About the Nutritional Value of Pumpkin Seeds
Pumpkins aren't just for making pumpkin pie or jack-o'-lanterns. Seeds and nuts can be a great source of nutrients for omnivores and often are a staple protein source for vegetarians. Pumpkin seeds in particular are a good source of a variety of nutrients and are thought to have many benefits as part of a healthy diet.
Geography
Pumpkin varieties grow around the globe from China to New Zealand to North America. In southern China, pumpkin is used in soups and other dishes, and is sometimes used in home remedies for a variety of health conditions. Australians eat roasted pumpkin as a main course dish rather than in sweets. In the U.S., the most common use of pumpkins for food is pumpkin pie, but pumpkin is also used in muffins, scones and other sweet pastries. The roasted seeds, sometimes called "pepitas," are also eaten around the globe, from Poland to Mexico. In the U.S., they're often included in snack mixes along with nuts, pretzels, or other bite-sized snack foods.
Function
Pumpkin seeds are used in a variety of ways. Most people eat them roasted, but the seeds have the most nutritional value when eaten raw. To preserve many of the nutrients, they can be roasted at low temperatures (under 200 degrees) for an hour or so, rather than at higher temperatures for shorter periods. In addition to eating them as a snack alone or in a mix, pumpkin seeds can be added to a dish of sauteed vegetables, mixed into green salads or chopped and added to soups. They can be used in a variety of recipes as a substitute for nuts or sunflower seeds, such as adding them to oatmeal cookies. Spanish and Mexican cooks often grind the seeds and add them to mole. Additionally, the seeds can be pressed for pumpkin seed oil. This use isn't common in the U.S., but pumpkin seed oil used for cooking is popular in parts of Europe and Latin America.
Benefits
Pumpkin seeds are a moderate to very good source of a variety of nutrients, including minerals, protein and healthy fats. A couple handfuls of the seeds provide more than half of your daily dose of manganese, nearly half of your daily dose of magnesium, and more than a quarter of your daily value of iron. They provide significant amounts of dietary copper and zinc and quality protein. They also provide a significant amount of fat. However, it is the good, polyunsaturated kind, and they are rich in Omega 3 and 6 fats which are believed to promote heart health and a good cholesterol profile. The sees of the pumpkin also contain nutrients called phytosterols which are believed to reduce cholesterol and decrease the risk of some kinds of cancers.
Effects
Pumpkin seeds, pumpkin seed oil and pumpkin seed extracts are believed to have many health benefits. For instance, the phytosterols are thought to reduce blood levels of cholesterol, decrease cancer risks and strengthen the immune system. Recent studies have looked into how adding pumpkin seeds to the diet may affect the health of men's prostates. The seeds also contain L-Tryptophan, a chemical that's thought to reduce stress and promote calm, and so the seeds have been used in studies of treating anxiety and other mood disorders. Researchers are also studying whether pumpkin seed oil and extracts can help with pancreatic health and diabetes, and whether their possible anti-inflammatory properties would make them a tool in easing arthritis symptoms. Other possible health benefits that have been studied include the treatment of irritable bowel syndrome and kidney stones with pumpkin seed oil.
Considerations
Despite their good nutritional profile, pumpkin seeds are fatty and add little fiber to the diet. As with any fatty food, pumpkin seeds should be eaten in moderation by anyone trying to moderate the percentage of fat in his daily diet.
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