Everything about pumpkins, even the seeds, is wonderful to me. When Halloween rolled around, I used to enjoy cleaning them out of our carved pumpkins and roasting them in the oven. However, raw, sprouted, and roasted pumpkin seeds are now widely available all year round.
Raw pumpkin seeds come in portions of one ounce, or approximately a quarter cup, and have around 150 calories, 15 grams of good fat, only a few grams of carbohydrates, and an amazing 8 to 10 grams of plant protein. Additionally, they are nutrient-rich and healthy. Here are six important benefits of pumpkin seeds, along with several easy ways to include them in your meals and snacks.
Pepitas, or raw pumpkin seeds, are an excellent source of magnesium, manganese, iron, zinc, and copper. While manganese has a function in collagen creation and supports the health of the skin and bones, magnesium aids in mood and sleep improvement. Copper and iron are used in the synthesis of energy, while iron aids in the delivery of oxygen to our cells. Zinc promotes eyesight, healthy skin, and immunity. One serving of pumpkin seeds can provide 14 to 42% of the daily recommended amount for these crucial elements.
These powerful seeds are loaded with antioxidants that protect cells, including as carotenoids and vitamin E, in addition to minerals. Antioxidants not only lessen inflammation but also delay aging and chronic illnesses.
One of the richest sources of alpha-linolenic acid, or ALA, a kind of plant-based omega-3 fatty acid, is pumpkin seeds. The essential omega-3 fatty acids DHA and EPA are abundant in fatty fish like salmon, but only a small portion of ALA is transformed into these compounds. However, the advantages of ALA also include anti-inflammation, protection against heart disease, and a decreased chance of arterial hardening.
Research indicates that consuming pumpkin seeds may help prevent type 2 diabetes or lessen its repercussions in various ways, such as increasing insulin control and shielding organs from the effects of diabetes, in addition to being low in carbohydrates and a rich source of plant protein.
Pumpkin seeds include anti-fungal and anti-viral qualities in addition to zinc and iron, which are both essential for immune system health. Additionally, allergies and food intolerances are not frequently brought on by pumpkin seeds.