Health Tips Of Pumpkin Seeds

They are sometimes referred to as pepitas, Spanish for “little seed of squash.”

This feature is part of a collection of articles on the health benefits of popular foods.

It looks at the possible health benefits of pumpkin seeds, the nutritional content, how to use pumpkin seeds in the diet, and possible health risks.

Benefits
Pumpkin seeds are rich in nutrients and may have many health benefits.

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.

Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium.

Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as “favorable.”

Bone health

Pumpkin seeds are a good source of magnesium, which is important for bone formation.

High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.

Diabetes

Nutrients in pumpkins seeds may help protect against type 2 diabetes. Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.

In one experiment, diabetic rats started to recover after following a diet containing a flax and pumpkin seed mixture.

The seeds are a good source of magnesium.

Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent.

A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of magnesium.

Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Heart health

Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.

Heart and liver health

The seeds contain healthful oils that may benefit the heart, the liver, and the cardiovascular system.

Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.

The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Research to date suggests that omega-3s can:

  • decrease the risk of thrombosis and arrhythmias, which lead to heart attack, stroke, and sudden cardiac death
  • reduce LDL, total cholesterol, and triglyceride levels
  • reduce atherosclerosis, a fatty buildup on the artery walls
  • improve endothelial function, a measure of circulatory health
  • slightly lower blood pressure

Pumpkin seeds have been found to contain sterols. In one investigation, scientists found that there were 265 mg of total sterols in every 100 g of pumpkin seed kernel.

Plant sterols and phytosterols are known to help reduce levels of “bad” LDL cholesterol.

Researchers carrying out a review of clinical trials concluded in 2013 that the combination of nutrients found in plant seeds can help protect the cardiovascular system and help prevent coronary heart disease and type 2 diabetes.

A rodent study has suggested that the nutrients in a mixture of flax and pumpkin seeds could provide some protection for the liver and also against atherosclerosis.

Weight loss and digestion

Other benefits of a diet that is high in fiber include:

  • helping maintain a healthy weight, because the individual feels full for longer after eating
  • enhancing digestive health

The immune system

Pumpkin seed oil has a high content of vitamin E and other antioxidants.

Vitamin E helps strengthen the immune system and maintain healthy blood vessels. The ODS recommend eating seeds as a source of vitamin E.

Insomnia prevention

Pumpkin seeds are a rich source of tryptophan, an amino acid.

Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”

A study published in 2005 in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.

Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.

Pregnancy

Pumpkin seeds are a good source of zinc.

Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc.

For male adults aged 19 years and above, the ODS recommend a daily intake of 11 mg of zinc and 8 mg for women.

The World Health Organization (WHO) estimate that over 80 percent of women worldwide have an inadequate zinc intake. Low levels of zinc alter circulating levels of multiple hormones associated with the onset of labor.

Nutritionists recommend additional zinc during pregnancy, as it is likely to improve health outcomes.

Zinc is also essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm delivery.

Antioxidant activity

Non-refined pumpkin seed oil is thought to offer antioxidant protection.

This is due to its PUFA and lipophilic antioxidant content. Refining an oil removes or reduces these substances.

Antioxidants are considered to be “scavengers,”tasked with removing unwanted waste substances known as free radicals. If these substances remain in the body, there is a higher risk of a range of health problems.

Antioxidants have a wide range of uses, including reducing inflammation. One study, published in 1995, found that, in rats with arthritis, symptoms improved after taking pumpkin seed oil.

A German study, published in 2012, suggested that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.

Skin and eye health

Pumpkin seeds are a good source of squalene, an antioxidant compound that is similar to beta-carotene.

Squalene occurs throughout all body tissues, and it appears to play a role in protecting the skin during UV and other types of radiation exposure.

Animal studies have also suggested that squalene may play an important role in retinal health.

Squalene may also offer protection from cancer, but more research is needed to prove this.

Sexual, prostate, and urinary health

Pumpkin seeds have traditionally been used as an aphrodisiac in some places. In an in-house study at Mansoura University in Egypt, rats consumed a pumpkin seed extract combined with zinc.

The researchers concluded that pumpkin seeds may have a beneficial effect on sexual health status.

A study published in 2009 suggested that pumpkin seed oil may be safe and effective as a treatment for benign prostatic hyperplasia (BPH).

Those who consumed 320 mg a day of the oil over 6 months saw a reduction in their symptoms and improved quality of life.

In 2014, scientists found evidence that pumpkin seed oil might help treat urinary disorders in men and women. Treatment with the oil was linked to a reduction in symptoms of an overactive bladder.

Nutrition

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 100-g serving of organic pumpkin seeds contains:

  • 127 calories
  • 15 g of carbohydrate (including 0 g of sugar and 17.9 g of fiber)
  • 5 mg of protein
  • 21.43 g of fat, of which 3.57 is saturated
  • 20 mg of calcium
  • 0.9 g of iron
  • 1 g of saturated fatty acids

A 100-gram serving of one brand’s in-shell, salted, roasted pumpkin seeds provides:

  • 536 calories
  • 4 g carbohydrate (including 3.6 g of fiber and 3.57 g of sugar)
  • 32.14 g of protein
  • 42.86 g of fat, of which 8.93 g is saturated
  • 71 mg of calcium
  • 16.07 mg of iron
  • 571 g of sodium

Pumpkin seeds are also a source of magnesium, zinc, copper, and selenium.

One scientific study has found that 100 g of pumpkin seeds contains:

  • 7.99 mg of zinc
  • 9.76 mg of iron
  • 78.18 mg of calcium
  • 90.69 mg of magnesium
  • 20.56 mg of sodium

Magnesium

According to the Office of Dietary Supplements (ODS), seeds are good sources of magnesium, one of the seven essential macrominerals.

In one study, scientists found that 100 grams (g) of pumpkin seeds contained 90.69 milligrams (mg) of magnesium.

The ODS recommend that males aged 19 to 30 years should consume 400 mg of magnesium a day, and females 310 mg or 350 mg during pregnancy. Older people should have a slightly higher intake.

Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is vital for the proper functioning of muscles.

Magnesium deficiency is prevalent in older populations. It is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.

Dietary tips
In salads, pumpkin seeds add flavor and texture.

Pumpkin seeds can be eaten alone as a snack or added to dishes for extra taste and a crunchy texture.

Quick tips:

  • Top salads with pumpkin seeds.
  • Make homemade granola with a mixture of nuts, pumpkin seeds, and dried fruit.
  • Brush pumpkin seeds with olive oil, season with cumin and garlic powder, and bake until brown and toasted.
  • Make your own pumpkin seed butter (like peanut butter) by blending whole, raw pumpkin seeds in a food processor until smooth.

Or, try these healthy and delicious recipes developed by registered dietitians:

Risks

Seeds have a high-fat content, so they are prone to rancidity. Keep pumpkin seeds in a cool, dark, and dry place to improve shelf life.

If stored properly, pumpkin seeds will keep for 3-4 months.

Young children should be supervised when eating nuts or seeds, as they could cause choking.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.

