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The wealth of health in pumpkin seeds
What you need to know:
TIP. Pumpkins have unique qualities and numerous minerals tacked away in their seeds. Because of this, these seeds are filled with health benefits unknown to most people, who after securing the pumpkin throw them away. Below are some of these benefits;
Pumpkin seeds are;
• Filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper.
• A good source of vitamin K.
• Contain phytosterols compounds that have been shown to reduce levels of LDL cholesterol.
• Contain L-tryptophan, which helps with good sleep and lowering depression.
• High in zinc, making them a natural protector against osteoporosis (born disease). Low intake of zinc is linked to higher rates of osteoporosis. Studies have found a correlation between low dietary intake of zinc, low blood levels of the trace mineral and osteoporosis at the hip and spine.
• A good source of vitamin E, which boosts the immunity and is essential for healthy skin.
• The most alkaline-forming seed, meaning that they are not acidic.
• Are an excellent source of vitamin B group. These vitamins are essential for bodily functions such as energy production and making red blood cells.
• Contain good quality protein, for strength and body building.
• Pumpkin seeds have also been said to prevent calcium oxalate kidney stone formation.
• Reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
• Are used in many cultures as a natural treatment for tapeworms and other parasites.
• Are good for prostate health. The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.
Preparation tips
There must be as many ways of preparing them as there are traditions. Here are two of these;
Roast them
You can simply roast them lightly by laying them in a single layer on a cookie sheet and roasting them in a 160-170°F (about 75°C) oven for 15-20 minutes. Longer than this would mess with the nutritional breakdown hence lowering the health benefits.
There is, however, an elaborate method of roasting.
• Clean the seeds.
• Boil for 10 minutes in salt water.
• Drain seeds in a colander and dry lightly with a paper or tea towel.
• Spread seeds onto a baking sheet and drizzle with about one teaspoonful of olive.
• Roast seeds at 325F for 10 minutes. They are ready to eat.
Grind into other foods
Pumpkin seeds can be eaten in other soups and sauces. After cleaning them, dry and grind them then sprinkle in your sauces.
Even better, grind them together with groundnuts and make your usual groundnut stew. The seeds add flavour without altering the taste much while still providing the health benefits.
