Pumpkin Seeds may be Small, but they’re packed full of Valuable Nutrients
Pumpkin Seeds contain a wide variety of vitamins and minerals including: magnesium, manganese, copper, protein, and zinc. They also contain an array of beneficial plant compounds known as phytosterols, plant sterols (structurally similar to cholesterol that act in the intestine to lower cholesterol absorption), and free-radical fighting antioxidants. These nutrients and plant compounds could benefit your heart, liver, immune system, and even help fight diabetes.
One ounce of Hulled Pumpkin Seeds (28 grams), also known as Pepitas
Which is not very much, contain:6
- Fiber: 1.7 grams (g)
- Vitamin K: 14.4 mcg (18% of the RDI)
- Phosphorus: 329 mg (33& of the RDI)
- Manganese: 0.8 mg (42% of the RDI)
- Magnesium: 150 mg (37% of the RDI)
- Iron: 4.2 mg (23% of the RDI)
- Omega-3 Fatty acid: 50.7 mg
- Omega-6 Fatty acid: 5797mg
Pumpkin Seeds contain Antioxidants like Carotenoids and Vitamin E
These antioxidants as I’ve mentioned in past articles, can reduce inflammation and protect your cells from harmful free radicals. Because of their anti-inflammatory properties, consuming foods with antioxidants can protect against many different diseases.7 An animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.8 As you can see, it is mainly the high levels of antioxidants in pumpkins seeds that are responsible for their positive effects on health.
Other Health Benefits of Pumpkin Seeds?
They have been linked to a reduced risk of certain cancers including stomach, breast, lung, prostate, and colon cancers.8 They can be beneficial of Type 2 diabetics. The high content of magnesium found in pumpkin seeds may be responsible for this. An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.9
No sweat recipe of the week
Sprouted Pumpkin Seed Butter
- 1 bag of “Go Raw” Sprouted Pumpkin Seeds
- 2 TBSP of Coconut oil
- (Optional) 2-3 tsp of Real Maple Syrup (not Aunt jemima) or Raw Honey
- Place Go Raw Sprouted Pumpkin Seeds in the food processor or blender with food processor attachment
- Start blender on lowest speed and increase as seeds breakdown
- Increase the speed to “high” and continue processing while using a tamper, such as a spoon or spatula, to scrape the seeds away from the sides of the container
- Continue to do so until the pumpkin seed butter is mostly smooth. Turn off the blender.
- Add the coconut oil and the maple syrup or honey if you are adding any
- Slowly increase the blender speed back to the “high” speed and process for 1 to 2 min, or until the seed butter is smooth
- Use a spatula to carefully transfer the seed butter to a glass container. Seal tightly and store in your pantry for up to 3 weeks. Once opened or if jar is not tightly sealed store in refrigerater