1. They’re a green food! Don’t be deceived because they are only pale green! Pumpkin seeds are an excellent source of magnesium which is at epidemic deficiency proportions in the average western diet. How many green vegetables do we really eat? Particularly helpful for anyone taking pharmaceutical drugs, a majority of which have the side effect of reducing magnesium levels (read the contraindications section with your magnifying glass or google). If you need any more incentive, you might like to know that French researchers have found that men with the highest blood levels of magnesium have the lowest rate of early death? 30g of pumpkin seeds provides about 150mg of magnesium which is over a third of the daily recommendation.
2. Diabetes protection: Fat and fibre content stabilize blood sugar. Magnesium and zinc very helpful. An antiinflammatory component of these seeds, called curcurbitacin, has general benefits, including protecting the bladder from infection. Studies have shown that the oil in pumpkin seeds contains natural plant compounds that may protect the kidneys of diabetics.
3. Improve your cholesterol profile. High in “good fats” i.e. monounsaturated fatty acids (MUFA) which raise your “good cholesterol” (HDL) while lowering the not so good (LDL). Also high in niacin which is often prescribed for managing cholesterol problems, particularly lowering LDL. Furthermore, pumpkin seeds contain absolutely no salt (sodium).
4. Support your immune system. A cup of pumpkin seeds provides almost half your daily requirement of both magnesium and zinc, two important minerals for your immune system.
5. Contribute to your anti-oxidant protection. Antioxidants are always better obtained from a natural food source and pumpkin seeds are naturally high in both vitamins E and A . They’re also high in trace elements, the missing link “spark plugs’ which are refined out of most foods that go through a factory. 50g daily provide 100% of daily requirements. Manganese is absolutely essential for the production of the vital antioxidant enzyme called superoxide dismutase.
6. Protect the prostate glands. Pumpkin seeds contain an anti-inflammatory substance (cucurbitacin) which slows down the englargement of the prostate gland, helping to reduce uncomfortable symptoms like frequency of urination. Inflammation reduction is a major factor in ageing well and remember, although many men may die with prostate cancer, they do not necessarily die OF prostate cancer.
7. Help calm the nerves and improve sleep. High in glutamate, pumpkin seeds can contribute to healthy levels of the brain chemical, GABA, which is involved with lowering stress, improving nervous conditions and reducing anxiety. Pumpkin seeds are high in tryptophan, and tryptophan improves your serotonin levels, and this in turn improves sleep.
8. Good for vegetarians. Pumpkin seeds contain about 30% protein. They are also very high in zinc, which is often deficient in vegetarian diets. Remember to mix seeds with nuts and/or grains to get a better amino acid (protein) profile in your vegan meals.
9. Put on weight…..Yes, there are some who would like to do this, particularly in older age groups where absorption of nutrients becomes a problem. Just a note of caution for others. A few nuts or seeds makes a healthy addition to any diet based on sound nutrition and stable blood sugar practises, but can be relatively high in calories. Pumpkin seeds contain around 560cal/100g but with the recommended daily intake suggestion tagged at a couple of teaspoonfuls (around 10g), the calorie consideration is small.
10. Improve diets for the elderly: Pumpkin seeds are a relatively soft and chewable food providing all the above benefits. A good suggestion for those who avoid hard foods due to dental issues. Require no cooking or preparation. May have a gentle laxative effect.
Meal and Snack Suggestions
Roast healthy pumpkin seeds at home.
Keep a small pack in your pocket for low blood sugar emergencies.
Take a small pack to the movies or match.
Eat with or without the shell, which is not too hard for some people.
Make your own “trail mix” and use liberally. Travelling in foreign countries, it’s also interesting to note that pumpkin seeds help expel intestinal parasites. Another good reason to include them regularly as after school snacks or “hungry kids in the car” rations.
Add liberally to your home-made muesli.
Add to fried rice or pulloa. Especially good mixed with quinoa.
Sprinkle on salads.
Grind up and mix with patties or meatloaf.
Notes of caution:
Commercial pumpkin seeds may be much too high in salt.
Seeds should be stored in a cool, dry place and consumed quickly after opening the pack to avoid rancidity.
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