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Groundnut, also known as peanut and pignut is one of the best sources of protein. Consuming groundnut is very beneficial for our health.

Peanut contains vitamin E, magnesium, foliate, copper and arginine. Studies reveal that peanuts can even be useful for weight loss and reduce the risk of cardiovascular disease. In addition, the skins have an ample amount of natural antioxidants & a high content of dietary fiber. This is with reference to the different types, be it light-roasted or dark-roasted.

Peanuts Nutrition

Nutrition facts for 100 grams of raw peanuts:

• Calories – 567
• Protein – 25.8 grams
• Fat – 49.2 grams (Saturated – 6.28 grams, Monounsaturated – 24.43 grams, Polyunsaturated – 15.56 grams)
• Carbs – 16.1 grams
• Sugar – 4.7 grams
• Fiber – 8.5 grams
• Water -7{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200}

Groundnut Benefits

Here Are Some Amazing Benefits of Groundnut Or Peanuts

Promote Heart Health

According to researchers, people who regularly eat groundnuts were far less likely to die of heart stroke or disease. Peanuts and other nuts can also lower the bad cholesterol (LDL) levels. Bad cholesterol can lead to plaque development on the blood vessels & peanuts can prevent this.

Groundnut can also reduce the inflammation that can cause heart disease. The resveratrol in groundnuts also helps fight heart problems.

Boosts Memory

Peanuts contain vitamin B3 or niacin content whose many health benefits include normal brain functioning as well as boosting memory power.

Promotes Fertility

Groundnut also contains a good amount of folate. Several studies have shown that women who had a daily consumption of 400 micrograms of folic acid before & during early pregnancy reduced the risk of having a baby born with a serious neural tube defect by up to 70 percent.

Helps in Weight Loss

Peanuts or groundnuts are called energy-dense foods. If you include them as a snack then it will make you eat fewer calories later in the day. Compared to consuming them with a meal, groundnuts elicited stronger feelings of fullness when eaten as a snack. This will ultimately help with weight loss.

Including groundnut or other nuts in your diet is a great way to enhance palatability & nutrient intake without causing weight gain.

Prevents Gallstones

Consumption of peanuts is also linked to a lowered risk of gallstones. Men having 5 or more units of nuts that include groundnuts in a week had a low risk of gallstone disease. Likewise women who consume 5 or more units of nuts in a week had a reduced risk of cholecystectomy (removal of gallbladder).

Helps Fight Depression

Groundnuts are good sources of tryptophan, which is an essential amino acid that is important for the production of serotonin, one of the important brain chemicals involved in mood regulation. When depression takes place, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan can increase serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.

Boosts Hair Growth

Few researchers believe that as peanuts contain all the amino acids & protein, they could be a good supplementation to a diet for hair growth.

Peanuts Side Effects

It must be noted that peanuts should not be consumed in excess as it can be harmful for the body. Some studies reveal that peanuts might cause allergies to some people.

How to Eat Peanuts?

You can eat peanuts or groundnuts in many ways – may be raw, fried or roasted. The best way to eat it on daily basis is in form of salad. You can also top your breakfast cereal with groundnuts or add it to frozen yogurt. You may also refer internet for peanuts recipes to enjoy this healthy nut.

Many people nowadays prefer eating peanut butter available in different flavours and brands. Peanut butter contains potassium and protein that lower the risk of high blood pressure, stroke & heart disease. Peanut butter also has fibre for bowel health, healthy fats, magnesium to strengthen your bones & muscles, Vitamin E & antioxidants.

General Nutrition Information

Healthy Fats

Vitamins

Minerals

Serving Suggestions

Peanuts and peanut butter are common staples in a runner’s pantry due to their high plant protein content, vitamins and minerals, healthy fats and convenience, not to mention their deliciousness. However, it is possible for raw peanuts to be contaminated with a mold called Aspergillus flavus that produces a potential carcinogen called aflatoxin.

According to a 2004 review in The American Journal of Clinical Nutrition, aflatoxins are well recognized as a cause of liver cancer, compromised immunity, disrupted protein metabolism and death in farm and laboratory animals. The liver is the primary organ affected. The level of dietary exposure to aflatoxins necessary to affect human health has not been confirmed.

Peanuts are not the only food susceptible to aflatoxin; it has been detected in corn, almonds, pistachios, hazelnuts, Brazil nuts, walnuts and even some spices and herbs. Milk, eggs, cheese, yogurt and meat products can also be contaminated if animals consume feed that contains aflatoxin. Cooking or roasting nuts degrades some of the toxin, but not all of it, as it is a stable compound that can survive at relatively high temperatures.

