When you cut your squash this fall, instead of just dumping the seeds, roast them in the oven or eat them raw for a nutritious snack.
Pepitas are the shelled version of pumpkin seeds, so pumpkin seeds have a shell and pepitas do not. They are a natural source of vitamins, minerals, and essential fatty acids that can add a variety of nutritional benefits to any dish along with a satisfying crunchy texture.
Health benefits of pepitas
1. They are high in healthy fats
Although the seeds are high in fat, they are mostly made up of monounsaturated and polyunsaturated fats, explains Sarah Canterman, RD.
These heart-healthy fats are linked to increased HDL (good) cholesterol levels and a lower risk of heart disease, according to the T.H. School of Public Health. Chan from Harvard.
2. They are rich in minerals
Nuggets contain beneficial minerals like zinc, a trace mineral and a crucial factor in promoting a healthy immune system and healthy metabolism, Canterman says.
Pumpkin seeds are also high in magnesium, a mineral responsible for more than 600 chemical reactions in the body, including those related to cell repair, protein synthesis, and nervous system function.
While this mineral is essential for overall health, 60 percent of Americans don't get the recommended daily allowance for magnesium, according to a January 2015 review in Physiological Reviews.
3. They are related to urinary and prostate benefits.
A randomized, placebo-controlled study in a 2008 issue of the journal Urology treated 476 people with lower urinary tract symptoms and benign prostatic hyperplasia with pumpkin seeds.
The results showed a significant improvement of 6.8 points or 1.2 points compared to the placebo group.
4. They are related to an increase in testosterone.
Magnesium helps regulate the levels of other nutrients in your body and supports the action of enzymes. Research in the April 2011 issue of Biological Trace Element Research links magnesium to increased testosterone levels.
5. They are linked to a better state of mind
Pumpkin seeds are a dietary source of tryptophan, an amino acid that has a positive effect on sleep, anxiety, mood, appetite, and pain.
For mild to moderate depression, tryptophan is linked to a decrease in depressive symptoms and less anxiety, according to an April 2016 research in the Archives of Psychiatric Nursing. Increases serotonin in the brain, which affects mood.
6. They are related to better sleep
Pumpkin seeds contain two compounds that can help improve your ability to fall asleep and stay asleep. It has been shown in research, such as a December 2012 study in the Journal of Research of Medical Sciences, that the mineral magnesium improves people's perception of the quality of their sleep, including sleep time, waking up early in the morning. morning and sleep efficiency.
Pumpkin seeds are also a source of tryptophan, an amino acid that has moderating effects on sleep, according to a July 2015 review in Evidence-Based Complementary and Alternative Medicine. Tryptophan is the compound in turkey that makes your dinner Thanksgiving is famous for inducing naps. .
7. They could improve athletic performance.
Pumpkin seeds contain essential fatty acids and zinc, both of which help keep athletes healthy. Research in the March 2011 issue of the Australasian Medical Journal recommends pumpkin seeds, along with oily fish and walnuts, as good sources of fat for athletes.
Vegan athletes, in particular, may turn to pumpkin seeds as a source of protein and zinc in pumpkin seeds, suggests a 2017 analysis from the Journal of the International Society of Sports Nutrition.
8. Promote digestive health
A 1-ounce serving of pumpkin seeds contains about 2 grams of fiber. A diet rich in fiber promotes digestive health.
Aim to consume between 25 and 38 grams per day, according to the Academy of Nutrition and Dietetics.
Can You Eat Pumpkin Seeds While Pregnant?
Yes, pumpkin seeds are safe to eat during pregnancy and they also contain many of the most important nutrients for prenatal development.
These nutrients include:
Iron: Iron deficiency is a common concern during pregnancy, according to the Mayo Clinic. Iron helps in the production of red blood cells, which carry oxygen throughout the body. During pregnancy, the body produces more red blood cells to stimulate the growth of the baby, which is why iron is more important than ever.
B vitamins: The main function of B vitamins is energy production, and energy needs are much higher during pregnancy. For this reason, pregnant women need higher amounts of vitamin B. Folate is the most important B vitamin during pregnancy because it helps prevent neural tube defects, according to the Mayo Clinic. One ounce of pumpkin seeds provides about 4% of your DV.
Zinc: Pumpkin seeds contain zinc, an important mineral for pregnant women. Zinc aids in the production of DNA and helps drive the rapid cell growth that occurs in a developing baby, according to the World Health Organization.
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