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Benefits of Pumpkin

And Pumpkin Seeds

The Many Benefits of Pumpkin and Pumkin Seeds

With the fall season comes many new fresh foods in season. Pumpkin is among these fall vegetables. Although pumpkins are most popular for carving into Jack-O-Lanterns for Halloween decorations, many people will also roast the seeds but often throw away the pulp.

Instead, this fall season keep both the seeds and the pulp and make some new recipes. There are many healthy benefits of pumkin and pumpkin seeds. Keep reading to find out more.

Benefits of Pumpkin

Pumpkins are a great vegetable and have lots of nutritional value. A raw pumpkin per 1 cup serving has only 30 calories, 0 fat and cholesterol, 1 gram of dietary fiber and only 8 grams of carbohydrates.

This low calorie food offers lots of vitamins including vitamins A, B6, C and E. They are high in magnesium, phosphorus, iron, folate, niacin and thiamin. The list goes on and also includes beta carotene, lutein and zeaxanthin.

So how do all these great ingredients benefit you? Well the lutein and zeaxanthin can help prevent the formation of cataracts and reduces the risk of macular degeneration. The beta carotene can help prevent night blindness and other eye problems. It also helps enhance your immune system, and protects against colds, flu and infections. It is also believed that it can also reduce risk of cancer.

And then there’s the benefit of magnesium. Magnesium can help strengthen the formation of teeth and bones. Magnesium also helps your heart by helping stabilize the rhythm of your heart and prevents abnormal blood clotting.

To get the benefits of pumpkin, try these healthy recipes.

Benefits of Pumpkin Seeds

After you scoop out all the pumpkin seeds to get to the raw pumpkin for your recipe, don’t throw out the seeds. The seeds also offer some great benefits and are just plain tasty. Pumpkin seeds, also called pepitas, are dark green, flat seeds which are sometimes enclosed in a yellow-white husk. The pumpkin, like cantaloupe, cucumber and squash, belong to the gourd family.

Like the raw pumpkin, the pumpkin seed benefits are many. With similar nutrients like magnesium, phosphorus and iron, the pumpkin seeds are a very healthy food and make for a yummy and fun snack.

Key Health Benefits of Pumpkin Seeds

Promotes Prostate Health

For you men over 50 helping carve pumpkins this Halloween, be sure to save those seeds. Pumpkin seeds help promote a healthy prostate and minimize the issues such as urination problems due to an enlarged prostate. Prostate problems are most common in men over fifty.

Better Bones

Although tis the season for scary ghosts and skeletons, I’m not talking about a great looking skeleton with good bones hanging on your door for the “tricker treaters”. I’m talking about your bones. Pumpkin seeds are high in zinc and are a great natural resource for this much needed nutrition. Low levels of zinc are one of the links to osteoporosis.

Arthritis Relief

In a recent study pumpkin seeds showed the same anti-inflammatory benefits as the non-steroid drug indomethacin. The good news on these results is that the pumpkin seeds did not have the same negative effect of damaged fats (lipid peroxides) in the lining of joints like the anti-inflammatory drug. Okay, so this study was conducted on animals, but the healing benefits of pumpkin seeds for arthritis relief is a potential benefit to humans.

Lower Cholesterol

Another known benefit of pumpkin seeds is their ability to help lower LDL “bad” cholesterol. That is because the seeds have phytosterols, a compound that not only helps lower cholesterol but helps protect against certain cancers. In addition to pumpkin seeds, many other nuts and seeds have the phytosterol compound including pistachios, sunflower seeds, sesame seeds, English walnuts and Brazil nuts.

Making Pumpkin Seeds

Although you can buy pumpkin seeds already dried and seasoned, baking your own seeds is a less expensive and much more fun.

Scoop out the seed from inside the pumpkin
Using a paper towel, lightly pat the seeds and remove any pulp
Spread seeds evenly on a paper bag and dry them overnight
Preheat the oven to 160 – 170 degrees F
Place them in a single layer on a cookie sheet
Bake for 15 to 20 minutes

You can add seasoning like garlic powder, onion powder or salt and pepper for extra flavor.

By baking at a low temperature, you are more likely to preserve the essential oils and get all the health benefits of your pumpkin seeds. You can add your seeds to your favorite salads, sprinkle in your soup or chili, add to your sautéed veggies or just eat them as is.

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