Photo by Nadine Primeau on Unsplash.
At this time of the year where pumpkins are the protagonists and are part of fun family activities, we must take advantage of its abundance and use them—seeds included—for our benefit. These fruits can easily go from decoration in our gardens and kitchen counters to our table as delicious snacks.
Benefits of Pumpkin Seeds
Small pumpkin seeds, also called pepitas, are a good source of nutrients and minerals, such as iron, magnesium, and zinc, as well as healthy oils. Magnesium1 helps control blood pressure, maintain healthy bones, reduce the risk of heart disease and help regulate blood sugar levels. You can see on the website of Nutrition Data the nutritional information of the pumpkin seeds.
Laboratory tests and studies have been carried out suggesting the possible health benefits of pumpkin seeds. Among them, it is shown that it can help improve the health of the prostate, bladder, and heart, help lower blood sugar levels, can also help prevent certain types of cancer2 .
How to Include It in Your Diet
So, if you want to include pumpkin seeds in your diet, you can add them as topping to your favorite salads, soups, and cooked vegetables, you can also include them in smoothies and corn flakes. However, always consult your doctor if eating this food has any risk to your health. You can find ready-to-eat seeds on the market, or if you prefer, you can prepare them roasted at home, scraping the seeds of the pumpkin, wash with water, season them with light species and toast them on a baking sheet. If you want the full recipe, you can read Jessica Gavin’s recipe here. It is recommended to store pumpkin seeds in a cool, dark, and dry place to improve its shelf life.
If you are motivated to go to the kitchen, put on your apron and cook homemade toasted pumpkin seeds, go ahead and cook some recipes to surprise family and friends. We share with you some healthy and delicious recipes made with pumpkin.
Healthy Pumpkin Recipes
Healthy Pumpkin Spice Ice Cream Recipe (Vegan)
– Preparation time: 10 mins
– Cook time: 30 mins
– Author: Elizabeth Rider
– Recipe type: Dessert
– Cuisine: Vegan, Gluten-Free
– Yield: 8
– Preparation time: 10 mins
– Cook time: 55 mins
– Author: Jess
– Recipe type: Dessert
– Cuisine: American
– Yield: 12 slices
– Preparation time: 10 mins
– Author: Molly Thompson
– Servings: 4
– Course: Side dishes
– Author: Tracy
– Cuisine: American, kids
– Servings: 9
– Preparation Time: 5 mins
– Cook Time: 22 mins
– Total Time: 27 mins
– Course: Breakfast, Dessert
– Cuisine: American
– Author: Bethany Kramer
1 https://www.medicalnewstoday.com/articles/286839.php
2 https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section1
