Prerna Porwal
Pumpkin seeds are completely edible, flattish, oval-shaped green seeds. When removed from the flesh of a pumpkin, they are rinsed and roasted, either plain or with other certain flavors, oils and spices, to prepare different types of delicious and crunchy snacks which are some of the many use of pumpin seeds.
They are an excellent source of plant-based zinc, fibre and magnesium which are necessary for maintaining a healthy immune system. They are loaded with essential vitamins, minerals & nutrients, including antioxidants and omega 3 fatty acids.
Friends, some of you might know pumpkin only as Halloween fruit or Jack-O-Lantern from October celebrations. Not a bad thing to start with, I will help you understand the fruit briefly ahead. Stay tuned!
Pumpkin seeds in telugu is called as గుమ్మడికాయ గింజలు or Gummadikaya Ginjalu.
Pumpkin seeds in tamil is called as பூசணி விதைகள் or Pucani Vitaikal.
Pumpkin seeds have several health uses and amazing health benefits; firstly they are a great source of healthy oils, magnesium, potassium, calcium and nutrients which are essential for the health of the heart and bone strength.
Secondly, they are also a good source of polyunsaturated fatty acids and antioxidants. Also, the fatty acids present in them contain beneficial nutrients like sterols, squalene, and tocopherols.
Healthy heart:
They are a great source of unsaturated fats along with alpha-linolenic acid. This ALA content has been found to be beneficial for heart health and the prevention of various cardiovascular diseases. It also helps to improve cholesterol levels in the body.
Antioxidant:
They are a good source of antioxidants, which help to control ‘free radicals’ in the body and prevent cell damage. They have been found to reduce breast cancer risk in postmenopausal women. For your additional knowledge, they contain antioxidants called carotenoids and vitamin E.
Weight loss and digestion:
They are useful to maintain healthy body weight since we feel full for a longer time after consuming them and thus less eating.
The miraculous seeds are also helpful in enhancing the digestive health
Strong immune system:
They have rich content of vitamin E and antioxidants in its seed oil.
Vitamin E is helpful to strengthen the immune system and also helps to maintain healthy blood vessels.
Good bladder health:
Few studies have observed that pumpkin seed oil processed from pumpkin seeds, have been useful to prevent and even treat urinary track disorders. As per Ayurveda studies, the pumpkin seed oil helps to strengthen the bladder tissue. It is helpful for the bladder to expand and contract as well.
Helps in hair growth and scalp health:
Friends, there is a special amino content in them known as cucurbitin, which is found to be beneficial for your hair growth. The seeds also consist of vitamin C and folate (vitamin B) which assists in hair growth and also help in blood circulation in the scalp region.
My quick suggestion, do apply fresh pumpkin seeds oil on your scalp and feel the difference by its daily usage for a few weeks. The presence of zinc and potassium in seeds boosts the hair and scalp health.
Friends, these crunchy and tasty seeds can be consumed as a snack itself or can be included in various dishes. Let’s check some easy options:
Few Suggestions:
- One can use roasted form of them over their salads
- One can prepare granola by a combination of healthy nuts, fresh seeds and dry fruits.
- One can apply olive oil on them and bake it with garlic powder seasoning until it turns golden brown.
- One can make its own pumpkin butter by blending natural raw seeds into a fine thick paste. (using basic food grinder or processor)
- One can stir them into their chili.
- One can also use seeds for dressing the baked goods (breads and loafs).
I have picked top 2 brands for your purchasing ease by my detailed analysis and research. Check out the further section to learn more.
SFT Pumpkin seeds are directly procured from growers and are processed and packed in their state of the art processing plant to retain the natural freshness, aroma and original nutrients of raw seeds. Being in business for over 25 years now, SFT products are widely appreciated by their customers for freshness and excellent product quality.
