Images of fall bring about falling leaves and, of course, pumpkins. It seems pumpkins take center stage this time of year from pumpkin spice to pumpkin pie … but what about those hundreds of seeds contained within their core? While it can be time consuming to gather up all those slippery seeds from the gooey center of this famed squash, the result of your efforts can reap many health benefits. Here’s just a few:
- Rich in antioxidants: The antioxidants in pumpkins have been known to reduce inflammation and protect cells. The flavonoids and phenolic acids as well as vitamin E contained within can all have beneficial effects on your health. Some research has also suggested that pumpkin seeds may also protect against various cancers.
- Loaded with nutrition: Pumpkin seeds are a great source of protein, good fat, fiber, manganese, zinc, iron, among other things. Sprinkle them on your salad to get a good dose of vitamins during your day.
- Help keep that ticker healthy: The vitamins and healthy fats in these little seeds can also help contribute to a healthy heart as well as increase good cholesterol.
- High in fiber: We all know a diet rich in fiber can have several benefits including promoting good digestive health. Switch up your fiber options by including pumpkin seeds!
Whitney Gould-Cookson, clinical dietitian for both Northern Light CA Dean and Mayo Hospitals, shares several easy examples of how anyone can incorporate pumpkin seeds into their diet. She says, “If you need that boost in the morning, try topping your oatmeal or cereal with a handful of pumpkin seeds. A salad with goat cheese, beets and pumpkin seeds can be delicious, and consider adding them to trail mixes, avocado toast, or even a fun fall-themed charcuterie board.”
If you are looking for another quick way to prepare fresh pumpkin seeds, try roasting them and flavoring with spices you enjoy. Heat your oven to 350 degrees and roast for 15-20 minutes, stirring every five minutes until the seeds are crispy and a golden brown. We hope this article inspires you to find more ways to enjoy this nutrition packed treat!