But before you jump aboard the first diet trend of 2015, “aflatoxin-free,” there is good news. The U.S. Department of Agriculture (USDA) monitors the amount of aflatoxin in food production. The concentration of aflatoxin must be less than 20 parts per billion to be considered safe. Any crops with higher concentrations are destroyed.

In conclusion, raw peanuts are safe to eat, and in fact the many health benefits of peanuts and other tree nuts outweigh the potential health risks. They are a good source of protein for recovering muscles, fiber for keeping satiated and maintaining weight, vitamin E and zinc for healthy skin, magnesium and potassium for strong bones and omega-3 fats for fighting inflammation. To minimize exposure to aflatoxin, purchase peanuts and peanut products that have been grown, harvested and processed in the U.S., where there is strict monitoring, and choose Valencia peanuts, which grow in dry climates that are resistant to mold. And, in general, eat a varied diet to reap the nutritional benefits of various foods while limiting exposure to toxins.

This is an installment in our online Ask the Dietitian column with Maria Dalzot, MS, RD, CDN and an avid trail runner. You can visit her blog at www.mariadalzotrd.com and submit your nutrition questions to nutrition@trailrunnermag.com.

When you think watermelon you pictured a red, squashy, juicy fruit but the seeds probably don’t come in your mind. People usually remove these black seeds from the fruit and consume it. But did you know these black seeds have some magical nutrient properties? The tiny seeds are super-nutritious and healthy.

Watermelon is an amazing hydrating fruit as it contains 92 percent of water and is enriched with minerals and vitamins. Its seeds are super-rich in various nutrients. These seeds have low-calorie count and rich in micronutrients like zinc, magnesium, potassium, etc. Watermelon seeds boost immunity and heart health and help to control blood sugar levels.

Nutritional Value of Watermelon Seeds

1: Low calorie

• Watermelon seeds are low in calories. A handful of seeds weights about 4 grams contains only 23 calories.

2: Magnesium 

• Magnesium is an essential nutrient for metabolic activity. Thus being rich in magnesium, watermelon seeds promote healthy metabolism of the body. As per the National Institute of Health (NIH), daily our body needs 420 grams of magnesium.

3: Zinc 

• Watermelon seeds are a good source of zinc. It helps to boosts our immunity, helps in digestion, cell growth, and keeps your nervous system healthy.

4: Iron

• Watermelon seeds are an excellent source of iron. According to the National Institute of Health (NIH), the daily requirement of iron is 18 mg per day.

5: Good fats

• Good fats contain both monounsaturated and polyunsaturated fatty acids which are considered as good fats. It is useful to prevent heart attack, stroke, and also lowers cholesterol. Four grams of watermelon seeds provide 0.3 grams of monounsaturated fatty acids and 1.1 grams of polyunsaturated fatty acids.

How to Eat Watermelon Seeds?

You can eat watermelon seeds raw, sprouted, and roasted. In any form, these seeds are so tasty and healthy. Usually, watermelon seeds are granted nutritious once they are sprouted.

Health Benefits of Watermelon Seed

As watermelon seeds are full of nutrients like proteins, essential fatty acids, magnesium, zinc; it helps to provide surprising benefits to our body. Some of the important benefits are described here:

1: Improves skin health

The sprouted watermelon seeds help to cleanse your skin as it is full of vitamin C, antioxidants, etc. Its oil is widely used in various beauty products to treat acne and early signs of aging. Watermelon seeds are full of magnesium which helps to improve your overall skin appearance. It is used in cases like eczema and other skin conditions where your skin is dry and itchy. Watermelon seeds act as a moisturizer for your dull, dry skin.

Zinc found in the seeds can slow down the aging process because of its ability of protein synthesis, cell division, and repair.

2: Helps in strengthening the hairs 

No matter what, every woman wants perfect hair. They can do anything to get good results. So, ladies, why don’t you use watermelon seeds? Watermelon seeds are full of proteins, iron, magnesium, zinc, and copper which are known to improve the quality of your hairs. These seeds help in strengthening your hair and promote hair growth. Manganese in the seeds helps to prevent hair fall and damage.

3: Improves heart health 

Watermelon seeds can promote your heart health in many ways. Being a good source of monounsaturated and polyunsaturated fatty acids. Studies suggested that these good fats are useful in protecting against heart attack, stroke. This seed contains a high amount of magnesium which keeps your heart healthy and regulates normal blood pressure.

