Nutritional Value of Pumpkin Seeds
Pumpkin Seeds Pack a Healthy Punch
We all know we should be eating five servings of fruits and vegetables every day.
But not all fruits and veggies are created equal. Some, like iceberg lettuce, have very little nutrients. Others, like pumpkin and the seeds inside it, are full of nutritional value.
Here's why these seeds are good for you.
Benefits of Pumpkin Seeds or Pepitas
Lower Your Cholesterol - Pumpkin seeds contain phytosterols, which can help lower the "bad" (LDL) cholesterol levels and may help reduce the risk of heart disease. Some studies have shown that these phytosterols can also inhibit the growth of certain types of cancer, including prostate cancer.
Increase Your Iron - Pumpkin seeds are a great source of iron, as well as minerals such as manganese, zinc, potassium and magnesium. Just a quarter cup of pumpkin seeds has more than 25% of the recommended daily value for iron.
Decrease Inflammation from Arthritis - Studies have shown that the omega-3 fatty acides found in pumpkin seeds and other types of food can help with the pain and inflammation of arthritis. NIH includes pumpkin seeds on the list of omega-3 foods they recommend for people with arthritis. Other studies have recommended a diet rich in omega-3 fatty acids to help with diabetes, osteoporois, ADHD and more.
Nutritional Value of 1 ounce of Hulled Pumpkin Seeds
Calories - 153
Polyunsaturated fat - 5.9 g
Monounsaturated fat - 4.0 g
Dietary fiber - 1.1 g
Protein - 6.9 g
Iron - 4.24 mg
Calcium - 12 mg
Magnesium - 151 mg
Buy Pumpkin Seeds
Roasted Pumpkin Seed Recipe
If you want to enjoy the nutritional value of pumpkin seeds, you can buy them all year long from most grocery stores. But near Halloween, it's also easy to make roasted pumpkin seeds at home with the seeds you scoop out of the pumpkins before carving. Just follow these simple directions:
1. Remove any pulp and strings from the seeds and rinse under cool water.
2. Place the pumpkin seeds on a baking sheet and coat with non-stick cooking spray. Alternately, you can toss the seeds in a little olive oil or vegetable oil and then place them on a baking sheet to roast.
3. Sprinkle the pumpkin seeds with salt and bake at 325 degrees. Stir the seeds after about 10 minutes and then continue baking until they are toasted a golden brown (about 25 minutes total).
4. Let cool and then enjoy!!
More About Pumpkins and Halloween
- Printable Pumpkin Poop Poem for Halloween
With this free printable pumpkin poop poem, you can turn ordinary candy corn into a Halloween gag gift that kids will love.
- Pumpkin Teeth and Other Jack-o-Lantern Ideas
Put the bite back in your Halloween jack-o-lantern with spooky pumpkin teeth!
- Funny Costume Ideas for Halloween 2011
Sure, anybody can dress up like a witch or a werewolf for Halloween, but where's the creativity in that? If you need a fast costume on a budget, here are some funny costume ideas you can create at home. You...
- Facts About Pumpkins for Kids
Did you know that pumpkins are the world's largest fruit? Or that early American colonists used pumpkin for the crust, not the filling? Or that U.S. farmers
- Free Pumpkin Carving Patterns
Is your Jack-o-lantern a simple grinning pumpkinhead? Turn him into something wild and creative with free pumpkin stencils you can find on the web. See the
More by this Author
Looking for an easy and inexpensive Christmas gift idea? Try Snowman Soup! You can find the Snowman Soup recipe and poem in various forms on the web, but, oddly enough, none of them mentioned how the ingredients related...
Everyone knows The Tooth Fairy will take your tooth and leave a small gift or money in its place, but sometimes she also likes to leave a letter. A Tooth Fairy letter can encourage kids to brush and is a lot of fun, too.
If you love Elf Yourself, you'll love these sites that let you Santa yourself. You can become Santa Claus and send free ecards to your friends. But be careful - you may find it addicting.