Carving a pumpkin for halloween this year? Save those seeds! Pumpkin seeds are one of my favorite fall snacks and they pack a huge nutritional punch. Because they are portable and non-perishable, pumpkin seeds make for a great, nutritional snack. Here’s the skinny on pumpkin seeds…
Pumpkin seeds are a source of a wide variety of nutrients including magnesium, zinc, omega-3 fatty acids (healthy fat), fiber, and antioxidants, as well as phosphorus, manganese, iron, and copper. Below I have listed the main nutrients in pumpkin seeds and their health benefits.
Magnesium
One quarter cup of pumpkin seeds provides almost half of the recommended daily amount of magnesium. Magnesium plays an important role in many physiological functions including building strong bones and maintaing bowel health but most notably plays an important role in heart health, benefiting blood pressure and helping to prevent cardiac events such as stroke and heart attack.
Zinc
What doesn’t zinc do? Zinc plays an important role in many physiological functions but most importantly plays a role in immune function and wound healing and is required for proper sense of taste and smell. If you are pregnant or have children, the zinc in pumpkin seeds can support normal growth and development during pregnancy, childhood, and adolescence. Since the body cannot store zinc, it is important to maintain a daily intake of this nutrient.
Plant-Based Omega-3 Fatty Acids
Omega-3 fatty acids are unsaturated fats that also benefit cardiovascular health. These fats are essential and our body cannot make them so we must get them from our diet.
Antioxidants
Pumpkin seeds contain antioxidants which are substances that can protect the body against free radicals that can cause cancer, heart disease, as well as a number of other diseases.
Fiber
Fiber, which is also found in pumpkin seeds can promote bowel regularity, help you maintain a healthy weight, and can help lower risk of diabetes and heart disease.
Are you sold? Do you find yourself wanting to make your own roasted pumpkin seeds so that you can start enjoying the many benefits from this nutrient-packed seed? If so, try my recipe for roasted pumpkin seeds!
Recipe for Roasted Pumpkin Seeds
Ingredients: pumpkin seeds, olive oil, seasoning (salt, cajun seasoning, garlic powder or any other seasoning of your choice)
- Preheat oven to 325 degrees F.
- Take pumpkin seeds from the inside of your pumpkin, place in a colander, and rinse until seeds are separated from pulp and strings.
- Toss seeds in a bowl with the seasoning and olive oil (use enough olive oil and seasoning to lightly coat the all of the pumpkin seeds). Spread the seeds in a single layer on a baking sheet and bake for about 30 minutes or until golden brown. Stir occasionally during cooking.
- Enjoy as a snack or add to a salad!
Until next time, be well!
The Skinny 