Pumpkin Seeds: Best Way to Eat, Its Health Benefits & Nutritional Values

Pumpkin seeds are also known as ‘pepitas’, these little seeds are rightly called a “nutritional powerhouse.’’ Pumpkin Seeds are enriched with protein, calories, lipids, fiber, healthy fats, zinc, magnesium, and antioxidants. Pumpkin Seeds are highly beneficial in treating various health concerns and overall well-being. The potent nutrients in pumpkin seeds also aid in healing wounds and rebooting the immune system. Pumpkin seeds are a superfood that has numerous benefits and high nutritional value making it an ideal and must-have inclusion in your daily diet.

The nutritional component of Pumpkin Seeds present per serving has been given below:

1. Protein: Pumpkin seeds consist of about 10 grams of protein per serving, making them a great source of protein.
2. Fiber: About 2 grams of fiber per serving of pumpkin seeds.
3. Calories: Pumpkin seeds contain 180 kCal in 1/4th cup serving of dried pumpkin seeds.
4. Carbohydrates: Pumpkin seeds have nearly 3 grams of carbohydrates per serving.
5. Fat: About 13 grams of fat in total is present per one-ounce serving of pumpkin seeds, of which. Saturated fat: 2.5 grams, Polyunsaturated fat: 6 grams, Monounsaturated fat: 4 grams

Pumpkin Seeds are indeed a true power of nutrition and are immensely versatile and can be included in your daily diet in various ways.

Here are 10 Delicious Ways to Eat Pumpkin Seeds:

1.) Raw Pumpkin Seeds: Consuming raw Pumpkin Seeds is one of the best and healthiest ways to enjoy them. It keeps all the essential nutrients intact this way, instrumental in those early morning rush hours.

2.) Roasted Pumpkin Seeds: The roasted pumpkin seeds are delicious and make an excellent and quick snack option. Simply toss them in a pan with a dash of olive oil and season it with your preferred choice of spices be it pepper, or garlic powder, and add a pinch of salt to taste and your evening snack is ready in a blink of an eye.

3.) Sprinkle on Salads: You can add a delightful and nutritional crunch to your daily boring salads by sprinkling roasted or raw pumpkin seeds over the top. They go very well, with the leafy greens, and add an extra dose of protein and fiber to your nutritious plate of salad.

4.) Blend into Smoothies: To add more protein richness to your smoothie, you can always consider blending a tablespoon of raw or roasted pumpkin seeds to make it healthy and add a nutty flavor.

5.) Add to Granola Bars: Add the Pumpkin Seeds to your homemade granola bar to make it more filling and healthier. This snack makes for a perfect on-the-go munching option or a wholesome breakfast.

6.) Pumpkin Seed Butter: You can make a rich buttery, nutty Pumpkin Seed Butter, just like almond and peanut butter. Roast the seeds first, then blend them until smooth. Enjoy this butter with spreading on the toast, pancakes, or with an apple slice.

7.) Muffins and Bread: You can add a healthy twist to the regular homemade muffins and breads by including Pumpkin Seeds into it. Wholesomely top it on the muffin batter or mix it into the bread dough and let it bake to enjoy healthy bread or muffin with a crunchy taste.

8.) Seeds Laddoo: The energy-boosting dry-fruit laddoo can be given a protein boost by adding flax seeds, sunflower seeds, and Pumpkin Seeds to it. It is the most ideal snack option for growing kids and also for the elderly.

9.) Top Your Soups: Add or sprinkle some roasted Pumpkin Seeds on the regular tomato and lentil soups. Including these seeds will not only enhance the flavor but also an extra nutrition to the hearty soup bowl.

10.) Add to Homemade Energy Bars: Include Pumpkin Seeds in your homemade energy balls to get an added dose of protein and a perfect convenient snacking option. For extra delight, coat the energy bars in dark chocolate and relish!

Try organic roasted pumpkin seeds perfectly roasted, maintaining their nutritional value and taste.

Pumpkin Seeds carry multi-fold health benefits and are very versatile options to include in daily meals. Following are some of the health benefits of Pumpkin Seeds:

Enriched with Essential Nutrients: These tiny little seeds are considered to be superfoods. It is packed with the goodness of all essential nutrients like protein, fiber, magnesium, zinc, iron, potassium, and vitamins like vitamin E and B-complex. Ideal for overall well-being.

Supports Bone Health: Pumpkin Seeds are a vital source of magnesium which supports maintaining bone health. Magnesium supports the calcium levels present in the body, making it an essential nutrient for bone formation and density. Regular consumption of pumpkin seeds may reduce the risk of osteoporosis, particularly in post-menopausal women.

Promotes Heart Health: Pumpkin Seeds help regulate and maintain the blood pressure and cholesterol levels in the body. Thereby, it significantly reduces the risk of cardiovascular disease.

Boosts Immune System: The zinc present in Pumpkin Seeds plays a vital role as it helps boost and strengthen the immune system. Adding Pumpkin Seeds to your daily diet helps strengthen your body’s defense mechanisms and lower your risk of infections.

Promotes Weight Loss: Pumpkin seeds are loaded with both protein and fiber, two key nutrients for weight management. It helps you stay full for a longer duration and avoid munching or snacking in between.

Improves Skin Health: The Pumpkin Seeds contain vitamin E known for its benefits for skin health. Also, the anti-oxidants in these seeds protect skin from the harmful environmental stressors. The healthy fats in them keep the skin nourished, and hydrated and reduce the signs of aging.

Improves Hair Health: Including Pumpkin Seeds in your daily routine either the form of granola balls, energy bars, or protein laddoo can effectively reduce the hair fall issue and stimulate hair growth, you can see visible results within a few weeks of consuming it.

Including Pumpkin Seeds in your daily diet whether raw, roasted, or adding it to your dishes is the simplest and delicious way to boost the overall health of your body. Whether enjoyed raw, roasted, in salads, smoothies, or baked goods, their versatility makes them a perfect addition to any meal. Let’s just start a healthier way of living by adding the richness and goodness of this mighty powerhouse Pumpkin Seeds to our daily diets.