Pumpkin seeds: Unique ways to include in your diet

Overview

Pumpkin seeds, also referred to as “pepitas” in Mexican Spanish, differ from the hard white seeds found in carving pumpkins as most store-bought pumpkin seeds are shell-free. These green, flat, and oval seeds are packed with nutrients.

One ounce (oz) or 28 grams (g) of shell-free pumpkin seeds contains approximately 160 calories, primarily derived from fat and protein. 

Pumpkin seeds

Pumpkin seeds are rich in essential nutrients despite their small size. Consuming a small portion of pumpkin seeds can supply you with a significant amount of beneficial fats, magnesium, and zinc.

Pumpkin seeds possess a delicate taste, yet they are abundant in essential nutrients such as magnesium, iron, phosphorus, and manganese. Additionally, they naturally contain fibre, fat, protein, and complex carbohydrates.

These seeds are perfect for grinding and incorporating into baked goods, soups, and smoothies. Alternatively, they can be used whole and sprinkled onto salads, oatmeal, or any other dish you desire. The potential risks associated with consuming pumpkin seeds are minimal and relatively low for the majority of individuals. 

This is particularly noteworthy considering the significant health benefits they offer, as well as their ability to counteract the detrimental effects of sugar on the body. Furthermore, these seeds can be seamlessly integrated into your daily meals.

Pumpkin seeds nutrition 

• Sugars: 0g
• Vitamin C: 0.085 mg
• Sodium: 5mg
• Carbohydrates: 15.2g
• Protein: 5.3g
• Calcium: 15.6mg
• Fiber: 5.2g
• Copper: 0.196mg
• Phosphorous: 26.1mg
• Fat: 5.5g
• Calories: 126
• Magnesium: 74.3mg
• Vitamin B-6: 0.01mg
• Zinc: 2.92mg

Carbohydrates

A single serving of pumpkin seeds contains 15.2 grams of carbohydrates, but the net carbs are only about 10 grams due to the 5.2 grams of fibre present in the serving.

Fats

In a single serving of pumpkin seeds, there is slightly more than 5 grams of total fat. The majority of the fat content in packaged products comes from the fats added during the roasting process. Alternatively, suppose you roast the seeds using one tablespoon of olive oil. 

Protein

Roasted pumpkin seeds offer 5.3 grams of protein per ounce, making them a valuable source of this essential nutrient. Consuming 10 to 35% of your total calories from protein provides numerous health benefits, including aiding in the building and repair of tissues in your body.

Calories

A one-ounce serving of pumpkin seeds contains 126 calories, which is equivalent to two tablespoons. Despite being rich in nutrients, they are also high in calories. It is essential to keep an eye for the portion size when consuming them as a snack or using them to enhance the flavor of other foods.

Vitamins and Minerals

Pumpkin seeds are packed with essential minerals such as magnesium, phosphorus, copper, and zinc. It is worth noting that one teaspoon of table salt contains 2,325 milligrams of sodium. To reduce your sodium intake, opt for unsalted pumpkin seeds or use salt sparingly.

Health Benefits of Pumpkin Seeds

Bone health

Magnesium, found in pumpkin seeds, plays an essential role in the formation of bones. Studies have shown that a higher intake of magnesium is associated with increased bone density. Conversely, low levels of magnesium in the blood have been linked to a higher risk of osteoporosis in postmenopausal women.

Supports cellular growth and repair

Protein plays a major role in the growth and repair of cells in our body. For adults aged 31 to 50, consuming approximately 6 ounce-equivalents for men and 5 ounce-equivalents for women daily is recommended. Including a snack of pumpkin seeds, which are rich in amino acids, can help meet this requirement and provide the necessary building blocks for cell regeneration.

Promotes restful sleep

Pumpkin seeds are a natural source of tryptophan, an amino acid known for its sleep-enhancing properties. By incorporating pumpkin seeds into a balanced diet, you can benefit from their sleep-inducing effects, ensuring a peaceful night’s rest and waking up refreshed.