Pumpkin Seed Benefits for Weight Loss, Hair Growth and More

Highlights

  • Pumpkin seeds are nutritional powerhouses
  • Pumpkin seeds are a good source of B vitamins, magnesium,iron and protein
  • Pumpkin seeds are known to have anti-inflammatory properties

How about switching over to a healthy snack rather than nibbling on fried snacks during monsoons? Rains do bring relief from summers but it also ups a host of diseases and infections. So being mindful of what you eat and including healthy snacks in your diet could help you a great deal in warding off any possible ailments. One such snack that you can always look up to is pumpkin seed. Yes, you heard that right. Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, these power seeds are bound to make snacking a healthy affair.

According to the book Healing Foods by DK Publishing House, pumpkin seeds are a good source of B vitamins, magnesium, iron and protein. The seeds have high levels of essential fatty acids that help maintain healthy blood vessels and lower unhealthy cholesterol in the blood.

Delhi-Based Nutritionist Lokendra Tomar shares, “Pumpkin seeds are nutritional powerhouses because they are an excellent source of protein, healthy fat and beneficial fibers. These wonder seeds can be used as nutritional snacks for both men and women. They are ideal snacks because they fill your stomach for a longer duration. They suppress hunger pangs as each 100 grams provides about 560 calories and almost 50{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} of daily protein requirement. These seeds are source of valuable nutrients like zinc, magnesium, manganese, copper, antioxidants and phytosterols.”

Here are some benefits of pumpkin seeds –

1. Heart Friendly

Pumpkin seeds are a rich source of healthy fats, fibers and various antioxidants that are beneficial for the heart. These seeds consist of monounsaturated fatty acids that help to lower bad cholesterol and increase good cholesterol in the blood. The presence of magnesium in the seeds helps to regularise blood pressure levels.

heart lovePumpkin seeds are a rich source of healthy fats, fibers and various antioxidants

2. To Get a Sound Sleep

Pumpkin seeds contain Serotonin, a neurochemical, which is also known as nature’s sleeping pill. Pumpkin seeds are high in Tryptophan, an amino acid that further converts into Serotonin in the body, ensuring a sound night’s sleep. A handful of these seeds before going to bed will help you sleep away to glory.

sleep mealsPumpkin seeds are high in Tryptophan, an amino acid that further converts into Serotonin in the body

3. Anti-Inflammatory Benefits

Pumpkin seeds are known to have anti-inflammatory properties and are known to reduce arthritis pain. Pumpkin seed oil is a good remedy when it comes to treating pain in the joints.

4. Builds Immunity

The presence of high amounts of antioxidants and phytochemicals ensure a good immune system and further reduce the possibility of viral infections that may lead to cold, flu, fatigue and other ailments, especially during monsoons.

immuneThe presence of high amounts of antioxidants and phytochemicals ensure a good immune system

5. Improves Prostrate Health

The book Healing Foods states that high in zinc these seeds are useful for promoting men’s fertility and preventing prostrate problems. Pumpkin seeds also have DHEA (Di-hydro epi-androstenedione) that helps reduce the chances of prostate cancer.

6. A Boon for Diabetics

Pumpkin seeds help improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilise blood sugar levels.

diabetes 625Pumpkin seeds help improve insulin regulation in diabetics 

7. Helps in Losing Weight

This is one of the best snack to lose weight. They might look small, but are very dense and heavy foods that help you keep satiated for a longer period. They are also high in fiber which takes longer for your body to digest, leaving you full, keeping you away from any craving.

8. Helps in Hair Growth

Pumpkin seeds consist of cucurbitin, a unique amino that may be responsible for hair growth. Apart from this, they also contain vitamin C that also plays a crucial role in hair growth. Apply pumpkin seeds oil on scalp to see the results or just consume a handful of them daily.

How to Eat Pumpkin Seeds

1. You can eat them raw or try dry roasted seeds as a snack.

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2. You can also use them in baking, garnish for soups and salads, or with granola.

3. If you want to add these seeds in your diet, trust these two recipes to fulfil your healthy needs- Nut and Seed Crusted Cottage Cheese and Cucumber and Pumpkin Seed Salad.

So what’s all the waiting for? Switch over to good health with these power seeds.

Why You Should Eat Pumpkin Seeds

Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.

Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health and protection against certain cancers.

What’s more, these seeds can be easily incorporated into your diet.

Here are the top 11 health benefits of pumpkin seeds that are supported by science:

1. Full of Valuable Nutrients

Pumpkin seeds are the edible seeds of a pumpkin. They are also known as “pepita”—a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought from the supermarket do not have a shell.

These shell-free seeds are flat and oval in shape and have a green color.

This is what whole (white) and shell-free (green) pumpkin seeds look like:

There are roughly 151 calories in an ounce (28 grams) of shell-free pumpkin seeds, mainly from fat and protein.

In addition, a 1-oz (28-gram) serving contains (1):

  • Fiber: 1.7 grams.
  • Carbs: 5 grams.
  • Protein: 7 grams.
  • Fat: 13 grams (6 of which are omega-6s).
  • Vitamin K: 18 percent of the RDI.
  • Phosphorous: 33 percent of the RDI.
  • Manganese: 42 percent of the RDI.
  • Magnesium: 37 percent of the RDI.
  • Iron: 23 percent of the RDI.
  • Zinc: 14 percent of the RDI.
  • Copper: 19 percent of the RDI.

They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and seed oil also contain many other nutrients that have been shown to provide health benefits (2, 3).

Bottom Line: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

2. High in Antioxidants

Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, 6).

Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many different diseases (7).

It is thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects (8).

Bottom Line: Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.

3. Linked to a Reduced Risk of Certain Cancers

Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers (5).

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9).

Others studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer (10).

Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells (11, 12).

Bottom Line: Some evidence suggests that pumpkin seeds may help to prevent certain cancers.

4. Improve Prostate and Bladder Health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland enlarges and can cause problems with urination.

Several studies in humans found that eating these seeds reduced symptoms that are associated with BPH (13).

A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life (14).

There is also research to suggest that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.

One study found that taking a supplement of 10 grams of pumpkin seed extract daily improved urinary function in 45 men and women with overactive bladders (15).

Bottom Line: Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

5. Very High in Magnesium

Pumpkin seeds are one of the best natural sources of magnesium. This is important, since magnesium deficiency is common in many Western countries.

In the US, around 79 percent of adults had a magnesium intake below the recommended daily amount (16).

Magnesium is necessary for more than 600 chemical reactions in the body. Adequate levels of magnesium are important for:

  • Controlling blood pressure (17).
  • Reducing heart disease risk (18).
  • Forming and maintaining healthy bones (19).
  • Regulating blood sugar levels (20, 21).

Bottom Line: Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.

6. May Improve Heart Health

Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy (22).

Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels.

These are two important risk factors for heart disease (23, 24).

A study involving 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7 percent and increased the “good” HDL cholesterol by 16 percent over a 12-week period (25).

Other studies suggest that it may be the nitric oxide enzymes contained in pumpkin seed oil that are responsible for its positive effects on heart health (26).

Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the arteries.

Bottom Line: Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.

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7. Can Lower Blood Sugar Levels

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar (27, 28).