Key Features:
- It is free of preservatives and chemicals
- It is a nutrition powerhouse with a high protein content
- It is loaded with copper, manganese, zinc, antioxidants and phytosterols
Neuherbs is a reputed brand offering raw, un-treated and un-roasted pumpkin seeds. These natural seeds are loaded with essential nutrients like protein and fiber along with minerals like zinc and magnesium (provides energy) since they aren’t chemically processed. They are an excellent source of potassium, which keeps the blood pressure in check. Also, it has a very low sodium content.
Key Features:
- It is a certified gluten-free product
- It helps to keep fuller for longer periods
- It is packed with nutrition
- It improves heart health
Friends, here I am not accurate in presenting you the exact figure. There are several well known sources describing the various types of pumpkins available to us, however the numbers are not at all precise and we might find over 40 types of pumpkin seeds. They have a thin, papery type shell of whitish color shade and it is also rich in fibre content.
Pumpkins are primarily are of following types:
- Lady Godiva Pumpkin
- Austria Oil Seed Pumpkin
- Gleisdorfer Naked Seeded Pumpkin
- Kakai Hulless Pumpkin
In addition to this, Pumpkin seeds are broadly classified in two categories mainly based on its seed, namely
- Pumpkin seeds
- Pepitas seeds
The main difference between the two seeds is that the Pumpkin seeds are whitish or creamy colored, oval-shaped seeds you get inside the pumpkins. On the other hand, Pepitas are seeds without a hull. They are found in specific types of pumpkins only, like the Oilseed pumpkins or Styrian pumpkins.
The most common type of pumpkin grown specifically for its special seeds is the Styrian pumpkin, which has small, smooth green colored seeds available to us very easily. Styrian pumpkin seeds are best for daily eating since they are rich in oil and naturally hull-less.
Pumpkin seeds consist of high fats and hence they can cause rancidity.
They are high in fibre content and thus can cause bloating issue and constipation if consumed in excessive quantities.
If not chewed properly they can cause choking. (Young kids must be supervised specially)
1. Is it ok to eat pumpkin seeds every day?
Yes, Pumpkin seeds can be consumed every day since they are rich in protein, zinc, healthy fats and dietary fibres. Moreover, Pumpkin seeds when consumed in moderation around 75-100gms fulfill the body’s requirement of protein by 50% by itself. Pumpkin seeds are highly rich in zinc content and well known to improve prostate health.
2. Can eating pumpkin seeds hurt you?
Pumpkin seed shell does not hurt you, In Fact it provides more fibre than the normal green seeds. Some people are however prone to health issues and digestion problems, and thus people experience diarrhea and digestive issues sometimes. Overall Pumpkin seed shells are nutritive and safe to consume for most of us.
3. What is the best time to eat pumpkin seeds?
Pumpkin seeds can be eaten for breakfast as well as during dinner. As per nutrition experts, the best time for consuming it is at night before sleeping. It is because the seeds are rich in amino acid namely tryptophan which helps to promote good sleep.
4. Are pumpkin seeds good for skin?
Yes, definitely. Pumpkin seeds have high amounts of zinc and vitamin E, which improves the skin tone and also helps the wounds to heal faster; also the seeds contain minerals and vitamins that have anti-aging effects and fights acne.
5. Are pumpkin seeds good for the kidney?
Yes, Pumpkin seeds are beneficial to our kidney. Firstly the seeds are rich in potassium and phosphorus content and thus having pumpkin seeds as renal diet is advantageous for kidney functioning. Also, consuming roasted pumpkin seeds as a snack daily helps to prevent kidney stones issues as the seeds prevent the formation of stones by removing unwanted substances.
6. Are pumpkin seeds good for your stomach?
Yes, if consumed in moderate quantities. Pumpkin seeds are high in fibre content and it is beneficial to prevent heart diseases, kidney stones issues and also prevent obesity. However, if consumed in higher quantities, the excessive fibre in the body would result in constipation and diarrhea.
7. Are pumpkin seeds good for female fertility?
Pumpkin seeds are considered a real powerhouse for female fertility. The seeds are loaded with zinc which is known as “the most important fertility mineral.” Pumpkin seeds are vital for healthy fetal growth and it also prevents miscarriages. Also, the seeds are beneficial for healthy sperm production.