Watermelon seeds act as an anti-inflammatory, antioxidant, and vasodilator (widening of blood vessels) that is a probable reason for its usefulness in a healthy heart. The iron it supplies is also vital in carrying oxygenated blood in the whole body. Watermelon seeds are also rich in zinc which plays a key role in heart health. It regulates the calcium movements in your heart.

4: Lowers blood sugar levels

If you are suffering from blood sugar level fluctuations, try including these magical seeds in your diet. Magnesium helps to regulate the metabolism of carbohydrates which directly impact blood sugar levels. These seeds help with the treatment of type 2 diabetes.

5: Boost the immunity system 

Watermelon seeds are packed with iron and minerals which enhance immune functions. These seeds also contain vitamin B complex also helps in this regard.

6: Prevent osteoporosis 

Try to include watermelon seeds if you are having weak bones and conditions like osteoporosis. Eating watermelon seeds regularly can prevent bone disorders as they are rich in magnesium, copper, potassium.

7: Supports nervous system 

Watermelon seeds are the rich source of vitamin B which helps to keep your brain and nervous system healthy. It is also useful in mood disorders, dementia.

8: Improves male fertility 

Watermelon contains a high amount of zinc which is important for the male reproductive system. Zinc can help to improve the quality of sperm which is the major issue in male infertility.

9: Boosts energy levels 

Watermelon levels are rich in micronutrients which helps to boost and maintain your energy for a longer period.

Though many people are unaware of these magical watermelon seeds they are super-tasty and super-nutritious. You can eat them as a snack whenever you feel hungry, it will keep you fueled for a longer time.

Muskmelon (Cucumis melo) is actually a species of melon which has been developed into numerous grown types. These include smooth-skinned varieties like honeydew, Crenshaw, and casaba, and various netted cultivars (cantaloupe, Persian melon, and Santa Claus or Christmas melon). The Armenian cucumber is another variety of muskmelon, however its shape, taste, and cookery uses more closely resemble those of a cucumber. The large number of cultivars within this species approaches that found in wild cabbage, even though morphological variation just isn’t as considerable. It is just a fruit of the type called pepo. Muskmelon is native to Iran, Anatolia, Armenia, and adjacent areas on the west and the east which is believed to be their center of origin and development, with a secondary center including the northwest provinces of India as well as Afghanistan. Although truly wild forms of C. melo haven’t been found, numerous associated wild species have already been noted in those regions.

Muskmelon Image Gallery

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Muskmelon

Health Benefits of Muskmelon Seeds

With the summer at its peak, muskmelons are at their best. This particular juicy as well as pulpy fruit provides wonderful rest from the heat. It will keep you full, hydrates you, provides you with sufficient fibers, offers countless number of Vitamin A, and keeps your eyesight intact. In short, muskmelon has a lot to offer when it comes to health advantages. And guess what, it is not only the pulp. Those muskmelon seeds that you conveniently toss away within the trash can have several health advantages. Listed here are  unique and unknown advantages of muskmelon seeds – so that you will not throw them away in the foreseeable future.

1. They are your veggie dose of protein

Most often, obtaining a respectable amount of protein from something that just isn’t meat or even dairy product is very difficult. However muskmelon seeds are definitely the reply to it as they happen to be an excellent source of plant-based protein. These seeds include about 3.6{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} protein, 4{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} fat, and 2.5{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} carbohydrate. In accordance with research published in the World Applied Sciences Journal, this particular nutritional content is just like soy milk as well as verifies that muskmelon seeds are a good method of obtaining protein.

2. Great source of vitamins and minerals

Muskmelon seeds are incredibly rich in anti-oxidants as well as Vitamins A, C, and E. This is actually great for your eyesight as Vitamin A, C, and also E assist in preventing macular degeneration within the eyes. The antioxidants within the seeds keep the blood cholesterol levels under check and in addition reduce the chance of cancer. Vitamin C within the seeds is additionally extremely effective in eliminating off cold and flu by increasing your defense mechanisms.

The seeds may also be a great resource of minerals just like magnesium, phosphorous, and potassium, therefore helping control your blood pressure level. Consuming muskmelon seeds may also enhance bone strength and density and reduce the likelihood of developing Type 2 diabetes. Muskmelon seeds may also be utilized in dealing with migraines, insomnia, and depressive disorders.

3. Fights cardiovascular diseases and also takes care of your teeth

The omega-3 fatty acids perfectly found on the muskmelon seeds take great care of your cardiovascular function and also play a vital role in eliminating cardiovascular diseases. Also, they are an excellent source of unsaturated fat (your body needs some amount of fat).