This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes (28).

The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33 percent lower risk of type 2 diabetes in men and a 34 percent lower risk in women (29).

More research is needed to confirm this beneficial effect on blood sugar levels.

Bottom Line: Pumpkin seeds may help reduce blood sugar levels for people with type 2 diabetes. However, more research is needed.

8. Very High in Fiber

Pumpkin seeds are a great source of dietary fiber. Whole seeds provide 5.2 grams of fiber in a single 1-oz (28-gram) serving.

However, pumpkin kernels with the shell removed contain 1.7 grams of fiber per ounce. These are the green pumpkin seeds available in most supermarkets.

A diet high in fiber can promote good digestive health.

In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity (30).

Bottom Line: Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.

9. May Improve Sperm Quality

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men (31).

Since pumpkin seeds are a rich source of zinc, they may help improve sperm quality.

Evidence from one study in mice suggests they may also help protect human sperm from damage caused by chemotherapy and autoimmune diseases (32).

Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.

Together, all these factors may benefit fertility levels and reproductive function, especially in men.

Bottom Line: The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.

10. May Help Improve Sleep

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They’re a natural source of tryptophan, an amino acid that can help promote sleep.

Consuming around 1 gram of tryptophan daily is thought to help improve sleep (33).

However, you would need to eat around 7 oz (200 grams) of pumpkin seeds to get the necessary 1 gram of tryptophan.

The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.

In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep (34).

Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels (35, 36).

Bottom Line: Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.

11. Easy to Add to Your Diet

If you’d like to experience the benefits of pumpkin seeds, they’re easy to incorporate into your diet.

In many countries, they’re a popular snack that can be eaten either raw or roasted, salted or unsalted.

As well as eating them alone, you can add them to smoothies or to Greek yogurt and fruit.

You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.

However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.

If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce the phytic acid content. Roasting them may also help.

Bottom Line: Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.

Do Pumpkin Seeds Have Any Other Benefits?

The rich nutrient content of pumpkin seeds means they may provide many other health benefits, such as improved energy, mood and immune function.

Eating them can help solve dietary deficiencies and may protect against various health problems.

This article was reposted from our media associate Authority Nutrition.

Health benefits of pumpkin seeds

Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.

They are sometimes referred to as pepitas, Spanish for “little seed of squash.”

This feature is part of a collection of articles on the health benefits of popular foods.

It looks at the possible health benefits of pumpkin seeds, the nutritional content, how to use pumpkin seeds in the diet, and possible health risks.

Benefits
Pumpkin seeds are rich in nutrients and may have many health benefits.

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.

Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium.

Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as “favorable.”

Bone health

Pumpkin seeds are a good source of magnesium, which is important for bone formation.

High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.

Diabetes

Nutrients in pumpkins seeds may help protect against type 2 diabetes. Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.

In one experiment, diabetic rats started to recover after following a diet containing a flax and pumpkin seed mixture.

The seeds are a good source of magnesium.

Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent.

A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of magnesium.

Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Heart health

Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.

Heart and liver health

The seeds contain healthful oils that may benefit the heart, the liver, and the cardiovascular system.

Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.

The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Research to date suggests that omega-3s can:

  • decrease the risk of thrombosis and arrhythmias, which lead to heart attack, stroke, and sudden cardiac death
  • reduce LDL, total cholesterol, and triglyceride levels
  • reduce atherosclerosis, a fatty buildup on the artery walls
  • improve endothelial function, a measure of circulatory health
  • slightly lower blood pressure

Pumpkin seeds have been found to contain sterols. In one investigation, scientists found that there were 265 mg of total sterols in every 100 g of pumpkin seed kernel.

Plant sterols and phytosterols are known to help reduce levels of “bad” LDL cholesterol.

Researchers carrying out a review of clinical trials concluded in 2013 that the combination of nutrients found in plant seeds can help protect the cardiovascular system and help prevent coronary heart disease and type 2 diabetes.

A rodent study has suggested that the nutrients in a mixture of flax and pumpkin seeds could provide some protection for the liver and also against atherosclerosis.

Weight loss and digestion

Other benefits of a diet that is high in fiber include:

  • helping maintain a healthy weight, because the individual feels full for longer after eating
  • enhancing digestive health

The immune system

Pumpkin seed oil has a high content of vitamin E and other antioxidants.

Vitamin E helps strengthen the immune system and maintain healthy blood vessels. The ODS recommend eating seeds as a source of vitamin E.

Insomnia prevention

Pumpkin seeds are a rich source of tryptophan, an amino acid.

Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”

A study published in 2005 in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.

Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.

Pregnancy

Pumpkin seeds are a good source of zinc.

Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc.

For male adults aged 19 years and above, the ODS recommend a daily intake of 11 mg of zinc and 8 mg for women.

The World Health Organization (WHO) estimate that over 80 percent of women worldwide have an inadequate zinc intake. Low levels of zinc alter circulating levels of multiple hormones associated with the onset of labor.

Nutritionists recommend additional zinc during pregnancy, as it is likely to improve health outcomes.

Zinc is also essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm delivery.

Antioxidant activity

Non-refined pumpkin seed oil is thought to offer antioxidant protection.

This is due to its PUFA and lipophilic antioxidant content. Refining an oil removes or reduces these substances.

Antioxidants are considered to be “scavengers,”tasked with removing unwanted waste substances known as free radicals. If these substances remain in the body, there is a higher risk of a range of health problems.

Antioxidants have a wide range of uses, including reducing inflammation. One study, published in 1995, found that, in rats with arthritis, symptoms improved after taking pumpkin seed oil.

A German study, published in 2012, suggested that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.

Skin and eye health

Pumpkin seeds are a good source of squalene, an antioxidant compound that is similar to beta-carotene.

Squalene occurs throughout all body tissues, and it appears to play a role in protecting the skin during UV and other types of radiation exposure.

Animal studies have also suggested that squalene may play an important role in retinal health.

Squalene may also offer protection from cancer, but more research is needed to prove this.

Sexual, prostate, and urinary health

Pumpkin seeds have traditionally been used as an aphrodisiac in some places. In an in-house study at Mansoura University in Egypt, rats consumed a pumpkin seed extract combined with zinc.

The researchers concluded that pumpkin seeds may have a beneficial effect on sexual health status.

A study published in 2009 suggested that pumpkin seed oil may be safe and effective as a treatment for benign prostatic hyperplasia (BPH).

Those who consumed 320 mg a day of the oil over 6 months saw a reduction in their symptoms and improved quality of life.

In 2014, scientists found evidence that pumpkin seed oil might help treat urinary disorders in men and women. Treatment with the oil was linked to a reduction in symptoms of an overactive bladder.

