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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!!
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