Pumpkin is grown not only for its edible fruit, but also for its seeds. Both meat and seeds of the pumpkin have been a very popular food for the Indians that have appreciated because of their healing properties and nutritional composition. Even though today pumpkin seeds are part of recipes of many cultures, they are considered a trade mark of traditional Mexican cuisine.
Pumpkin seeds are tasty, valuable, but also caloric food. So, 100 g of pumpkin seeds ensures up to 546 kcal, but also a number of nutritious substances. Like other seeds, almost half of the content is oils that in their composition contain both omega 3 and omega 6 fatty acids. They also stand out with their high contribution of proteins (around 25%) and a number of minerals, especially phosphorus, magnesium, copper, selenium and manganese, and the content of zinc and iron is also enviable. As for the vitamins, pumpkin seeds are rich with vitamin E and vitamins from B group (except for vitamin B12)
Pumpkin Seeds Health benefits
Researches show a decreased frequency of prostate disease in the areas where pumpkin seeds are consumed on a regular basis. The largest number of scientific proofs speaks in favor of protective output on the occurrence of benign hyperplasia of the prostate. Even though the mechanism of positive effect is not known, the unique combination of zinc, lignan and phytosterol contained in the pumpkin seeds is considered creditable.
It is similar with sesame seeds, pumpkin seeds as an excellent source of magnesium contribute to normal muscle and nervous system function, and thanks to copper and selenium they contribute to protecting cells from oxidative stress. An interesting research on rats published in the magazine Pharmacological Research suggests that adding pumpkin seeds to your diet has a beneficial effect on reduction of inflammations related to arthritis and that their effect can even be compared to the effects of non-steroid anti-inflammation drugs. But, unlike anti-inflammation drugs which increase the level of oxidized fats in the joints and with it bring the arthritis progression, the intake of pumpkin seeds is not followed by negative side effects. Of course, further researches are needed so we could speak of beneficial effect of the seeds on arthritis.
As a great source of iron, pumpkin seeds can be of great use for vegans who often lack this important mineral. Some of the consequences of the iron deficit are fatigue amenability to infections and reduced ability for studying and concentration.
Culinary applications
Most of the people take in pumpkin seeds via bread products or by nibbling them separately as a snack. But, due to their peculiar taste and valuable ingredients that they contain, they deserve a more significant place in our cuisine. For the nutrient components to stay preserved, it is recommended to peal the seeds just before using them, while the grayish-green membrane shouldn’t be removed, which is especially rich with nutrients.
Pumpkin seeds usually go well with salads, whether you only sprinkle them on top or in the form of salad dressing made out of grinded pumpkin seeds, garlic and parsley mixed with olive oil and lemon juice. You can also add it to stewed vegetables, to your favorite cereals for breakfast, yogurt, and steak and vegetable mixtures.
The oil from the seeds is made by cold molding, it is dark green, easy to digest and very valuable nutritiously. It is used for preparing various salads, and as an addition to vegetables and pasta. For longer feeling of fullness, chew well
When you eat almonds, cashews, pumpkin seeds…, chew them well.
Even though these foods abound in calories, the scientists have found that longer chewing prolongs the feeling of fullness: people that have chewed pumpkin seeds 40 times before they swallowed them felt full for a longer time than those who chewed them 25 or 10 times. One of the explanations for being fuller is that food that has been chewed well facilitates gaining energy.