Pumpkin Seeds - Save them DON\'T Waste them

Pumpkin Seeds - Save them DON'T Waste them

By Deepalekha Banerjee  on: 31 October 2015
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Till date you have eaten pumpkin and thrown away its seeds. But the fact is you are unknowingly throwing away a store house of nutrients which does not count on calories but silently yet quite efficiently adds on to the nutrient reserve of your body. So why waste them when you get them free with every pumpkin you buy!!

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.
They are Plant based protein bombs. According to USDA database 1 cup of roasted pumpkin seeds stacks up nutrition wise:

285 calories
11.87 gms protein
12.42 gms fat
11.8 gms dietary fibre

See all that protein!! Although plant based protein differs from animal based, yet pumpkin seeds are great way to boost your protein intake specially in vegans. The fibre is a great bonus. While the fat content seems high, it is predominantly “ the healthy fats”.

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral), which is important for immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.
Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.
Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.
Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the "sleep hormone." Eating pumpkin seeds a few hours before bed, along with a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep.
Pumpkin seed oil has been found to exhibit anti-inflammatory effects
They pump up your potassium: The body likes potassium for jobs such as helping muscles contract, regulating fluids, balancing minerals and maintaining blood pressure; it may also help reduce the risk of recurrent kidney stones and bone loss as the body ages




Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.




First remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.
Place the pumpkin seeds in a single layer on a cookie sheet and light roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. This 20-minute roasting limit is important. In a recent study, 20 minutes emerged as a threshold hold time for changes in pumpkin seed fats. When roasted for longer than 20 minutes, a number of unwanted changes in fat structure of pumpkin seeds have been observed by food researchers. Roasting for no longer than 20 minutes will help you avoid these unwanted changes.
Interestingly, studies have shown that roasting temperatures of 194°F (90°C) or higher are often required to bring out the full nut-like aromas and flavors in pumpkin seeds. While we do not question this finding, we believe that the unsaturated fats in pumpkin seeds will be better preserved by roasting at this lower temperature—160-170°F (about 75°C)—and that you will still be delighted by the aromas and flavors of the roasted seeds.




Add pumpkin seeds to healthy sautéed vegetables.
Sprinkle pumpkin seeds on top of mixed green salads.
Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
Add chopped pumpkin seeds to your favorite hot or cold cereal.
Add pumpkin seeds to low calorie burger filling
Sprinkle pumpkin seeds on raita and curd

Getting surprised?? Thinking of what a nutrient store you have been deprived of till now?? Stop thinking and start adding pumpkin seeds to your daily diet schedule henceforth. Savour the aroma and take the first step to a healthy world through my e-clinic http://360degreenutricare.zest.md

                                                                                                                                       ~ Dt. Deepalekha Banerjee






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Is grilled Red meat SAFE for consumption
03 November 2015
  There has been a huge confusion in air regarding ‘Is consumption of tandoori, grilled, roasted red meat safe of carcinogenic?’ Here I am trying to give you some clarity on this topic.   Harmful Chemicals: Heterocyclic amines, or HCAs, and polycyclic aromatic hydrocarbons, or PAHs, are chemicals formed when meat is cooked at high temperatures over an open flame, according to the National Cancer Institute. HCAs form when the amino acids, sugars and creatine in meat react at high temperatures, while PAHs form when fat and juices from meat grilled over an open flame drip onto the fire, resulting in PAH-containing flames that adhere to the surface of meat. HCAs & PAHs increase the risk factor for cancer.   Three groups of foods can form cancer-causing chemicals when grilled and blackened: ·         all meats such as beef, lamb and pork ·         poultry such as chicken and turkey ·         fish and shellfish   What to do to keep your family safe? The safest thing to do is to give up grilling, frying, cooking at high temperatures, and overcooked and well-done meats ·          Cook with less intense heat and lower temperatures with all cooking methods ·         Use hardwood chips from hickory and maple which burn cooler than softwoods such as pine and fir ·         Use charcoal briquettes, which burn at lower temperatures ·          Be sure to oil your grill to keep food from sticking ·          Keep your grill clean ·         Scrape off all the charred residue every time you cook so that you don\'t transfer carcinogenic chemicals to your food the next time you use it ·          Avoid well-done meats ·         Avoid the blackened and charred areas ·          Use lower temperatures on the grill ·         Use thinner cuts, which cook quickly ·         Flip the filets before they are charred ·         Trim the fat before cooking ·         Use leaner cuts ·         Remove the skin from chicken and salmon ·         Defrost all meat before grilling ·         Cut meats up into cubes, which cook very quickly ·         Don\'t cook directly over coals, move them to the side ·         Keep the grill rack farther away from the food rather then right on top of the coals ·         Avoid having flames come in contact with the food ·         Use a drip rack to catch the fat ·         Remove food from the grill as soon as it is cooked ·         Don\'t  put cooked food back onto plates used for raw meat, poultry or fish due to bacteria   Use Alternate Cooking Methods ·         Bake (but do not overcook) ·         Cook with liquid: boil, steam, poach, stew ·         Slow-cook food  at low temperatures in the oven so that it is thoroughly cooked and moist and then put it on the grill briefly to just sear it.   Use Marinades ·         Marinated foods produce less HCAs and PAHs when cooked.  Some research shows that marinating your meats not only makes them taste better, but also reduces the production of carcinogens. ·         Marinades include olive oil, soy sauce, vinegar, mustard, lemon juice, orange juice, garlic, salt, pepper, cooking wine, herbs and spices ·         Remember that extra marinade that you may  want to use as sauce must be heated thoroughly for at least three minutes before serving over cooked food to kill any bacteria present from being in contact with uncooked meat, poultry or fish. ·         Always marinate food in the refrigerator to keep levels of bacteria low.   So moderate consumption of grilled and tandoors and roasted red meat reduces the risk of Cancer in future. Thus chose nutritious food to savour your taste buds and to stay healthy. For all such solutions to your health related confusions feel free to contact me in my e-clinic.                                                                                                      ~Dt. Deepalekha Banerjee
Deepalekha Banerjee

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Nutritionist / Dietician in Whitefiled, Bangalore, India 

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 15 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad.Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about 'speed', she doesnot believe in 'Crash Diets', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a 'go to' person.One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management.Please visit my facebook page - www.facebook.com/360degreenutricareIn this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; '360 Degree Nutricare by Dietitian Deepalekha' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet or a  Dietician in Whitefield or in Bangalore? Interested in excellent weight loss service online or in Bangalore? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits
Deepalekha Banerjee
Dt. Deepalekha Banerjee
Nutritionist / Dietician in Whitefiled, Bangalore Register Now!

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