Natural food energy | Pumpkin Seeds are a good source of healthful oils, magnesium, antioxidants, iron, zinc, and other nutrients. Pumpkin seeds are also rich in B-vitamins, which are vital for moderating stress and its damaging effects on the immune system.
Tasty pumpkin seeds are full of essential fatty acids and many health enhancing micro nutrients. Boasting the highest iron content in the seed world, they make a very nutritious nibble.
Packed with nutrients, pumpkin seeds are full of omega-3 fatty acids, which are anti-inflammatory and so protect joints from damage and also promote the healing of sports related injuries.
Along with omega-6 fatty acids in the seeds, they are crucial for good immune function, as well as for healthy skin, blood clotting, digestion and nerve function. The essential fatty acids (EFAs) are also vital for youthful skin and glossy hair.
The EFAs in pumpkin seeds boost memory and are central to a healthy brain. Studies show that they can boost children’s brainpower and are important for babies in the womb to avoid the risk of developing eye and nerve problems.
Pumpkin Seeds may help to fight cardiovascular and immune deficiency disorders. The seeds are one of the richest natural sources of phytosterols, plant compounds that reduce the risk of arteries becoming narrowed by cholesterol. Phytosterols are also thought to boost immunity and have anti-carcinogenic properties.
The seeds are also rich in B-vitamins, which are vital for moderating stress and its damaging effects on the immune system.
These vitamins play an important role in converting carbohydrates into energy as well as being essential for cell reproduction, which makes them beneficial for the tissues that grow and renew themselves, such as the hair and nails.
Pumpkin seeds contain many health-giving minerals including the antioxidants selenium and zinc, which support the immune system, helping to fight off diseases and infections. Selenium helps to neutralize the damaging effects of harmful free radicals and is thought to have anticancer activity.
Owing to their high zinc content, pumpkin seeds have a reputation as a male sexual tonic and studies have shown that they can also help to reduce an enlarged prostate gland.
A combination of zinc and essential fatty acids has been found to be particularly effective in combating prostate problems.
Pumpkin seeds are a good source of calcium and magnesium, which are needed for healthy bones, nerves and muscles. The magnesium ensures that the calcium is properly absorbed in the body.
They also provide a valuable source of energy through the presence of digestible iron, which encourages the formation of red blood cells and helps to ensure that oxygen is pumped around the body efficiently, making fatigue and low energy levels during exercise less likely.
Exercise requires good circulation, and pumpkin seeds are rich in a compound that could help. Pumping oxygenated blood rapidly around the body puts pressure on the arteries, which need to remain flexible and clear.
The seeds also make an effective dewormer and have been used to help to treat roundworm, tapeworm and other intestinal parasites.
Pumpkin seeds Nutritional Value
Pumpkin Seeds Have Many Nutrients.
Vitamins: B2, B3, B5, E, K, beta-carotene; calcium, copper, iron, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, SELENIUM, ZINC; OMEGA-3 AND 6 ESSENTIAL FATTY ACIDS
The Main Nutrients in 1 ounce (28 grams) of dry Pumpkin seeds are
- Calories: roughly 120
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams
- Vitamin K: 18% (RDI)
- Phosphorus: 33% (RDI)
- Manganese: 42% (RDI)
- Magnesium: 37% (RDI)
- Iron: 23% (RDI)
- Zinc: 14% (RDI)
- Copper: 19% (RDI)
18 Health Benefits of Pumpkin Seeds
- BLOOD-SUGAR BALANCING
- GOOD FOR THE BRAIN
- GOOD FOR HAIR, TEETH AND NAILS
- GOOD FOR THE SKIN
- GOOD FOR THE EYES
- GOOD FOR THE HEART
- GOOD FOR THE IMMUNE SYSTEM
- GOOD FOR THE MUSCULO-SKELETAL SYSTEM
- GOOD FOR THE DIGESTIVE SYSTEM
- GOOD FOR THE HORMONAL SYSTEM
- 1 small pumpkin, peeled and sliced
- 175g / 6oz / scant 1 cup plain whole meal flour
- ½ tsp salt
- ½ tsp baking powder
- 2 tsp ground cumin
- 1 egg separated
- 185ml / 6fl oz/ ¾ cup water
- 1 onion, chopped
- 2 garlic cloves, crushed
- 2 tbsp olive oil
- 2 tbsp hulled pumpkin seeds
Steam the pumpkin for 10 minutes, then leave to cool. In a bowl, combine the flour, salt, baking powder and cumin, then add the egg yolk and the water, a little at a time, stirring to form a smooth paste. Add the onion and garlic, then whisk the egg white and fold it in. Heat the oil in a frying pan, then dip the pumpkin slices in the mixture and fry a few at a time, turning until crisp and brown. Sprinkle with the seeds and serve.
