Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT
It’s once again that time of year where pumpkins, a fruit that is the epitome of autumn, take center stage. Many of us carve pumpkins or decorate our homes with them, but have you ever wondered what to do with the seeds inside of your favorite fall fruit?
Pumpkin Seeds: A Nutritional Powerhouse
Pumpkin seeds are packed with nutrients. According to the US Department of Agriculture, one cup of unsalted pumpkin seeds with shells (46 g) provides you with, among other nutrients:
Energy 264 calories
Protein 13.7 g
Carbohydrate 6.77 g
Fat 22.6 g
Fiber 2.99 g
Phosphorus 1170 mg
Potassium 788 mg
Magnesium 550 mg
Calcium 23.9 mg
Iron 3.71 mg
Sodium 8.28 mg
Zinc 3.51 mg
All of these nutrients are important for our body to function properly. For example, iron is a part of hemoglobin in your red blood cells that is responsible for carrying oxygen to various parts of the body. Sodium and potassium are important for nerve conduction and contraction of heart muscles, and calcium is necessary for maintaining strong bones.
space
Health Benefits of Pumpkin Seeds
1. May Reduce The Risk of Cancer
Research has shown that only 10% of cancers are inherited, while the rest develop due to lifestyle and environmental factors. So, it is possible to decrease your risk of cancer through dietary choices.
space
Literature provides evidence that cancer is associated with oxidative stress. Pumpkin seeds are a rich source of antioxidants, such as phenol, flavonoids and vitamin E. These antioxidants neutralize the free radicals, which in turn suppresses inflammation in our bodies.
space
Research shows that pumpkin seed intake lowers the risk of several types of cancer, including prostate, breast, lung and rectal cancer. One study found that pumpkin seed oil in combination with saw palmetto oil reduced the prostate-specific antigen, an indicator of prostate health.
space
Pumpkin seeds are a major source of phytoestrogens, which bind to estrogen receptors present in the body. These phytoestrogens may affect estrogen receptor-positive breast cancer by mimicking estrogenic/antiestrogenic properties, in turn reducing the risk of breast cancer development. For instance, apopulation-based control study in the German population involving 8,000 women concluded that diets rich in phytoestrogen, including pumpkin seeds, reduced the risk of breast cancer in postmenopausal women.
space
2. Blood Sugar Control
Pumpkin seeds are rich in magnesium, which we often don’t get enough of in our diet. Magnesium takes part in various chemical reactions happening in our bodies, helping to regulate blood sugar.
space
Research shows that pumpkin seeds can decrease blood sugar levels. One study found that the participants who ate meals containing 65g of pumpkin seed had lower postprandial blood glucose levels than those who didn’t have these seeds in their meals. This can be helpful in controlling or reducing the risk of diabetes.
space
3. Promote Heart Health
High blood pressure and high cholesterol levels are two main culprits that put our heart at risk of diseases. Luckily, pumpkin seeds have been shown to have a positive impact on blood pressure and cholesterol levels in the body.
space
One study in postmenopausal women found that pumpkin seeds reduced systolic blood pressure by 7% and increased HDL (the “good” cholesterol) levels by 16%. This protective effect might be due to the release of nitric oxide (NO). NO expands the blood vessels, which improves the blood flow to our heart vessels. It helps reduce the formation of plaque in vessels, which can prevent conditions like heart attack and stroke.
space
4. Improve Bladder Health
Overactive bladder is a well-known disorder characterized by a sudden urge/urgency to urinate, and pumpkin seeds can help improve symptoms of an overactive bladder. One study found that consuming 10 g of pumpkin seed extract helped to alleviate signs and symptoms of urinary disorders, including overactive bladder, in the population studied.
space
Cooking Fun with Pumpkins and Their Seeds
Now that we have set the stage with these nutritional benefits, it’s time to roll up our sleeves and have some fun with cooking. Ready to let your inner chef shine? Let’s begin.
Roasted Pumpkin Seeds
Ingredients:
- Pumpkin seeds (raw)
- Butter
- Salt
- Additional spices of your choosing (brown sugar, cinnamon, garlic powder, etc.)
Instructions:
- Preheat the oven to 300°F.
- Wash the pumpkin and remove any debris or dirt.
- Use a knife to cut the pumpkin into two halves.
- Remove the seeds from pumpkin using a spoon or ice cream scoop.
- Place the scooped-out contents in a bowl and use your hands to remove the pulp. This might be a little bit messy, but that’s part of the fun.
- Wash the seeds well to remove any pulp that is left.
- Spread the seeds on a clean paper towel and pat them dry. Ensure the seeds are completely dry before moving onto the next step.
- Boil the seeds in salt water for 10 minutes and then pat them dry to ensure a crispier texture.
- Toast the pumpkin with butter and salt, and add spices as per your liking.
