Pumpkins seeds are a light snack full of energy and health benefits. You can't rely on pumpkin seeds as a sole source of nutrition, but you can expect to get a boost in energy and immunity from them. Best of all, pumpkin seeds are sweet nuts that are easy to roast or use in a variety of dishes when cooking.
Nutritional Value
Pumpkin seeds are nutrient-rich nuts. They contain high amounts of trace minerals such as magnesium, manganese and phosphorus, which are important in brain health and development. Pumpkin seeds are also good sources of iron, copper, zinc and protein. A serving size of pumpkin seeds consists of a quarter cup. The recommended daily value that you get from pumpkins seeds consists of 46.1 percent magnesium, 16.9 percent protein and 17.1 percent zinc. They will also give you 28.7 percent of your daily iron requirement.
Lower Cholesterol
Plants contain phytosterols which are lipids similar to cholesterol. Pumpkin seeds are high in phytosterols, containing more than 265 mg per 100 g of the seeds. Pumpkin seeds are similar to sunflower seeds in this category and are higher than walnuts and Brazil nuts but not as high in phytosterols as sesame seeds.
Anti-Inflammatory Properties
Recent studies suggest that pumpkin seeds can help those suffering from arthritis or other chronic conditions where inflammation is a problem. Animal studies conducted by Jayaprakasam, Seeram and Nair show that pumpkin seeds had a similar anti-inflammatory effect as indomethacin, a nonsteroidal anti-inflammatory medicine. Not only did the pumpkin seeds offer a similar pain reduction, but they did not have the adverse side effects that medications do, including damaged fats lining the joints. These side effects actually can increase arthritic degeneration; therefore, pumpkin seeds are an attractive alternative.
Bone Health
Zinc-rich foods such as pumpkin seeds help improve bone density, particularly in men. While osteoporosis is extremely prevalent in elderly women, nearly 30 percent of all hip fractures happen in men. Bone health requires more than just adequate calcium supplies. The American Journal of Clinical Nutrition reported that low levels of zinc were related to hip and spine degeneration.
Improving Health Conditions
Aside from the other benefits of pumpkin seeds, men can improve prostate health and reduce the effects of an enlarged prostate. Those who are depressed may benefit from the minerals in pumpkin seeds that promote brain health and function. They can also help to prevent kidney stones. Some cultures do use pumpkin seeds to help treat tapeworms and parasites.
Preparing Pumpkin Seeds
The most popular way of eating pumpkin seeds is to roast them. Read the labels of any pumpkin seeds you purchase at the grocery store to make sure they are not high in salt. If you are roasting your own pumpkin seeds, use a minimal amount of oil and salt. You can also use unsalted seeds in salads or homemade breads.
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