Pumpkin Seeds: An Autumnal Treat!
As autumn rolls in and Halloween takes the spotlight, most people focus on carving pumpkins or making squash soup. But don't bin the seeds! They are packed with vitamins, minerals, antioxidants, and healthy fats. From heart health to hair care, pumpkin seeds offer benefits that make them worth keeping in your diet year-round.
What Makes Pumpkin Seeds So Special?
A one-ounce (28 grams) serving of seeds contains:
- 150 calories
- 7g protein
- 13g healthy fats (omega-3 and omega-6)
- 2g fibre
- High in magnesium, zinc, iron and potassium
- Rich in vitamin E
Pumpkin seeds are also a good source of B vitamins, especially riboflavin and folate, which are important for cellular energy and mental health. Their unique profile makes them beneficial for supporting various aspects of health, from energy levels to immune support.
Health Benefits of Pumpkin Seeds
Heart Health
Pumpkin seeds are a great source of magnesium and unsaturated fats, which support heart health by reducing blood pressure and cholesterol. Magnesium helps maintain a steady heartbeat and can relax blood vessels, lowering hypertension over time. Studies show that diets rich in magnesium are associated with a lower risk of heart disease.
Better Sleep
These seeds contain tryptophan, an amino acid that promotes relaxation and sleep. Additionally, their high magnesium content has been shown to support deeper, more restful sleep. For those who struggle to sleep, snacking on a small portion of pumpkin seeds in the evening could be beneficial.
Enhanced Immune Function
Pumpkin seeds are an excellent source of zinc, which is crucial for immune health. Zinc helps your body fight off viruses and bacteria, and its deficiency is associated with higher susceptibility to infections. Eating these seeds regularly can give your immune system a little boost, especially as colder months approach.
Skin and Hair Benefits
The zinc and vitamin E in pumpkin seeds are wonderful for skin health, helping with collagen synthesis and protecting the skin from damage. Additionally, the high dose of healthy fats helps keep your hair shiny and skin hydrated.
How to Enjoy Pumpkin Seeds
Topping for Salads, Soup or Yoghurt
Add a tablespoon of pumpkin seeds to salads or soups for a nice crunch. They pair particularly well with butternut squash soup, Greek yoghurt, or grain bowls, giving a satisfying texture while adding a nutritional boost.
In Smoothies and Porridge
Blend pumpkin seeds into smoothies, or sprinkle them onto porridge for a subtle nutty flavour and an added dose of protein and minerals. This is an easy way to add some variety to your breakfast routine.
Pumpkin Seed Butter
Like almond or peanut butter, pumpkin seed butter is creamy, nutty, and packed with nutrients. You can spread it on toast, use it as a dip for fruit, or blend it into your favourite recipes.
Are There Any Side Effects?
For most people, pumpkin seeds are a safe and healthy food choice. However, like many seeds, they contain a fair amount of fibre, so eating them in large quantities can cause digestive issues in some people, especially if you’re not used to a high-fibre diet. Start small, and drink plenty of water when eating fibre-rich foods. Also, they’re high in calories, so moderation is key if you’re watching your caloric intake.