4. Helps grow hair and nails

Do you lack a healthy hair growth? Are your nails weak, slow in growth, and break often? Consuming muskmelon seeds can definitely make sure a healthy hair growth as well as nails, thanks to the high protein content within them. It may also help maintain the tissues within our body.

5. Benefits intestines

Several studies also advise that muskmelon seeds might help discharge intestinal worms. Consuming crushed seeds is considered to be a fantastic way to eliminate these pests. Moreover, these types of seeds can eliminate excessive phlegm through the body and offer rest from congestion.

6. Helps in weight loss

Muskmelon seeds and also the ‘netting’ around them are a great resource of fiber and therefore, they assist you in losing weight.

7. Good for Heart

Muskmelon seeds provide omega three fatty acids that are recognized to aid your cardiovascular function and play a vital role in eliminating cardiovascular diseases.

8. Loaded with Antioxidants, Vitamins A, C & E

Packed with antioxidants, vitamins A, C & E, muskmelon seeds, end macular degeneration within the eyes. The existence of antioxidants in the seeds keeps your blood cholesterol levels under check apart from reducing chance of cancer.

The seeds additionally include vitamin C that is great at fighting off cold and flu by enhancing immune system. Because of its minerals just like phosphorus, potassium and magnesium in plenty, muskmelon seeds may also enhance bone strength and density and reduce chances of developing Type 2 diabetes.

9. Colon Cleanser

Muskmelon seeds aid the body in cleansing by expelling intestinal worms. Usage of these seeds eliminates excessive phlegm through the body and rids of congestion.

Ways to consume muskmelon seeds

There are many methods to consume muskmelon seeds. However the most widely used and simple ways are to include them within your meals. Here is a quick look in the 6 ways of eating muskmelon seeds.

• You can eat your muskmelon seeds raw or you can add it to your salads as well as fruit servings. Not simply will they boost the health value of the food, but probably add that additional crunchiness and boost the taste, too.
• You are able to wash the muskmelon seeds, dry them, and after that roast within the oven or on the gas to make a crispy, healthy snack. Munch on them without any guilt once you have a snack craving.
• Add these seeds in your smoothies and see the taste and also the thickness they bring.
• Muskmelon seeds may also be spread in breads as well as buns or included with yummy sandwiches.
• These seeds may also be ideal for thickening soups, stews, and gravies. They are frequently utilized in spicy meat dishes to bring thickness.
• You can include them to your apple pies and crumbles.

Summers are here! And if there is one thing we can be thankful for in this scorching weather, it would have to be all the delicious fruits the season brings with it.  Mangoes, berries, pineapples, litchis, melons and watermelons find their way into our fruit baskets and indulging in them is an absolute delight. A variety of Melons are seen at this time of the year, being sold by fruit vendors across the country at local vegetable markets. According to the book, Healing Foods by DK Publishing House, melons are members of the gourd family (which includes cucumber and squash). Melons derive their rich colour from beta carotin, which is good for eye health and bone health. They are also infused with Vitamin C and assorted anti-oxidants, which are immensely beneficial for immune support. They are also loaded with potassium, which is incremental in normalising blood pressure.

Summer melons, be it musk melon, watermelon or honey dew melon, are packed with a dozen health benefits. But while relishing on the juicy flesh, have you been discarding the seeds laden with nutrition and health benefits? According to Healing Foods, it strongly recommends loading up on these miniature nutritional bombs you have ignored all your life. It notes, “Eat the seeds: The dried seeds contain unsaturated fats and fibers, makes nutritious addition to savoury dishes”.

Macrobiotic Nutritionist and Health Practitioner, Shilpa Arora says, “Everything begins with the seeds. These are living foods that give each cell in our body a renewed energy. All seeds are loaded with enzymes that aid digestion and absorption. In fact they have more enzymes than the actual fruit in the concentrated form.”

She goes on to say, “Summer melon seeds are great source of energy like magnesium, which is vital for a healthy heart. It is great for diabetics as it is loaded with essential amino acids like lysine and tryptophan. Melon seeds also provide a wonderful cure for insomnia because tryptophan induces relaxation and sleep.”