- Evenly distribute the seeds on a baking sheet and roast them for 20-30 minutes or until they turn golden brown.
- Let the seeds cool at room temperature. Roasted seeds can be stored in an airtight jar for up to two weeks.
space
Pumpkin Soup with Pumpkin Seeds: Serves 3
Ingredients:
- 2-3 lbs pumpkin (peeled and chopped into pieces)
- 5-6 cloves garlic
- 1 liter vegetable or chicken stock
- Olive oil
- One large onion
- 100 ml cream
- Pumpkin seeds
- Salt
- Pepper
- Curry powder
Instructions:
- Preheat oven to 350 °F.
- Put the pumpkin chunks into the bowl and toss with some olive oil and salt.
- Roast the pumpkin pieces for 45 minutes or until they become soft.
- In a large pot, add the remaining olive oil, onion and garlic. Cook on medium over a stovetop until the vegetables get soft without changing color.
- Now add the roasted pumpkin and curry powder. Mix it well.
- Add the vegetable or chicken stock and let it simmer for 20-30 minutes.
- Now blend the mixture using a stick blend and allow it to simmer for another 10 minutes.
- Add cream and mix well.
- Add salt and pepper as per your liking.
- Garnish the soup by sprinkling roasted pumpkin seeds and voila!
space
Pumpkin Seed Cookies
Ingredients:
- 1 cup all-purpose flour
- ½ whole wheat flour
- ½ teaspoon nutmeg
- ½ teaspoon salt
- ½ teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon cinnamon
- ½ cup softened butter
- ½ cup pumpkin seeds
- 1 cup pumpkin puree
- 1 large egg
- 1 teaspoon vanilla
Instructions:
- Preheat oven to 350 °F.
- Cream the butter for 1-2 minutes.
- Add vanilla and egg to butter and beat for one minute.
- Add pumpkin puree to the above mixture and combine well.
- Take a separate bowl and mix whole wheat flour, all-purpose flour, nutmeg, cinnamon, salt, baking powder and baking soda.
- Add these ingredients to the liquid mixture containing whipped butter and add the pumpkin seeds.
- Drop one tablespoon of dough onto a parchment-lined cookie sheet. Make sure to leave some space between the cookies.
- Sprinkle some pumpkin seeds on the top of the cookies for decoration.
- Bake the dough in the oven for 12-14 minutes or until the edges are golden brown.
- Allow the cookies to cool for a few minutes before transferring them to a wire rack for complete cooling.
space
Takeaway
Pumpkin seeds hold a variety of nutrients that are important for our body to function properly. These seeds can benefit populations with diabetes, overactive bladder and heart diseases, as well as anyone simply trying to improve their nutrient intake. Instead of throwing out pumpkin seeds this season, consider incorporating them into your diet. From sprinkling them over cookies to enriching the texture of your favorite soup, pumpkin seeds bring a delightful taste and nutritious twist.
Interested in learning more about how you can incorporate various foods and cooking techniques into your diet? Use this link to schedule an intake appointment to get set up with one of our wonderful dietitians!
space
References
1. FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2343056/nutrients
2. Batool, M., Ranjha, M. M. A. N., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel, Switzerland), 11(11), 1394. https://doi.org/10.3390/plants11111394
3. Zaineddin, A. K., Buck, K., Vrieling, A., Heinz, J., Flesch-Janys, D., Linseisen, J., & Chang-Claude, J. (2012). The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study. Nutrition and cancer, 64(5), 652–665. https://doi.org/10.1080/01635581.2012.683227
4. Cândido, F. G., de Oliveira, F. C. E., Lima, M. F. C., Pinto, C. A., da Silva, L. L., Martino, H. S. D., Dos Santos, M. H., & Alfenas, R. C. G. (2018). Addition of pooled pumpkin seed to mixed meals reduced postprandial glycemia: a randomized placebo-controlled clinical trial. Nutrition research (New York, N.Y.), 56, 90–97. https://doi.org/10.1016/j.nutres.2018.04.015
5. Gossell-Williams, M., Hyde, C., Hunter, T., Simms-Stewart, D., Fletcher, H., McGrowder, D., & Walters, C. A. (2011). Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: pilot study. Climacteric : the journal of the International Menopause Society, 14(5), 558–564. https://doi.org/10.3109/13697137.2011.563882
6. Gori T. (2020). Exogenous NO Therapy for the Treatment and Prevention of Atherosclerosis. International journal of molecular sciences, 21(8), 2703. https://doi.org/10.3390/ijms21082703
7. Nishimura, M., Ohkawara, T., Sato, H., Takeda, H., & Nishihira, J. (2014). Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder. Journal of traditional and complementary medicine, 4(1), 72–74. https://doi.org/10.4103/2225-4110.124355