Boosts male fertility

Apart from enhancing immunity, zinc has been proven to improve sperm quality and male fertility. Furthermore, pumpkin seeds are rich in antioxidants, which have been shown to elevate testosterone levels and promote healthy male fertility.

Alleviates prostate symptoms

Benign prostatic hyperplasia (BPH), a common condition among older men, often leads to urinary tract symptoms that can significantly impact the quality of life. Recent research suggests that pumpkin seed extract can effectively improve the lives of individuals with BPH, offering relief from symptoms such as frequent urination.

Reduces the risk of cancer

Pumpkin seed oil has been proven to lower the risk of developing different types of cancer, such as breast cancer and prostate cancer. A study conducted in Nutrition and Cancer discovered that postmenopausal women who incorporated pumpkin seeds into their diet, along with other foods rich in phytoestrogens like sunflower seeds and soybeans, experienced a decreased risk of breast cancer.

Promotes hair growth

If you are seeking a natural solution to reduce hair loss, nutrition plays a significant role. A study revealed that consuming 400mg of pumpkin seed oil daily increased hair count in men with androgenetic alopecia by 40%. Pumpkin seed oil capsules can also be taken to achieve this dosage. Additionally, applying pumpkin oil directly to the scalp may stimulate hair growth. Although further research is required, an animal-based study demonstrated increased hair growth after three weeks of topical application.

Boosts immune function

Consuming just 1 ounce of roasted pumpkin seeds, equivalent to approximately 85 seeds, provides 20% of your daily value for zinc. Zinc is an essential mineral the body does not store, making regular intake crucial. Insufficient zinc levels can impair important immune processes, including the function of natural killer T cells. Additionally, adequate zinc intake is vital for proper wound healing following an injury or infection.

Promotes good digestive health

Fiber offers numerous benefits, including promoting optimal digestive health, regular bowel movements, and reducing the risk of diabetes, obesity, and heart disease. With 5.2 grams of fibre per ounce, whole pumpkin seeds serve as a nutritious snack that can help increase your daily fibre intake.

Side effects of consuming pumpkin seeds

While pumpkin seeds are generally considered healthy, there are certain situations where they may not be suitable. Firstly, if you have an allergy to nuts or seeds, it is important to avoid consuming pumpkin seeds. The same applies if you have a specific allergy to pumpkins.

For individuals with certain gastrointestinal or autoimmune conditions, nuts can potentially worsen symptoms. However, this can vary from person to person and depends on individual tolerance. It is recommended to personally experiment and observe if consuming pumpkin seeds has any negative effects on your well-being.

Consuming pumpkin seeds in moderation is advisable, as consuming excessive amounts could lead to digestive discomfort and potentially contribute to weight gain. It is important to note that whole pumpkin seeds should not be given to children due to the risk of choking. Instead, they should be ground into a powder form and mixed with soft foods.

Additionally, pumpkin seeds have the potential to lower blood pressure. However, if your blood pressure tends to be naturally low, it is advisable to avoid consuming excessive amounts of pumpkin seeds.

Allergic reactions to pumpkin seeds are extremely rare, but they can occur. Symptoms of pumpkin meat or seed allergy may include chest tightness, hives, and vomiting. If you suspect an allergy to pumpkins, it is important to seek medical attention from a healthcare professional.

When consuming pumpkin seeds, it is important to note that if you are not used to consuming a lot of fibre, your digestive system may take some time to adjust. To avoid uncomfortable symptoms such as gas, bloating, or constipation, it is recommended to increase your intake of pumpkin seeds gradually.

It is also worth mentioning that not all pumpkin seeds offer the same benefits. Processed or packaged pumpkin seeds often contain high levels of sodium and preservatives. For optimal nutrition, it is recommended to roast your own pumpkin seeds or consume them raw.

Storage and safety

It is important to extract the fresh pumpkin seeds promptly after slicing the pumpkin when harvesting. Pumpkins, being a low acid vegetable, are susceptible to bacterial growth if left at room temperature. To prolong the shelf life of raw pumpkin seeds, store them in the refrigerator. Since fresh seeds contain high levels of oils that can turn rancid rapidly, it is advisable to seal roasted pumpkin seeds in an airtight container and keep them at room temperature.