Nutrition

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 100-g serving of organic pumpkin seeds contains:

  • 127 calories
  • 15 g of carbohydrate (including 0 g of sugar and 17.9 g of fiber)
  • 5 mg of protein
  • 21.43 g of fat, of which 3.57 is saturated
  • 20 mg of calcium
  • 0.9 g of iron
  • 1 g of saturated fatty acids

A 100-gram serving of one brand’s in-shell, salted, roasted pumpkin seeds provides:

  • 536 calories
  • 4 g carbohydrate (including 3.6 g of fiber and 3.57 g of sugar)
  • 32.14 g of protein
  • 42.86 g of fat, of which 8.93 g is saturated
  • 71 mg of calcium
  • 16.07 mg of iron
  • 571 g of sodium

Pumpkin seeds are also a source of magnesium, zinc, copper, and selenium.

One scientific study has found that 100 g of pumpkin seeds contains:

  • 7.99 mg of zinc
  • 9.76 mg of iron
  • 78.18 mg of calcium
  • 90.69 mg of magnesium
  • 20.56 mg of sodium

Magnesium

According to the Office of Dietary Supplements (ODS), seeds are good sources of magnesium, one of the seven essential macrominerals.

In one study, scientists found that 100 grams (g) of pumpkin seeds contained 90.69 milligrams (mg) of magnesium.

The ODS recommend that males aged 19 to 30 years should consume 400 mg of magnesium a day, and females 310 mg or 350 mg during pregnancy. Older people should have a slightly higher intake.

Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is vital for the proper functioning of muscles.

Magnesium deficiency is prevalent in older populations. It is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.

Egusi Wholesale

Egusi is the name for the fat- and protein-rich seeds of certain cucurbitaceous plants, which after being dried and ground are used as a major ingredient in West African cuisine.

Cucumeropsis mannii is a species of melon native to tropical Africa west of the East African Rift, where it is grown for food and as a source of oil. Its common names include egusi in Yoruba ”’Elegushi”’ in Igbo and agushi in Hausa. In English it is known as Mann’s cucumeropsis and white-seed melon. Buy Egusi Online

The egusi plant looks so much like a watermelon plant that most botanists think it is one. The fruit looks so much like a small, round, watermelon that the two are also easily confused.1 However on the inside the egusi fruit is neither red, nor luscious, nor sweet. Indeed, it is white and dry and bitter enough to be repulsive. This is one fruit not even monkeys bother with. But for all that egusi is a food crop…and far from a small one at that.

Egusi2 is grown for its seeds, which resemble large, white, melon seeds. In West Africa, a region where soups are integral to life, they are a major soup ingredient and a common component of daily meals. Coarsely ground up, they thicken stews and contribute to widely enjoyed steamed dumplings. Some are soaked, fermented, boiled, and wrapped in leaves to form a favorite food seasoning.3 They are also roasted and ground into a spread like peanut butter. Some are roasted together with peanuts and pepper and ground into an oily paste4 that is used when eating kola nuts, eggplant, and fruits. Egusi-seed meal is compacted into patties that serve as a meat substitute. It is even said that the dry seeds placed on a hot skillet pop like popcorn and come out looking like puffed rice.

Beyond their use in processed form, egusi seeds are commonly parched and eaten individually as a snack. In his recollections of life in Ghana, one commentator notes: “Whenever a group of men were standing around talking, their hands were usually busy dehulling [shelling] egusi seeds.” And another recalling life in Cameroon notes: “On many an evening or hot afternoon in farming villages, women sitting with their families will be deftly and rapidly shelling the seeds ready for sale or home cooking.”

1

Watermelon is also an African native. For details, see companion volume on the fruits of Africa.

2

In Ghana and a few other countries it is called “neri.” Egusi (some think the term derives from Yoruba; some from Hausa) has become the generic name for the seed across West Africa’s many linguistic boundaries.

3

In Nigeria this is known as “ogiri-isi” and in Benin “avrouda.” It typically comes with or without dried shrimp.

4

Called “ose-oji” in Nigeria.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Northern Namibia. This plant is easy to grow. Indeed, it survives on barren sites, not to mention some of the driest and most climatically challenged locations. Further, it blankets the soil and helps protect the land. Most of all, though, this vigorous annual suppresses weeds. After a month, fields planted with egusi are typically weed free. (Arne Larsen)

As we have said, this is no minor food. Almost all the big markets in Benin, Cameroon, Ghana, Nigeria, Togo, and the other nearby nations sell the seed. Egusi is in high demand in tropical markets, especially in the peri-urban and urban markets. Exactly how much is sold is unknown, but as far back as the 1960s Nigeria was annually producing 73,000 tons. Today the figure is likely much greater, and about a dozen other nations also grow egusi. The area under this crop is not insignificant, either. In Nigeria during the 1970-71 planting season more than 360,000 hectares were reportedly planted to it. In the 30 years since, egusi production has spread further.

Although outsiders might assume this melon seed to be merely a localized specialty, it actually has universally acceptable flavor and food-processing qualities. Indeed, it is already being introduced to other nations.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

It is, for instance, available either whole or in flour form wherever African food is sold…notably in Europe and the United States. It is also peddled over the Internet, and apparently very successfully; search engines turn up scores of online egusi dealers.

Oil makes up the seed’s largest nutritional component, averaging more than 50 percent…a figure so high that among major foods only peanut can match it.5 In composition the oil is almost ideal. One recent analysis recorded its fatty-acid makeup as 63 percent linoleic and 16 percent oleic. And this highly polyunsaturated lipid is widely used. In northern Ghana one survey found that although shea6 was the major cooking oil, egusi oil ranked next in importance.

Despite being a significant foodstuff even by global standards, egusi is hardly known to nutritionists outside a few West African nations. That is more than a pity; the seed could be an exceptional tool for nutritional intervention wherever protein-calorie malnutrition occurs. Although more than half its weight is edible oil, another 30 percent is protein. And that protein has high nutritional quality. The seed also contains important amounts of vitamins, especially thiamin and niacin. Additional dietary bonuses come from its levels of minerals.

This is a nutritional combination of unmistakable portent considering that the crop thrives where milk is largely unavailable (mainly because the presence of tsetse fly means an absence of cows). A high-energy, high-protein concentrate like this might ideally complement Africa’s prevalent diets based on starch-rich grains (sorghum and maize, for instance) and roots (notably cassava). It doesn’t take much of any food that is half oil and almost a third protein to provide the calories and amino acids that stressed, sick, and fast-growing bodies need each day. Egusi could thus be a vital tool against marasmus, kwashiorkor, and other debilitations.

This plant is not difficult to grow. Indeed, it grows so easily it could be called a farmer’s friend. Many West Africans raise it and it normally yields very well for them. It is largely free of pests and diseases. It survives on impoverished sites and in forest clearings, as well as in some of the most climatically challenged locales. And wherever if grows the plant blankets the soil and helps protect the land. Most of all, though, this vigorous annual suppresses weeds. After 4 weeks of growth, fields with egusi in them are typically weed free.

Often the plant is grown alone. Sometimes it is grown in unused places around the fields, such as banks and bunds. But mostly it is interspersed among other crops, a combination that is especially appreciated because egusi takes care of the weeds. Normally, fields of crops such as sorghum,

5

The figure is based on the dehulled seed, the kernel, which is the edible portion. By comparison, peanut has roughly 48 percent oil and 25 percent protein. Soybean weighs in at about 18 percent oil and 38 percent protein.