^{Photo Credit: instagram/imkatzyabello}

Here are the summer melon seeds and their health benefits:

1.Watermelon

Apart from the numerous antioxidants and vitamins (A, C and E) and amino acids, watermelons are a rich source of plant protein lycopene, which helps lower the risk of cardiovascular diseases. Citrulline – an important amino acid in the rind and flesh of watermelon, can stimulate the production of nitric oxide, which can help lower blood pressure thereby stalling the risk of heart disease. Watermelon can also boost immune function. Dr. Anju Sood, a Bangalore-based nutritionist, says, “Watermelon seeds are rich in lysine, which can work wonders for diabetics.” The seeds are low in calories (one ounce of watermelon seeds contains 158 calories), rich in magnesium, iron and folate, which is an extremely important nutrient for expecting mothers. Folate deficiency has been associated with certain neural birth defects.

Also Read: Flavourful Seeds: The Secret Ingredient in Ancient Indian Kitchens​

_{Watermelon can boost immune function.}

How to Have Them?

Roast your low in calories and dense in nutrients watermelon seeds for a crunchy-munchy each time you feel like snacking. If you want, you can add a little olive oil and salt, lime juice and chili powder or cayenne pepper. Seed chat anyone? You can also have them with your salads or smoothies.

2. Cantaloupe or Musk Melon

It is considered as the most nutrient dense melon. A single serving can cater around half our daily vitamin C and A needs. Cantaloupes are also rich in lutein and zeaxanthin, which boost eyesight. The pulpy fruit provides a hydrating effect in this energy sucking weather.

According to Dr. Anju Sood, the seeds can act as decent vegetarian source of proteins. However, since the amount of seed intake is less, say compared to meat, the protein content that actually goes inside the body is also minimal. She goes on to say, “Like the fruit, the seeds are also infused with Vitamin A, C,and E. The seeds are also rich in magnesium and phosphorous, and high on fiber, which is amazing for diabetics and those looking to lose weight. Muskmelon seeds also act as a good deworming agent in the intestinal tract, and flushes all the pests and worms.

Also Read: How to Make a Refreshing Melon Shake + Tips to Give Your Regular Shakes An Overhaul

^{Bowl of muskmelon; Photo Credit: instagram/aashishsp}

How to Have Them?

You can eat muskmelon seeds raw or add them to your salads as well as fruit servings. Dry roast them in the oven or on the gas and binge. You can also add these seeds in your soups, stews and gravies. These will keep your hunger pangs away by keeping you full for a longer time.

Honey Dew Melon

Going by the bright yellow colour of the fruit, it is not tough to deduce the how rich the fruit is in its beta-carotine content. Honey dew melon has the highest sugar content of any melon, also contains vitamin C, folate and calcium. Also called the temptation melons. Honeydew melons are of two kinds – one with a green flesh, and the other has an orange flesh.Its seeds like other melons are rich in antioxidants, and vitamin C, A and E, and are loaded with fibre, to take care of all your tummy problems.

_{Honey dew melon has the highest sugar content of any melon, also contains vitamin C, folate and calcium.}

How to Have Them?

1 CommentsJust as the other melon seeds. Enjoy them roasted as a snack,  raw or as toppings with your salads.
So stop throwing the seeds away and munch on them this summer for an increased portion of nutrition and health.

Melon seeds are full of health benefits. The melon seeds are an excellent source of proteins, vitamins (folate, thiamine and niacin, vitamin B6 and pantothenic acid), minerals (magnesium, copper, zinc, iron, potassium, phosphorus, and manganese) fatty acids.

Listed are few benefits of melon seeds:

1. Melon seeds for a younger looking skin: Watermelon seeds are a rich source of unsaturated fatty acids These unsaturated fatty acids help to maintain the natural glow of the skin. The antioxidants present in the seeds slow down the skin aging. Thus, the skin appears younger, softer and healthier.
2. To Control diabetes: The seeds are good in curing diabetes by lowering blood sugar levels.
   Method: Boil a few watermelon seeds in water and drink this liquid every day like (tea) to control blood sugar levels.
3. Boosts male fertility: Lycopene, a strong antioxidant, plays a great role in enhancing male fertility and melon seeds are a good source of this antioxidant.
4. Memory Booster: Watermelon seeds are loaded with multivitamin B, ensuring a healthy immune and nervous system. A person suffering from memory problems can also benefit to a great extent by consuming watermelon seeds.
5. Regulates Blood Pressure: Arginine present in watermelon seeds plays a great role in regulating blood pressure. It also plays a pivotal role in the prevention of coronary heart diseases.
6. Rich source of proteins and amino acids: Watermelon seeds are a rich source of proteins and amino acids. It strengthens the hair follicles. The essential fatty acids go a long way to prevent extensive hair damage. To get rid of dandruff and hair fall watermelon seeds are beneficial. People with itchy scalp and dandruff can apply watermelon seed oil to get rid of the problem.
7. Excellent source of Omega 6 fatty acids: The melon seeds are full of polyunsaturated fatty acids and omega 6 fatty acids. These fatty acids act as a shield, keeping the low-density lipoprotein level within limits and keeping your heart healthy.
8. For Healthy Heart: Drinking tea made of watermelon seeds will maintain a healthy heart. The magnesium present in the seeds aid in the stabilization of the metabolic processes, important for the proper functioning of the heart. Tea made up of watermelon seeds work as a natural diuretic and It can also be used for kidney cleansing.
9. Treat Edema: Take a teaspoon of the melon seeds (dried and grounded) and mix with honey (one teaspoon) and then consume the mixture with a cup of lukewarm water. Consume this twice a day to cure edema.

