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Health Benefits of Pumpkin Seeds
by Maria Carr

Pumpkin seeds are a very good source of the minerals phosphorous, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.

Pumpkin seeds (Cucurbita maxima), also known as pepitas, are flat, dark green seeds. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious and nutritious, that they can be enjoyed throughout the whole year.

Pumpkins, and their seeds, are a fall celebrated food both for their dietary and medicinal properties. They have recently become more popular as research suggests that they have unique nutritional and health benefits.

Zinc is one of the nutrients found in pumpkin seeds. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate.

Their healing properties have also been recently investigated with respect to arthritis, lowering cholesterol, and enhance the immune response. They are a very good source of the minerals magnesium, manganese and phosphorous, and a good source of iron, copper, protein, and as previously mentioned, zinc.

Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.

Tips for Preparing Pumpkin Seeds:

How to Toast Pumpkin Seeds: While most health stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.

Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.

Or coat 1/2 cup of seeds with 1 teaspoon olive oil and 1/2 teaspoon seasoning of your choice. Place in 250 degree F. oven for about 1 hour, stirring every 15 minutes. They are done when they are light brown in the toasted.A

Few Quick Serving Ideas:

• Add pumpkin seeds to healthy sautéed vegetables or on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
• Add pumpkin seeds to your oatmeal raisin cookie, hot or cold cereal, or granola recipes.
• Next time you make burgers, add some ground pumpkin seeds.
• Try additional seasonings on your pumpkin seeds: Cajun seasoning, Worcestershire sauce, soy sauce, and garlic salt are some of the many possibilities.
  

Storing: Store baked pumpkin seeds in an airtight container.

For squash and other recipes visit OKinHealth`s recipe page

Submitted by Maria Carr, editor of www.OKinHealth.com   

References

Any content included on this article is intended as a guide only and should not be used as an to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.

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