6

See Chapter 17.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

WHAT IS EGUSI?

In this chapter egusi is presented primarily as the seed of one species, Citrullus lanatus, a type of watermelon. That species is indeed very popular, thanks to its productivity and food quality. But in reality, the situation is confused because the name egusi is applied generally to any of several similar looking seeds. All these seeds come from cucurbit species (family Cucurbitaceae) and all have high oil and protein contents. In some West African countries the main egusi crop may be Cucumeropsis mannii (Cucumeropsis edulis). Seed of the gourds Lagenaria sicceraria and Telfairia occidentalis are also consumed as egusi. All are cultivated on a large scale in West and Central Africa as they are easy to grow and their seeds are popular foods, and most of what we say here applies to them as well. Sometimes outside Africa, “egusi” can also refer to the bitter apple or vine of Sodom, Citrullus colocynthis (Linnaeus) Schrader; in turn, this scientific binomial is not to be confused with Colocynthis citrullus Linnaeus, which is a botanical synonym for Citrullus lanatus, the egusi treated here.

cassava, coffee, cotton, maize, or banana require two, three, or more weedings during the growing season. An intercrop of egusi cuts that to one.7

In spite of nutritional value and benefits to farmers and the land, this nutritious age-old resource is languishing. But this plant has so much to offer that it deserves concentrated local, regional, and international attention. A tasty seed that is not only rich in oil but rich in protein could be of exceptional value in most parts of Africa, especially where chronic malnutrition strains health and drains initiative. Indeed, egusi is already to be found in many of the nations on which dietary deficiencies hang heaviest, but is not being fully harnessed for humanitarian good.

Additional justification for the notion of a major egusi initiative comes from North American research. For over a decade U.S. Department of Agriculture scientists have studied the seed’s nutritional and functional properties. The research leader, John Cherry, is convinced the crop has a future. “Egusi-seed flour contains excellent quantities of the major nutrients, oil, and proteins,” he reports. “The essential amino acids in the proteins of

7

To the farmer, this is a boon. Consider the conclusion of an article by the International Institute of Tropical Agriculture in Nigeria: “Studies at IITA and elsewhere show that crops such as maize and cassava interplanted with egusi need to be weeded only once (within 2-3 weeks) after planting if the melon is grown at densities of 20,000 plants per hectare…. Ground cover by egusi suppresses weeds until the melon is harvested, by which time the crops have developed a canopy cover of their own.” At that point, the main crop shields the ground and suppresses the weeds without egusi’s help.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

the flour make it a good vegetable protein.”

A separate USDA research group has concluded that egusi could find a place in the food industry. Its promise is for thickening, stabilizing, and fortifying processed products. The group’s analyses were mostly done on defatted, low-hull flour—the form most appropriate for processed foods. It proved to have high water and oil holding capacities; it formed thick and stable emulsions.8

Despite its promise for the food industry, it is the small-scale, subsistence use that most concerns us here. In this regard, foods produced from locally grown egusi seed could improve diets in many an African country whose population currently suffers inadequate diet. Egusi seed compares with the best-known high-protein/high-fat food plants, and it is indigenous. Noteworthy is the fact that the seeds can be stored for long periods. This is one oilseed that can supply quality food year-round.

Given attention, the plant is likely not only to improve nutrition but also farmers’ income. A women’s group of central Benin (Bante) cultivating 10 hectares of egusi earned more than they would have from cotton, the region’s main cash crop.

Indeed, when grown well, egusi boosts soil quality too. And its benefits are likely to be felt not only in West Africa but also in eastern and southern Africa, and perhaps elsewhere.

Women would be special beneficiaries. Although in some places women grow egusi, in the main they are they the ones who harvest and process the crop. Generally speaking, they receive relatively high cash income for their work. Indeed, the “egusi wage” is regarded as the standard for women’s agricultural payment for all tasks, and the women defend it with determination because it sets the standard of their lives. Any improvement in egusi’s profitability will directly help millions of women of all ages and all rural jobs.

PROSPECTS

Although it now gets no particular support from national or international agronomic research organizations, egusi could be made into a nutritious and tasty food for much of the continent, if not the world. At least within West Africa, getting people to consume more and farmers to grow more should be easy, so long as seeds for planting are available and the harvest continues attracting a fair price.

8

The authors wrote: “Protein isolates that differ in gel electrophoretic patterns and amino acid content can be prepared from the flour in one- or two-step water and sodium hydroxide extractions,” wrote the researchers. “The water and oil holding capacities of the flour are 0.7 and 2.6 ml/g, respectively. Thick (mayonnaise-type) emulsions form in the alkaline pH range and a stable foam forms at pH 5.0.”

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Within Africa

Egusi is notable for tolerating an extreme range of conditions, from damp to dry.

Humid areas More than a dryland plant, egusi (or its close relatives9) grows in equable sites. It is an especially promising food for the regions of lower West Africa, where cows cannot thrive and milk is in consequence a rarity.

Dry Areas As noted, the plant resists drought and has long supported people dwelling in West Africa’s dry regions. It is not so drought resistant as to thrive near the true desert, but it is well adapted to the semiarid zone (incorporating, for instance, the Guinea savanna, Sudan savanna, and the sub-Sahelian region) that lies halfway between the Sahara and the sea.

Upland Areas Wherever watermelons grow, egusi should grow too. Thus, many tropical highlands as well as warm temperate locations are candidates for at least trialing the crop.

Beyond Africa

Egusi seeds are potentially a source of quality protein for many countries. However, beyond Africa they may not catch on in a big way. For one thing, consumers may not immediately take to eating a melon seed. For another, it is hard to produce this sprawling plant on a scale to compete with other mass-produced oilseeds. Egusi is therefore most likely to stay a specialty crop for sale in African food markets. However, roasted pumpkin seeds have become a fairly widespread snack in the United States; egusi could perhaps become a counterpart. Not only is it tasty and nutritious, it likely would sell at a premium.

USES

Even ignoring that some egusi-seed “suppliers” are gourds and melons with their own individual uses, this is a multiple-purpose food.

Seeds The seeds are shelled (dehulled) and the kernel is ground into a flour. As already mentioned, that flour enriches and thickens soups as well as other foods. The whole seeds are dry-roasted and consumed as a snack. Pounded roasted seed produces a paste. Known as ose-oji in Nigeria, this peanut-butter-counterpart may be spread on bread, mixed with other foods, or dropped into soups and stews.

9

The seeds seen in certain marketplaces certainly look like egusi but may well come from related species (see below).

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

London grocery store. Egusi is increasingly exported to Europe. In Brussels it is sold under the Congolese name, mbika. In Paris, retailers use the (North African, Asian and Cameroonian) name of courge. In London and Madrid, the seeds are sold under the commercial name of egusi. (Honoré Tabuna)

Oil In West Africa egusi oil is sometimes extracted, but so far only on a small scale. It is used in cooking and seems suitable as salad oil. The seed has occasionally been exported to Europe for processing into vegetable oil.

De-fatted Meal The solid remaining after the oil has been squeezed out contains 60 percent protein. This remarkable defatted solid can be ground into flour with myriad dietary uses. It is mainly used as a meat substitute.