PUMPKIN, PARSNIP AND CARROT SOUP
- 250g/ 8oz pumpkin, peeled and deseeded
- 250g/ 8oz parsnips, peeled
- 250g/ 8oz carrots, peeled
- 1 tbsp olive oil
- 15g/ ½ oz butter
- 1 onion, chopped
- 900ml/ 34fl oz/ 3 ½ cups chicken or vegetable stock
- 1-2 tbsp lemon juice
- 2 tbsp hulled pumpkin seeds
Chop the vegetables. Heat the oil and butter in a pan and fry the onion until soft. Add the pumpkin, parsnips and carrots, and stir well. Cover, and cook for 5 minutes. Add the stock. Bring to the boil, cover and simmer for 30 minutes. Leave to cool, and then blend until smooth. Reheat in the pan, add lemon juice to taste, then sprinkle with the pumpkin seeds and serve.
SEEDED MUFFIN CRUNCH
- 400g/ 14oz/ 3 ¼ cups plain flour
- 2 tsp baking powder
- 200g/ 7oz/ 1⅔ cups raisins
- 100g/ 3 ½ oz/ ½ cup pumpkin seeds
- 2 carrots, peeled and grated
- 4 free-range eggs, beaten
- 200ml/ 7fl oz/ ¾ cup maple syrup
- 200ml/ 7fl oz/ ¾ cup milk
- 200ml/ 7fl oz / ¾ cup sunflower oil
Preheat the oven to 180° C/350°F/gas mark 4. Combine the flour, baking powder, raisins and seeds in a bowl. Then, add the remaining ingredients and mix well to form a batter. Spoon the mixture into an oiled muffin tray and bake for 20 minutes or until the muffins are a light golden color. Turn out on to a wire rack to cool.
PUMPKIN SEED PORRIDGE
- 300g/ 10 ½ oz/ 1 ½ cups pumpkin seeds
- 500-750ml/ 16-24fl oz/ 2-3 cups milk
- Clear honey, to taste
Grind the pumpkin seeds in a food processor or mill. Add 2 cups of milk and blend to form a porridge consistency. Add additional milk, as desired. Transfer to a pan and bring to the boil. Add honey to taste, and serve.
GREEK PEAR DESSERT serves2
- 2 pears, chopped
- 200gl/ 7oz/ heaped ¾ cup Greek yogurt
- 3 tbsp pumpkin seeds
- 1 tbsp sunflower seeds
- 1 tbsp manuka honey
Divide the chopped pears between two bowls and top with the yogurt. Sprinkle the seeds in a layer over the yogurt, then drizzle over the honey and serve.
PUMPKIN SEEDS BRITTLE
- 60g/ 2 ¼ oz/ ⅓ cup sugar
- 60ml/ 2fl oz/ ⅔ cup water
- 100g/ 3 ½ oz/ ½ cup pumpkin seeds, toasted
- 1 tsp olive oil
- A pinch of salt
Preheat the oven to 130°C/250°F/gas mark 1. Toss the pumpkin seeds in a bowl with the oil and a pinch of salt. Then, spread them evenly on a baking sheet in the middle of the oven for 1 hour, stirring occasionally. In a frying pan, combine the sugar and water, stirring continuously over low heat, until the mixture is a deep caramel color. Add the seeds, and stir until well coated. Turn out on to a greased sheet of foil. Leave to cool completely and break into pieces.