A pumpkin seed, also known in North America as a pepita (from the Mexican Spanish: pepita de calabaza, “little seed of squash”), is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed. Some cultivars are huskless, and are grown only for their edible seed. The seeds are nutrient– and calorie-rich, with especially high content of fat (particularly linoleic acid and oleic acid), protein, dietary fiber, and numerous micronutrients. Pumpkin seed can refer either to the hulled kernel or unhulled whole seed, and most commonly refers to the roasted end product used as a snack.
Benefits of Pumpkin seed –
A one-ounce portion (roughly a quarter cup) of raw pumpkin seeds provides about 150 calories, 15 grams of healthful fat, just a few grams of carbs, and an impressive 8 to 10 grams of plant protein. They’re also nutrient-packed, and health protective. Here are six key pumpkin seed perks, and some simple ways to incorporate them into your meals and snacks.
Anti-Inflammatory Effects –
Pumpkin seeds are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies. They’re also a great source of dietary fiber, which can enhance this effect. Studies show that pumpkin seeds’ anti-inflammatory abilities can help maintain good function in the liver, bladder, bowel, and joints.
Promote sleep –
Pumpkin seeds are rich in the amino acid tryptophan, which can increase the level of serotonin in the brain and induce a state of relaxation. Because the role of tryptophan will become stronger with your natural circadian rhythm at night.
Help control blood sugar –
The protein and fat contained in pumpkin seeds will slow down the rate of sugar absorption. Therefore, the intake of pumpkin seeds can promote antioxidant affinity and help control blood sugar. Because the high oxidation rate is a contributing factor to the damage of the pancreas and liver, it is also the reason for the decrease in the density of pancreatic islets (the cells that make insulin).
Can promote hair growth –
Pumpkin seed protein powder is rich in a variety of nutrients that are beneficial to hair health, including magnesium, a small amount of the amino acid arginine and tocopherol to support the overall hair growth cycle. Although the effect is not rapid, continuous consumption of pumpkin seed protein powder may produce results within a few months.
Pumpkin seeds improve the immune system-
In addition to the zinc and iron in pumpkin seeds, which are both vital for immune function, pumpkin seeds possess anti-fungal and anti-viral properties. Pumpkin seeds are also not a common trigger of allergies and intolerances.
How to use Pumpkin Seed?
Pumpkin seed powder is easy to add to a wide variety of foods.
If you’re a baker, you can enhance homemade baked goods such as muffins, pancakes, and cakes with the addition of pumpkin seed powder.
Pumpkin seed powder also mixes well with salad dressings, shakes, smoothies, soups, stews, yogurt, juice, milk, and hot cereal.
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