Pumpkin Seeds Health Benefits and Nutrition Facts
If you're carving out a few jack-o-lanterns for the front porch, don't throw away those pumpkin seeds. Not only are they a healthy snack, they're quite delicious. If you see packages of pepitas, these are seeds or kernels of pumpkin but called their native Mexican name.
Health Benefits of Pepitas
Photo courtesy of Microsoft Clipart
Pumpkin kernels are rich in manganese with almost 52 percent of your daily-required amount in just a quarter cup. That quarter cup of seeds also contains over 45 percent of the daily value for magnesium and over 40 percent of phosphorus. The tryptophan in a quarter cup of pumpkin seeds amounts to 35 percent of what you need daily. In addition, the seeds contain high amounts of iron, copper, vitamin K, zinc and plant protein.
Prevents BPH
If you're over 50 years old, you will be at risk for developing BPH (Benign Prostatic Hypertrophy - an enlargement of the prostate). Pumpkin seed oil proves to prevent the problem or at least delay it. There are component of the pumpkin seed oil that help delay the enlargement of the prostate. In addition, the phytonutrients such as the carotenoids in the seeds also provide prostate benefits. Pumpkin seeds are high in omega-3 fatty acids, another substance that lowers the risk for BPH.
Studies also show that the zinc in pumpkin seeds provides additional protection from osteoporosis. One study of 400 men between 45 and 92 showed that those with low intake of zinc and low blood levels of the mineral, tended to run the highest risk of osteoporosis of either the spine or hip.
Helps Reduce Inflammation
If you have arthritis, add pepitas to your diet. Some animal studies showed that pepitas performed as well as a non-steroidal drug, indomethacin, to reduce inflammation. In addition, the drug indomethacin damaged the fats that line the joints and make the arthritis progress faster. Pumpkin seeds had no effect on the joint's fatty lining so it didn't add to the progression of the disease.
Lowers Blood Cholesterol Level
Pumpkin kernels, like other types of seeds such as soybean and corn, contain phytosterols. The structure of the phytosterols is very similar to the body's cholesterol. Because of this, the body may produce less, thus reducing the blood level of cholesterol and the potential damage from high levels in the blood. In addition, the phytosterols also provide additional protection from certain types of cancer and enhance the immune system. Nuts and seeds containing high amounts of phytosterols include not only pistachios and sunflower seeds as the top, but also pumpkin seeds just a few milligrams below the first two.
Good Defense Against Depression
The L-tryptophan in the pumpkin seed provides a good defense against depression. The glutamate in pepita helps synthesize GABA, an anti-stress substance in the brain that also prevents nervous irritability, anxiety and sometimes depression. Pepitas also provide relief from constipation with the high fiber content. For the winter cold season, pumpkin kernels can help prevent catarrh. This is usually a symptom of a cold and causes thick mucous from the mucous membranes in the head. Some studies show that pumpkin seed consumption may help prevent gallstones and kidney stones as well as help prevent obesity.
Don't throw away those seeds when you carve your pumpkin this Halloween. Simply clean off the stringy goop, place them on a tray and put them in a 160 to 170 degree oven for about 20 minutes or less. When they're roasted, use seasoning salts or plain salt for a tasty and nutritious treat.
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