Easy ways to include pumpkin seeds into your diet

Pumpkin-seen granola bars

Granola bars are a popular snack option for those on the go. However, many commercially available granola bars are high in brown sugar and lack nutritional value. For a healthier alternative that will keep you satisfied, try incorporating pumpkin seeds into your recipe. Combine rolled oats, nuts, honey, a dash of sea salt, and perhaps some nut butter, then bake the mixture in the oven briefly. After allowing them to cool, shape the mixture into bars or roll them into granola balls for a nutritious snack.

Roasted pumpkin seeds

Occasionally, the most enjoyable method of consuming pumpkin seed shells involves eating them alone, without any additional ingredients. Roasting them enhances their flavour, making them a delicious snack. To roast raw pumpkin seeds, place them on a baking tray and bake them in the oven for a brief period. Alternatively, you can roast them in a frying pan. For added flavour, consider seasoning the pumpkin seeds with sea salt or spices, or choose a sweeter taste by roasting them with honey and cinnamon.

Pumpkin Seed Biscuits

No matter which type of cookie you prefer – be it chocolate chip, peanut butter crunch, or gingersnap – enhance your cookie recipe by incorporating pumpkin seeds into the dough. The addition of these seeds is highly beneficial as they contain healthy fats and fibre, which help counterbalance the potential sugar rush caused by cookies. 

Moreover, pumpkin seeds possess a mild flavour that effortlessly complements other tastes. Suppose you’d rather not experience the texture of seeds in your cookies. In that case, you can grind them into a fine powder and sprinkle it into the batter, thus reaping all the health advantages without compromising on the desired texture.

Pumpkin seed soup

To prepare pumpkin seed soup, you will require a food processor, a heavy-duty blender, or a coffee grinder. These tools will help you chop, blend, or grind the seeds to incorporate them into the soup. After blending, processing, or grinding the seeds:

1. Mix them into a vegetable or bone broth of your preference.
2. Customize the soup with your desired seasonings and vegetables.
3. Consider adding whole pumpkin seeds on top as a crispy garnish for an extra crunch. 

Pumpkin seed bread

There’s nothing quite like the satisfaction of baking your own loaf of bread, especially when it’s infused with the deliciousness of pumpkin seeds! Similar to making cookies, you have the option to either incorporate the pumpkin seeds whole or grind them into a fine powder before adding them to the dough. 

To create this delectable bread, you’ll need a combination of flour (such as wheat, almond, quinoa, rice, buckwheat, or oat), salt, water, and yeast. If you prefer, you can also include eggs in the recipe, provided they are well tolerated. Prepare the pumpkin seeds as you would for regular bread, then incorporate them into the dough. Alternatively, you can sprinkle the seeds solely on top of the dough, allowing them to become embedded in the crust.

Pumpkin seed butter

Pumpkin seed butter is a nutritious and tasty alternative to traditional nut butter. By using a food processor or nut pressor, you can easily create your own creamy pumpkin seed butter. Consuming pumpkin seeds and other nuts and seeds in butter form can help reduce the risk of certain diseases. 

However, it is important to note that peanuts, a controversial nut/bean, may pose problems for specific individuals due to their higher mould content and increased allergy risk compared to other nuts or legumes. Therefore, it is beneficial to consider exploring different options, such as pumpkin seed butter, instead of solely relying on peanut butter.

Pumpkin seed salad

The versatility of salads allows for endless combinations of ingredients. For a unique twist, consider using shelled pumpkin seeds as the main base of your salad, incorporating fruits, nuts, seeds, cheese, olive oil, and vegetables like carrots and tomatoes. 

Add raisins and cinnamon for a trail mix-inspired salad for a healthy and flavorful option. Alternatively, pumpkin seeds can be a delicious salad topper for a classic lettuce and veggie salad. Just sprinkle a handful of seeds on top, drizzle with a nutritious dressing, and savour the flavours!

Pumpkin seeds are rich in nutrients and contain potent antioxidants, which can aid in addressing nutritional gaps and potentially safeguard against various health issues.

FAQs