprinkle the sugar and the spices over. Toss well to coat. 

Pumpkin Seed Side Effects


Pumpkin seeds are safe when consumed in food amounts. However, it is claimed by some men that the seeds cause ejaculation problems.
 

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