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Fall is the season for everything pumpkin, from the crowd-favorite pumpkin spice latte to carved jack-o’-lantern decor and delicious pumpkin recipes. Pumpkins have been called a superfood, but there’s one more reason to love them — their seeds pack a nutritional punch. Learn the amazing nutritional value of pumpkin seeds and why you shouldn’t throw your pumpkins after Halloween.
Precisely 100 grams of unsalted pumpkin seeds boast several healthful compounds the body needs for daily functioning. Here are some of them.
Protein is a macronutrient that supports the body in many ways. It helps build muscles, improve brain functions and keeps your skin and hair healthy. Eating foods rich in protein, like pumpkin seeds, provides your body with nine amino acids it can’t produce on its own. Experts say 10% to 35% of your daily calories must be protein. Scoop the seeds out from your pumpkin. Baked seeds make for excellent snacks.
Are pumpkin seeds good for gut health? Yes. Eating 100 grams of pumpkin seeds will give you 6.5 grams of fiber to make your digestive system happy in many ways. Fiber helps regulate bowel movements, prevents constipation, maintains good sugar levels and promotes the balance of beneficial bacteria in your stomach. Health experts suggest consuming 21-38 grams of fiber daily, depending on your age and gender. Nibbling on pumpkin seeds while you lounge and watch your favorite show can help supplement your fiber intake.
Iron helps the body produce hemoglobin or red blood cells, which help carry oxygen from the lungs through the other systems. Deficiency can prevent the cells from receiving adequate oxygen-rich blood, prompting symptoms like unhealthy nails. Eat pumpkin seeds if you think you’re not getting enough of this mineral from your diet. They help fill in the gaps in iron insufficiency.
Magnesium facilitates numerous body processes. It supports heart, bone and metabolic health and moderates some neurotransmitters in the nervous system to help you get a good night’s rest. Women 19-51 years old need 310-320 milligrams of this compound, whereas men of the same age need 400-420 milligrams. Eating 100 grams of pumpkin seeds will give you more than 100% of your daily magnesium, so include them in your meals. Use them as garnishings or ingredients in sauces.
Phosphorus is the second most abundant mineral in your body, comprising 1% of your weight. It helps make protein, which is essential for cell and tissue repair. Together with B vitamins, it supports nerve signaling and muscle contractions, boosts the function of the kidneys and regulates heartbeat. Dietary experts recommend adults consume 700 milligrams of phosphorus per day. Ensure you get enough of this important mineral. Snack on pumpkins or enjoy them as toppings on cookies or muffins.
Potassium is a compound that increases the nutritional value of pumpkin seeds. It acts as an electrolyte to normalize your body’s fluid levels. It also helps control blood pressure, heartbeat and muscle contraction. Potassium also counters the adverse effects of excessive sodium in the body. Salt increases blood pressure, which could worsen if you don’t manage your diet well. Potassium-rich foods like pumpkin seeds can restore blood pressure levels to normal and may also reduce your risk of developing kidney stones.
The FDA recommends men and women increase their potassium intake to 3,400 milligrams and 2,600 milligrams, respectively. When hunger strikes, eat pumpkin seeds instead of junk foods.
Zinc aids your immune system, thyroid and metabolism. Inadequate amount of this mineral in the body can lead to hair thinning, decreased appetite and delayed wound healing. You only need a bit of zinc daily — 8 milligrams for women and 11 milligrams for men. Since 100 grams of pumpkin seeds are stuffed with 7.64 grams of zinc, they have almost 100% of your required daily needs, making them an excellent source. To avoid toxicity and troublesome symptoms, control your zinc intake to what’s advised by experts.
Besides the above benefits, 100 grams of pumpkin seeds also contain traces of the following healthful substances:
Although heat is known to reduce the nutritional content of many foods, one study found that roasting pumpkin seeds at 160 degrees Celsius can increase their antioxidant, flavonoid and phenolic content. These beneficial compounds protect you from inflammation and serious diseases. The right roasting temperature also boosts the quality of plant protein in the seeds.
Roasting affects the nutritional value of pumpkin seeds but in a good way. It’s by far the healthiest method for eating pumpkin seeds.
Others consume the seeds raw. Those who don’t want the slightly better flavor of fresh seeds purée or grate them and top them on salads or baked goods. Some also eat them boiled.
Pumpkin seeds belong to the protein group of nuts and seeds, which are crucial components of a balanced diet. Many of these are also considered superfoods, like chia and flax seeds. Health experts suggest eating a handful, about a quarter of a cup or an ounce of one or combined varieties of nuts and seeds. The amount should be enough to boost your nutrient intake.
Are there downsides to eating pumpkin seeds? Eating pumpkin seeds daily is safe unless they trigger an allergy or any adverse reaction. However, since they’re high in fiber, overeating can cause bloating, constipation or a distended abdomen. So, it’s best to restrict the amount you eat to a handful.
The nutritional value of pumpkin seeds makes them a darling of health-conscious people. Add them to your healthy plate to meet your nutritional needs. A handful of these seeds can strengthen your immune system and help you fight diseases. Instead of raw, eat roasted seeds to get the most out of them. Don’t throw your pumpkin after Halloween. Remove the seeds, rinse them and enjoy them as snacks or crunchy toppings on soups and salads.
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