Leaves It is reputed that the young, tender leaves may be cooked and eaten as a potherb.

NUTRITION

Despite its widespread importance as food, little nutritional detail is readily available to an international readership. In general, however, the kernel contains about 50 percent oil, 30 percent protein, 10 percent carbohydrate, 4 percent ash, and 3 percent fiber.

The protein content compares favorably with that in the most renowned legume seeds.10 The exceptional level of essential amino acids makes the

10

Egusi seed’s protein content (average total nitrogen 5.75 percent) is higher than in

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Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

protein composition special. Egusi is an excellent source of arginine, methionine, and tryptophan. The biological indices of its protein quality have been described as: “lower than soybean but comparable to or higher than most oilseeds.” Nutritionally, the limiting amino acids are lysine and threonine.

Several micronutrients also contribute to human nutrition. Vitamins occurring in notable quantities include B1, B2, and niacin. In one analysis the highest mineral component was phosphorus, followed by potassium, magnesium, manganese, sulfur, calcium, iron, and zinc.

Soluble sugars and starch make up the bulk of the carbohydrates.

Only a few nutritional trials have been conducted. In general, however, significant growth improvement was reported when egusi flour supplemented traditional West African diets. The biological value, net protein utilization, and protein-efficiency-ratio proved comparable to or higher than those of standard oilseeds. The results suggest that egusi seeds have good potential for fortifying both traditional and modern food formulations.

HORTICULTURE

The crop is usually handled like watermelon or pumpkin, species to which it is not only related but similar in plant type and agronomic need.

Propagation is exclusively by seed. Although the exact planting method depends on site and situation, most is sown during the major rainy season, typically after the first few heavy showers. Generally, two or three seeds are placed in holes about 2 cm deep. Where conditions are conducive to good growth the holes are normally spaced about 1 m apart and two plants are allowed to grow per hole. A pre-planting application of complete fertilizer followed by dressings of nitrogenous fertilizer at intervals to maintain a regular growth rate has been recommended.

This is how egusi is produced in the Transition Zone located between the dry savannas and the humid coastal area. There, the crop is grown in dense, pure stands and it achieves its best productivity. There, too, the soil tends to be fairly high in organic matter and fertility. Also, the rainfall is high (1,400 mm) and well distributed throughout half the year (April to October).

In the more challenging zone immediately to the north (the Guinea and Sudan savannas, for instance), egusi is more often grown as a mixed crop, especially on ridges between sorghum. The soils here are poor in both organic matter and fertility; the rainfall low (800 mm) and brief. As a result, wider spacing (about 3 m between plants) is necessary. Understandably, then, production-per-hectare is much reduced.

peanut and cowpea and slightly less than in soybean (6.65 percent). One advantage over soybean is that egusi seeds need no processing…there are no antinutritional ingredients to remove.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Whatever the overall conditions, most seeds germinate and within a week seedlings are emerging. Three weeks later, the vines nearly cover the ground and flowering starts. Often the fruits are ready to harvest 120-150 days (4-5 months) after sowing. However, in some locations they take 180-200 days to mature. The vines then wither and die.

As noted earlier, neither pests nor diseases much affect the growing plant. Variegated locusts have been reported to eat egusi seedlings (and everything else of course).

HARVESTING AND HANDLING

Once the fruits stop enlarging they can be harvested. The timing, however, is not critical…this is one crop in which there is no particular urgency to bring in the mature fruits. Within reason, they can remain in the field without serious loss.

In better-watered areas with reasonable soil the harvest averages five fruits per plant. In drier and more barren locations the yield averages two fruits per plant. Normally a fruit weighs between 0.8 and 1.5 kg, but those grown in the more challenging climates tend to be smaller.

The fruits keep well, and can be stored several months without decaying.

To remove the seeds West Africans employ several age-old methods:

  • They break open the fruits with a hard stick and lay the pieces on the soil pulp-side down. After several days the pulp has decayed, freeing the seeds.

  • They bury the fruits whole, and leave them to decompose a month or so underground.

  • They crack the shells, heap the fruits up, and cover the pile to promote decomposition.

Following any of these procedures, the seeds are easily separated by hand or by a stream of water. They are then washed to remove any remaining pulp fragments and allowed to dry in the sun. The dried seeds are best stored in sealed containers. Certain beetles can ruin the whole harvest.11 But given care the seeds can be stored almost indefinitely.

Before use as food the seeds must be shelled. At present, this is mostly done by hand.

LIMITATIONS

The plant often seems quite susceptible to root-knot nematodes as well as to waterlogged soil.

11

These notably include the red flour beetle (Tribolium castaneum) and the cigarette beetle (Lasioderma serricone).

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

This sprawling species is poorly adapted for mechanized operations. It seems unlikely, therefore, that it could compete on the world stage for the industrial-scale production of cooking oil or protein concentrate.

Despite having fed generations of Africans and despite its promise for feeding future generations, egusi has had very little development support. There is no standard method for measuring its yield. Its biology is virtually unknown. Its nutritive value is based on only a few samples that may or may not have been nutritionally representative. Even its scientific name and genetic relationship to several related plants is not without doubt.

NEXT STEPS

This crop has such high prospects it deserves intense and far-ranging research. And it seems quite amenable to rapid progress. An annual, it gives results quickly. It is relatively easy to manipulate and propagate for the purposes of crop improvement. Seed is available. And there are no major technical barriers to be overcome before advances can be achieved. Indeed, it should be able to ride piggyback on a wealth of research already available from its relatives—watermelon, melon, squash, and pumpkin—thereby saving much time and money.

Publicity This is not a resource that needs much introduction, at least in West Africa. Nonetheless, the knowledge about egusi and its many uses should be brought together and made available for the benefit of all. One project could be the production of a Farmer’s Handbook on the best methods for planting and managing the crop. Another might be a compilation of the greatest recipes from the countries where egusi grows. Cooking contests and other challenges would be both interesting and beneficial to the public awareness of the crop’s importance.

Rural Development Taken all round, egusi offers one of the best interventions for raising farm performance and nutritional performance in West Africa (and perhaps many other parts of the continent as well). Although it is not a legume, the crop should be at least tested in programs that use legumes. It provides high-protein and high-oil foods like soybean and peanut as well as ground covering capacity like mucuna or lablab.

Malnutrition Could egusi be used as baby food? An NGO in Ghana reports that blending 200 ml of water with 240 ml of dehulled seeds, and seasoning the result with a little honey and salt produces a mixture resembling mother’s milk. This smooth, milky, liquid might prove useful as an infant-food supplement where neither mothers nor cattle can provide adequate milk, they say. Perhaps this could open the door to the long-sought homemade weaning food containing both the high energy and the quality protein needed to combat protein-calorie malnutrition in the very young.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

That is not too hard to imagine. Every home in every village has a stone mill or small mortar and pestle. Using such simple equipment, the seeds are easily crushed into a peanut-butter consistency.