Take Away:

Although the minerals and vitamins within them may seem a little low, they are still far preferable to potato chips and other unhealthy snacks. We can eat watermelon seeds directly together with the fruit or we can eat them as seeds alone since they have the same benefit. However, we suggest not to go overboard.

• Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you’ll be able to increase your zinc intake if you consume the unshelled version.
• While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol, recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits—including antioxidant benefits—are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds’ vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
• In our Tips for Preparing section, we recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. In this recent study, pumpkin seeds were roasted in a microwave oven for varying lengths of time, and limited changes in the pumpkin seeds fat were determined to occur under 20 minutes. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.

This chart graphically details the {98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200}DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Nutritional Profile
• References

Health Benefits

Antioxidant Support

While antioxidant nutrients are found in most WHFoods, it’s the diversity of antioxidants in pumpkin seeds that makes them unique in their antioxidant support. Pumpkin seeds contain conventional antioxidant vitamins like vitamin E. However, not only do they contain vitamin E, but they contain it in a wide variety of forms. Alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol are all forms of vitamin E found in pumpkin seeds. These last two forms have only recently been discovered, and they are a topic of special interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. Pumpkin seeds also contain conventional mineral antioxidants like zinc and manganese. Phenolic antioxidants are found in pumpkin seeds in a wide variety of forms, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid. Antioxidant phytonutrients like lignans are also found in pumpkin seeds, including the lignans pinoresinol, medioresinol, and lariciresinol.

Interestingly, this diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food. For example, the pro-oxidant enzyme lipoxygenase (LOX) is known to be inhibited by pumpkin seed extracts, but not due to the presence of any single family of antioxidant nutrients (for example, the phenolic acids described earlier). Instead, the unique diversity of antioxidants in pumpkin seeds is most likely responsible for this effect.

Mineral Support

Plants that have a close relationship to the soil are often special sources of mineral nutrients, and pumpkin (and their seeds) are no exception. Our food rating process found pumpkin seeds to be a very good source of the minerals phosphorus, magnesium, manganese, and copper and a good source of the minerals zinc and iron.

Pumpkin seeds have long been valued as a special source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. To get full zinc benefits from your pumpkin seeds, you may want to consume them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the seed coat. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all zinc-containing portions of the seed get consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (sometimes called pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the kernels still remain a good source of zinc, the unshelled version of this food is going to provide you with the best mineral support with respect to zinc.

Other Health Benefits

Diabetes

Most of the evidence we’ve seen about pumpkin seeds and prevention or treatment of diabetes has come from animal studies. For this reason, we consider research in this area to be preliminary. However, recent studies on laboratory animals have shown the ability of ground pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil to improve insulin regulation in diabetic animals and to prevent some unwanted consequences of diabetes on kidney function. Decrease in oxidative stress has played a key role in many studies that show benefits of pumpkin seeds for diabetic animals.

Antimicrobial Benefits

Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties. Research points to the role of unique proteins in pumpkin seeds as the source of many antimicrobial benefits. The lignans in pumpkin seeds (including pinoresinol, medioresinol, and lariciresinol) have also been shown to have antimicrobial—and especially anti-viral— properties. Impact of pumpkin seed proteins and pumpkin seed phytonutrients like lignans on the activity of a messaging molecule called interferon gamma (IFN-gamma) is likely to be involved in the antimicrobial benefits associated with this food.

