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Pumpkin Seeds
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Save the seeds from this year's jack-o-lantern for a nutritious, and delicious snack choice.

The fall is upon us and along with the changing leaves and cooler weather comes the much anticipated pumpkin harvest. Pumpkin seeds have been shown to be an excellent source of magnesium, a mineral which boosts your metabolism and can help provide energy. 

Pumpkin seeds may promote prostate health

Benign prostatic hypertrophy (BPH) is a condition that commonly affects men over the age of 50 in North America. BPH involves the enlargement of the prostate gland, which is often attributable to over-stimulation of the prostate cells by testosterone. Components in pumpkin seed oil appear to interrupt the multiplication of prostate cells.

Pumpkin seeds have anti-inflammatory benefits in arthritis

In recent studies, the consumption of pumpkin seeds by individuals with arthritis has compared favorably with the use of non-steroidal anti-inflammatory drugs.

Pumpkin seeds are a rich source of healthy minerals, protein and monounsaturated fat

A ¼ cup of pumpkin seeds will give you:

  • 46.1% daily value (DV) for magnesium
  • 28.7% DV for iron
  • 52% DV for manganese
  • 24% DV for copper
  • 16.9% DV for protein
  • 17.1% DV for zinc

Pumpkin seed phytosterols lower cholesterol

Phytosterols are compounds found in nuts and seeds that have a chemical structure very similar to cholesterol. When phytosterols are present in our diet in sufficient amounts, they are believed to lower blood levels of cholesterol.

How to Prepare Pumpkin Seeds:

  • Remove the seeds from the pumpkin and wipe them off with a paper towel
  • Spread them out evenly on a paper bag and let them dry overnight
  • Place them in a single layer on a cookie sheet and lightly roast at 160-170 degrees for 15-20 minutes
  • Enjoy!


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