Studies conducted by the Nutrition Centre at Bawku, in the Upper Region of Ghana, on the use of egusi as a source of protein and fat in the diet of children who show the effects of marasmus (lack of calories) and kwashiorkor (lack of protein) has proved to be satisfactory. In Benin, the defatted egusi flour, known as fagous, is used to make cake and it is also added to baby food.

Food Technology Egusi offers many opportunities for the world’s food technologists to help reduce African hunger. For one thing, it could become a protein source in many processed foods as well as a supplement to cereal-and root-based staples. Such extended use will depend on the knowledge of its chemical properties, nutritional properties, and functional properties, such as those relating to thickening, stabilizing, and fortifying processed products. All of these await further elucidation.

In addition, the seed-extraction methods need updating. To produce egusi on any scale, you cannot rely on rotting away the pulp of billions of fruits. One approach would be to find uses for the flesh that is now wasted. Perhaps there are animals that will eat the intensely bitter material, but a more promising line of research would be to investigate the bitter compounds themselves. Even now, there’s a demand for compounds for “bittering” consumer products and thereby deterring children from accidental poisonings. A natural product like this could perhaps have a marketplace advantage big enough to overcome the limitations of distance and doubt. Concentrated egusi-fruit-extract could even prove more profitable in international trade than egusi seed.

Another pressing need is mechanical shelling. Again, the crop cannot expand dramatically if all the seed must be shelled by hand. Clearly, people cannot deal with billions of seeds using their fingers. This operation is probably not too difficult to mechanize, given that pumpkin seeds are already treated this way on a large scale.13

Nutritional Research Egusi seed comes in various types, and there is a crying need for critical studies of the variation in lipid and amino acid components between them. The parallel relation between the species’ genetic diversity and protein quality also needs to be better understood.

12

He also reports: “It does not form gas and the school children who have tasted it have not complained of any problems.”

13

John Cherry reports that a Bauer Mill with special teeth crack the shell and spit out the kernel with about 90 percent efficiency. There is, he says, no change in the color or texture of the resulting egusi flour.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Horticultural Development Like vegetables highlighted in other chapters, egusi presents agronomists, plant pathologists, crop breeders, and more with the chance to confront a new crop, to apply first principles, and to develop a baseline of technical knowledge that presently does not exist. Research challenges will be exposed on every side, however, a few of the things clearly needing investigation include:

  • Floral biology. Though considered taxonomically just another watermelon, there are questions whether the plant is strictly monoecious, or perhaps occasionally dioecious, or mixtures of both? What are the most effective routes to pollination?

  • Germplasm. The species’ biodiversity needs to be gathered, conserved, and compared.

  • Varietal selections. Elite types need development. Extra-large seeded types are one good target.

  • Agronomic details. The optimal and minimal agronomic requirements should be better understood.

  • Yield. There is a crying need for critical studies of how to achieve the greatest productivity. This may involve increasing the number of fruits per plant, the number of seeds per fruit, and/or speeding up the maturity time.

  • Edaphic effects. Tests of the plant’s ability to restore fertility and rehabilitate soil need to be run.

  • Crop limits. The crop’s limits also deserve testing. Is the egusi plant productive at high elevation? Under high rainfall? How about cool conditions? Scorching ones? What are its susceptibilities to disease and insects? Are there differences among individuals in such adaptabilities?

  • Acid soils. This is one special limit deserving attention. Given its closeness to watermelon (which tolerates acidity as extreme as pH 5), egusi should be excellent for areas suffering from the burden of laterite, the red, mostly barren, acid soil that dominates many tropical regions.

Extend Egusi Beyond West Africa This would be a good time to test this crop in research studies across Central Africa, East Africa, the Horn of Africa, and southern Africa. Citrullus lanatus and Lagenaria species are well known in West, Central, East and Southern Africa and even in North Africa, but their usage varies from region to region. Some authors indicated that Citrullus lanatus originated from more than just the Kalahari Desert and surrounding areas. They include the southern Sahelian zones and neighboring savannas and arid areas.

Trials Beyond Africa Most nations now produce cucurbits—notably, watermelon, pumpkin, squash, and melon. The egusi plant is likely to grow well for them, too. People in the former Soviet Union commonly snack on pumpkin, sunflower, and similar seeds. Could egusi become a Russian or

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Ukrainian crop? Maybe. The giant size of the seeds would be a good incentive. In addition, the plant might thrive in the Central Asian republics, whose aridity makes many crops difficult to grow.

It is worth getting egusi samples, using proper protocols, into the research programs on those related crops all over the world. Those specialists with lifetimes of experience with related cucurbits are likely to possess deep insights that can boost egusi and help Africa’s food production right away.

Special Research Challenges A number of technological developments could help. These include:

  • Mechanical processing. Post harvest handling constitutes a serious constraint for the production of egusi. Currently, a lot of labor and water are required to process the seeds. In addition, continual sunshine and clean drying areas are vital, because if the seed starts germinating its value plummets. Developing appropriate technologies or tools will do more than almost anything to boost this crop.

  • Dehulling. In particular, a machine that facilitates the laborious extraction of egusi kernels will increase production almost beyond measure.

  • Hull-less types. A diligent search may turn up “naked” egusi seeds (counterparts to those found in pumpkin). This would mean that people would not have to shell the seeds, which would save countless days of drudgery.14

  • Fuel. Research should be undertaken to explore the possibility of sun-drying egusi roots and burning them. The roots are very large and, like those of other cucurbits, they dry to form a hard, wood-like material that makes good fuel for cooking stoves. In the semiarid zones, where egusi grows, sun is plentiful but fuel is difficult or impossible to obtain. Egusi-root could perhaps become a major fuel for the Sahel, which has been largely denuded by wood-gatherers.15

Taxonomic Clarification Is egusi really an aberrant watermelon? Perhaps this is a case where conventional taxonomy is inadequate for determining differences in the DNA. The flower structure may resemble a watermelon’s and they can be interbred (though we heard no reports of “cross-contamination” being a problem in the field), but the two plant types are obviously not genetically identical.16 Their other parts look quite distinct,

14

However, hull-less seeds might not survive the current method of extraction by rotting the fruits and would require a different mode of seed extraction from the traditional one.

15

Information on cucurbit-root fuel from Gene Schultz.

16

Through crossing trials, USDA researchers have found the characteristic fleshy pericarp of egusi seed may be controlled by mutation in a single recessive gene (which they term eg) in “normal” watermelons (Gusmini, G., T.C. Wehner, and R.L. Jarret.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

and the two seem to come from different areas of Africa.17 Modern technologies, such as DNA fingerprinting and cross-pollination trials under rigorous laboratory conditions, are needed to clarify whether egusi is an inedible watermelon or a distinct species.

As has been mentioned, the egusi seed seen in the markets actually comes from a variety of species, depending on the location and season. So, follow-up may actually expose a cluster of climbing, crawling, trailing, and creeping herbaceous plants with both individual and common promise—all of them masquerading under the name egusi.

