Discover the benefits of regular consumption of pumpkin seeds

Considered one of the most used vegetables throughout history, the pumpkin has an unknown origin, with reports of its consumption in Ancient Egypt and Rome, where the latter population mixed it with honey, seeking easier digestion after consuming meat.

Another theory reveals that it has its origins in the Americas, being a common food for people such as the Mayans, Incas and Aztecs. Fruit of the pumpkin tree, the pumpkin has different denominations in Brazil, such as jerimum, in the North and Northeast regions, and moranga, in the South region.

In addition to the fruit itself, another widely consumed part of this vegetable is its seed, which is extremely nutritious. According to nutritionist Daniel Novais, it contains significant amounts of manganese, zinc, tryptophan, phosphorus, magnesium, copper, iron and proteins, as well as small amounts of B vitamins and vitamin A.

Another highlight of this food would be the presence of phytosterols in its seeds, which is an organic compound that also contributes to a healthier life, regulating cholesterol levels and preventing heart disease.

8 reasons to consume pumpkin seeds

When consuming pumpkin seeds, in addition to reusing something that would normally be discarded, as it is a nutrient-rich compound, it will also result in numerous health benefits. Here are some of the benefits of its regular consumption, according to the professional:

1. Improves sleep quality: by consuming this seed, you will have a more restorative night’s sleep, as this food is rich in magnesium and tryptophan, which have a calming effect, in addition to stimulating sleep.

2. Combating depression: “L-tryptophan is considered a natural anti-depressant, fighting this disease and improving mood”, he reveals.

3. Detoxifying action: according to Daniel, they help in the reduction of toxins in the body, due to their diuretic properties, as well as the antioxidant activity, acting directly on the health of the kidneys.

4. Improvement of intestinal transit and satiety: as it is a food rich in fiber, pumpkin seeds help digestion and guarantee that feeling of satiety for longer, avoiding attacking the fridge between meals.

5. Prevents cardiovascular diseases: because it is composed of phytosterols, pumpkin seeds promote a reduction in LDL levels, known as bad cholesterol and blood clots and atherosclerosis, reducing the chances of a heart attack or stroke.

6. Prevents Osteoporosis: “The seeds have high levels of calcium, zinc, copper, and other minerals linked to promoting increased bone density. There are even some studies that have shown that eating pumpkin seeds daily can reduce bone fragility and other symptoms of osteoporosis.

7. Regulates blood insulin levels because they are rich in proteins, the seeds are easy to digest, helping to stabilize blood sugar if consumed in small portions throughout the day.

8. It has antioxidant action: “the extract of its seed has phenolic compounds, known as anticancer components, since they fight free radicals, precursors of some types of cancer”, he explains.

How to consume pumpkin seeds

The possibilities of consumption of this food are diverse. Among its forms of consumption, the most common can be mentioned, where the seed is roasted directly in the oven. To do this, wash them, leave them to soak in salted water for about 1 hour, dry them, season them to taste and take them to the oven until golden and crispy.

Another interesting option is to cook them before putting them in the oven. This will ensure that it is crispy on the outside and soft on the inside. It is also possible to bake them directly in the microwave, where they must be placed in a container with a lid suitable for this appliance, where they will be cooked for about 1 minute at maximum power. After that, just turn them over and put them back in the microwave for another 1 minute. Repeat this process until they are golden.

If you want to eat them sweet, how about caramelizing them? Add sugar and spices of your choice, such as cinnamon for example, and put them in the oven. This option is a great idea to consume with yogurts.

A good idea is to make a flour from the roasted seeds, sieving them to ensure a very fine powder, which you can add to several meals. The nutritionist suggests mixing the flour together with fruit smoothies, or adding it to the cooking of beans or rice.

Finally, it is also possible to find its oil version, available in capsules or in natura, which can be used to season salads or soups, and should not be heated, so that it can maintain its original properties.

Regardless of its form of consumption, in flour, oil or in its natural form, this seed can still be used in the preparation of various recipes, mixing with other ingredients and providing flavor and nutrients to the dish. Check out some delicious options:

1. Roasted Pumpkin Seeds: This recipe demonstrates the step-by-step procedure for roasting pumpkin seeds in the oven. It is worth remembering that cleaning and separating the pumpkin lint from it is an important part, ensuring a more beautiful look to the snack.

2. Pumpkin seed milk: why not prepare a delicious plant-based milk from this food? In this way its properties will be maintained, also benefiting vegans or those who have a diet restricted to animal milk. To prepare it only two ingredients: the seeds still raw and filtered water.

3. Avocado, Spinach and Pumpkin Seed Salad: adding more flavor and nutrients to this delicious salad, here the pumpkin seeds are used roasted and mixed with the other ingredients, giving the dish the crunchiness that was missing.

4. Turmeric, Sunflower and Pumpkin Seed Salad: The trick to using both sunflower and pumpkin seeds with an easy to taste texture is to soak them the night before preparing this salad. This way, they will still be crispy, making it easier to grind them in the processor.

5. Sea bass medallion with pumpkin seed crust: another interesting option to introduce the seed in your food is to use it to bread meats, ensuring a crunchy texture and a lot of flavor to the dish.

6. Pumpkin soup with crunchy seeds: great option to use the whole pumpkin. Its pulp will be used to prepare a delicious creamy broth, while its seeds will be roasted and added to the soup, giving a mix of textures to the dish. All this accompanied by the unparalleled flavor of curry. It’s worth a try!

7. Gojiberry and Pumpkin Seed Cookies: great option for celiacs, this recipe is gluten-free, in addition to being vegan, not having any food from animal sources. Here the shelled pumpkin seed is chopped and mixed with almond flour. The gojiberry adds that sour flavor balancing it with the demerara sugar.

Pumpkin seed weight loss?

According to Daniel, this food has the ability to help with weight loss, of course, “if combined with calorie restriction and good eating habits”. According to him, in addition to all the benefits mentioned above, as it is an option rich in fiber, its frequent consumption will reduce the load and glycemic index of other foods, facilitating digestion and providing more time with satiety.

Now that you know all the positive points of regular consumption of this food, add pumpkin seeds to your meals, whether in its natural form, in oil or flour, and conquer a healthier and more complete life and diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.