Cancer-Related Benefits

Because oxidative stress is known to play a role in the development of some cancers, and pumpkin seeds are unique in their composition of antioxidant nutrients, it’s not surprising to find some preliminary evidence of decreased cancer risk in association with pumpkin seed intake. However, the antioxidant content of pumpkin seeds has not been the focus of preliminary research in this cancer area. Instead, the research has focused on lignans. Only breast cancer and prostate cancer seem to have received much attention in the research world in connection with pumpkin seed intake, and much of that attention has been limited to the lignan content of pumpkin seeds. To some extent, this same focus on lignans has occurred in research on prostate cancer as well. For these reasons, we cannot describe the cancer-related benefits of pumpkin seeds as being well-documented in the research, even though pumpkin seeds may eventually be shown to have important health benefits in this area.

Possible Benefits for Benign Prostatic Hyperplasia (BPH)

Pumpkin seed extracts and oils have long been used in treatment of Benign Prostatic Hyperplasia (BPH). BPH is a health problem involving non-cancer enlargement of the prostate gland, and it commonly affects middle-aged and older men in the U.S. Studies have linked different nutrients in pumpkin seeds to their beneficial effects on BPH, including their phytosterols, lignans, and zinc. Among these groups, research on phytosterols is the strongest, and it centers on three phytosterols found in pumpkin seeds: beta-sitosterol, sitostanol, and avenasterol. The phytosterols campesterol, stigmasterol, and campestanol have also been found in pumpkin seeds in some studies. Unfortunately, studies on BPH have typically involved extracts or oils rather than pumpkin seeds themselves. For this reason, it’s just not possible to tell whether everyday intake of pumpkin seeds in food form has a beneficial impact on BPH. Equally impossible to determine is whether intake of pumpkin seeds in food form can lower a man’s risk of BPH. We look forward to future studies that will hopefully provide us with answers to those questions.

Description

Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the “shell”), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

Like cantaloupe, watermelon, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. Within this family, the genus Cucurbita contains all of the pumpkins (and their seeds). The most common species of pumpkin used as a source of pumpkin seeds are Cucurbita pepo, Cucurbita maxima, Cucurbita moschata, and Cucurbita mixta.

History

Pumpkins, and their seeds, are native to the Americas, and indigenous species are found across North America, South America, and Central America. The word “pepita” is consistent with this heritage, since it comes from Mexico, where the Spanish phrase “pepita de calabaza” means “little seed of squash.”

Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties. In South America, the popularity of pumpkin seeds has been traced at least as far back as the Aztec cultures of 1300-1500 AD. From the Americas, the popularity of pumpkin seeds spread to the rest of the globe through trade and exploration over many centuries. In parts of Eastern Europe and the Mediterranean (especially Greece), pumpkin seeds became a standard part of everyday cuisine, and culinary and medical traditions in India and other parts of Asia also incorporated this food into a place of importance.

Today, China produces more pumpkins and pumpkin seeds than any other country. India, Russia, the Ukraine, Mexico, and the U.S. are also major producers of pumpkin and pumpkin seeds. In the U.S., Illinois is the largest producer of pumpkins, followed by California, Ohio, Pennsylvania, Michigan, and New York. However, pumpkins are now grown commercially in virtually all U.S. states, and over 100,000 acres of U.S. farmland are planted with pumpkins.

How to Select and Store

Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds’ maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.

We recommend that you purchase certified organic raw pumpkin seeds and then light-roast them yourself (see next section on how to do so). By purchasing organic, you will avoid unnecessary exposure to potential contaminants. By purchasing raw, you will be able to control the roasting time and temperature, and avoid unnecessary damage to helpful fats present in the seeds. At the same time, you will be able to bring out the full flavors of the pumpkin seeds through roasting.

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.

Tips for Preparing and Cooking

Tips for Preparing Pumpkin Seeds

While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, 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.

You can, of course, purchase pumpkin seeds in the store. We would recommend purchasing organic raw pumpkin seeds and then light-roast them yourself.

Place the seeds (whether those you retrieved from the pumpkin or those you bought at the store) 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.

How to Enjoy

A Few Quick Serving Ideas

• 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 your oatmeal raisin cookie or granola recipe.
• Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.

For some of our favorite recipes, click Recipes.

Nutritional Profile

Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic and syringic acid; and the lignans pinoresinol, medioresinol and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese and copper. They are also a good source of other minerals including zinc and iron. In addition, pumpkin seeds are a good source of protein.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food’s nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200}) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Pumpkin seeds. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a ‘Powerhouse of Nutrition’. They are somewhat oval in shape and after removing the outer white cover, light greenish seeds are obtained.

They are sweet and nutty in taste. They are popularly known as ‘Pepitas’ in America.

Nutritional Value of Pumpkin Seeds:

• Pumpkin seeds are laden with nutrients, calories, fats, proteins and fibre. 100 grams of seeds provide 574 calories of energy, 49 grams of fat, 6.6 grams fibre and 30 grams of protein
• Fats present are mostly polyunsaturated and monounsaturated fats which are good for health
• Vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E and vitamin K are present in pumpkin seeds in different quantities
• Pumpkin seeds also contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc

Health Benefits of Pumpkin Seeds:

• Powerful Antioxidant:

Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids. [1]

These antioxidants help in reducing inflammation and also protect our body from damage caused by free radicals. Thus, they provide us with protection from innumerable diseases.

• Cardio-protective:

Pumpkin seeds are very good for the health of our heart. Antioxidants in them protect our heart from various disorders. [2]

Magnesium in pumpkin seeds helps to lower our blood pressure. [3] Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides. [4] This reduces the risk of heart diseases.

Fibre present in pumpkin seeds also reduces cholesterol levels, thus protecting our heart.

• Protects from Cancers:

Consuming Pumpkin seeds in good amount reduces the risk of gastric, breast and colorectal cancers. [5] This is due to the presence of powerful antioxidants in these seeds.

Carotenoids in pumpkin seeds also prevented prostate cancer. [6]

• Helps in Management of Diabetes:

Pumpkin seeds are rich in magnesium. Magnesium helps to lower blood sugar levels which is beneficial for people with diabetes dellitus.

Thus, pumpkin seeds prove to be useful in the management of diabetes. [7]

Also Read: 10 Best for Diabetes Supported by Research

• Immunity Booster:

Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc.

Vitamin E enhances immune responses and protects against several infectious diseases. [8] It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body.

Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity. [9]

Pumpkin seeds exhibit antimicrobial, antifungal and antiviral properties.

Also Read: 7 Simple Ways to Boost Immunity

• Improves Quality of Sleep:

Amino acid tryptophan present in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin.

Both serotonin and melatonin help to induce sleep. [10] [11]

Read More: 6 Health Benefits of Sleep for Mind & Body

• Good for Weight Loss:

Pumpkin seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.

• Good for Strong Bones:

Pumpkin seeds are rich in Magnesium. Magnesium is good for growth and strength of bones. It helps in mineralization.

It also helps to prevent osteoporosis in postmenopausal women. [12]

Also Read: How to Keep Bones & Joints Healthy?

• Good for Prostate Health:

Consumption of pumpkin seeds improves the symptoms of Benign Prostatic Hyperplasia ( BPH ). [13]

Pumpkin seeds are rich in zinc. Zinc reduces the chances of prostate cancer.

• Improves the Quality of Sperm:

Pumpkin seeds are rich in zinc.

Zinc improves fertility in men. It increases the levels of testosterone and also the quality and quantity of sperms. [14]

• Good for Pregnancy:

Pumpkin seeds contain a good amount of zinc.

Zinc boosts immunity and helps in healthy growth of the baby. It is beneficial to consume zinc-rich foods in pregnancy. [15]

• Reduces Depression and Anxiety:

Magnesium in pumpkin seeds helps to reduce stress and anxiety. [16]

It also calms our mind.

Also Read: 15 Ways to Naturally Treat Depression

• Good for our Hair:

Consuming pumpkin seeds makes our hair strong. It also makes our hair silky and shiny.

• Good for our Skin:

Pumpkin seeds make our skin soft and wrinkle-free. It also prevents infections and keeps our skin acne-free.

Read More: 10 Foods Good For Skin

Side Effects of consuming Pumpkin Seeds:

1. Eating pumpkin seeds in excess can cause stomach ache, flatulence, bloating and constipation.
2. Since pumpkin seeds are loaded with calories, eating them in excess can lead to weight gain.
3. Pumpkin seeds help to lower blood sugar levels. These seeds should be consumed in moderation by diabetics on medication and also people suffering from hypoglycemia. Read more about different types of blood sugar levels
4. People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty in breathing etc.

Also Read: 8 Health Benefits of Flax Seeds

How to consume pumpkin seeds?

Best way to use Pumpkin seeds is to roast them and have them as a snack.

We also get pumpkin seeds oil and pumpkin seed butter in the market.

These seeds can also be added to or sprinkled on:

• Smoothies
• Yoghurt
• Fruit
• Salads
• Soups
• Cereals
• Bread
• Cakes
• Energy bars
• Stir-fries etc