SPECIES INFORMATION

Botanical Name Citrullus lanatus (Thunb.) Matsum. & Nakai var. lanatus

Synonyms The disagreement on egusi nomenclature is such that the botanical name is variously given as:

  • Citrullus vulgaris Schrader (also watermelon)

  • Citrullus vulgaris Eckl. and Zeyh. (also watermelon)

  • Citrullus lanatus Thunb. (also watermelon)

  • Citrullus lanatus (Thunb.) Mansf. (also watermelon?)

  • Colocynthis citrullus (L.) Kuntze.

  • Colocynthis citrullus Linnaeus

Family Cucurbitaceae, Gourd Family

Common Names

English: edible-seed melon, white-seeded melon

French: ononde, graines d’quonde, “sesame”

Fon: Goussi

Fulani: denne nai

Ghana: neri, niri

Nigeria: egusi, guna shanu (Hausa); denne nai (Fulani); ibara, bara, ito (Yoruba)

Spanish: calabaza pamué

Sudan: surat

2004. Inheritance of Egusi Seed Type in Watermelon. Journal of Heredity 95(3):268-270). Although “egusi” consists of a suite of other differences (such as dry, bitter flesh), and regardless whether one species or two, this discovery could open a door where the world of research understanding about watermelon could be confidently applied to egusi, and could also lead to new types of melons and seeds throughout the curcurbits.

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Both egusi and the watermelon are of African origin, but watermelon is native to the deserts of southern Africa and (given its present distribution) egusi seems to have arisen in West Africa.

Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Description

The egusi plant is a vine with a non-climbing creeping habit. Its leaves are deeply lobed and blue-gray in color. The pinnately dissected leaves are alternately arranged. They are glabrous or slightly scabrid, denticulate and about 24 cm long. The flowers are monoecious, solitary in axils yellow and measure 13-20 cm in diameter. The yellow-green fruits are about the size of a melon, reaching about 18 cm in length. Their skin is often shiny; the flesh white.18

The seeds are numerous, white, smooth, flattened, and narrow. Most are larger than watermelon seeds, but they vary in size and thickness. Basically, they come in three separate forms: small, medium, and large. They also vary in the texture of the seed coat, which may be thin, thick, or encrusted in bumps. And the thickness of the edges varies from flat to molded. About half the weight of the seed is in the hull.

Distribution

Within Africa The exact extent of egusi cultivation within tropical West Africa has not been determined. Likely, it stretches from Senegal to Sudan and perhaps as far south as Congo. Major egusi-growing nations include: Mali, Burkina Faso, Togo, Ghana, Côte d’Ivoire, Benin, Nigeria, and Cameroon.

Beyond Africa The crop exists outside Africa, but its uses vary and are little-documented.

Horticultural Varieties

Several varieties of egusi exist in Ghana, Benin and Nigeria. They vary in color or size of the fruit and the seed.

Environmental Requirements

So little has been reported about egusi that we here rely largely on the cultivation conditions reported for watermelon. (See Horticulture)

Rainfall Although drought-tolerant, the plant requires a steady supply of water for best fruit production. It needs only a small amount of rainfall (250-500 mm) for survival, since their deep root system efficiently exploits available soil moisture. Excessive rainfall and relative humidity reduce flowering, and encourage development of leaf diseases. Waterlogging kills the plant.

18

For a full treatment of melon, see companion volume on the lost fruits of Africa.

Page 170
Suggested Citation:“8 Egusi.” National Research Council. 2006. Lost Crops of Africa: Volume II: Vegetables. Washington, DC: The National Academies Press. doi: 10.17226/11763.

Altitude Watermelons grow well up to 1,000 m in the subtropics, and may reach 1,500 m above sea level at tropical latitudes. Egusi probably acts similarly.

Low Temperature Watermelon requires a relatively long, hot, growing season (usually about 4 months of frost-free weather). For the seeds to germinate, the soil temperature at 5 cm depth must be at least 15°C. For growing watermelon the optimum temperature range is 23-27°C. Growth stops below about 18°C and the plant is very susceptible to frost. This limits production in regions with cool summers.

High Temperature Excessively high temperatures (over 30°C) during blooming may be harmful, reducing fertilization of the flowers. But such heat does not kill the plant. The wild melons in the southern African deserts grow where the temperature is often 36°C or more. Plants will tolerate even higher temperatures for short periods of time.

Soil Not unexpectedly, egusi yields are best on fertile humus-rich loose soil. It also grows successfully on soil of low fertility. Soil depth should be at least 10 cm. Watermelon tolerates not only acidity, but also alkalinity (up to pH 8.0); the optimum pH range, however, is 5.5-7.0.

Related Species

Egusi-ito19 is a crop so similar to egusi that much of what has been said above can be applied to it as well. The plant is even less well known, it grows in wetter, more humid locations, and is a climber that is often grown up over the roofs of village houses. It is also often cultivated close to small trees and shrubs, fences, or similar support.

This white-seeded melon is grown mostly in Western Nigeria and Cameroon as an oilseed crop. Its oil is considered superior to that of peanut, and it sells for higher prices in the market. It is also a source of protein. It has been described as a species of immense potential as a new crop for the tropics and deserving of further investigation.

Botanically speaking, egusi-ito is a monoecious, partially drought-resistant curcurbit. The fruit may be up to 30 cm long and 10 cm in diameter. It contains numerous quite large seeds each of which may be up to 2 cm long. They are used like the seeds of egusi. In some parts of eastern Nigeria, the leaves are wrapped around fresh cornmeal and winged termites, cooked, and then eaten as a delicacy, mostly by women and children.

This plant is more promising than egusi at low elevations in moderately high rainfall areas.

Watermelon Seed for sale

Are Watermelon Seeds Healthy? Everything You Need To Know

Watermelon seeds are one of the most nutrient-dense varieties of seeds. They are a rich source of proteins, vitamins, omega 3 and omega 6 fatty acids, magnesium, zinc, copper, potassium, and more. Were you aware of the health benefits of watermelon seeds?

Are Watermelon Seeds Healthy? Everything You Need To Know

One cup of roasted watermelon seeds contains roughly 600 calories

Remember how as a child you would swallow a watermelon seed and people would scare you with the thought of a watermelon tree growing inside you? As you grew up, you did realize that it was a hoax but watermelon seeds continued to carry a bad name with them. But even if we keep the childhood memories aside, let’s admit that we all hate it when a watermelon seed suddenly turns up and interferes with the true flavor of the fruit. Well, the truth of these seeds may come to you by surprise. Spitting out, removing or throwing away watermelon seeds is a way of dampening the nutritional value of this fruit. Yes, the black seeds of the brightly-colored fruit are a combination of delicious and healthy and can be the perfect snack for you. All you need to do is dry some watermelon seeds and roast them and your snack is ready. Pack some of these with your box of nuts to give your body the additional boost of nutrition.

Also read: These 10 Seeds Have Tremendous Nutritional Value 

Watermelon seeds are one of the most nutrient-dense varieties of seeds. They are a rich source of proteins, vitamins, omega 3 and omega 6 fatty acids, magnesium, zinc, copper, potassium and more. These seeds are high in calories though, so you need to mindful of your portions. One cup of roasted watermelon seeds contains roughly 600 calories.

Let’s take a look at the many health benefits of watermelon seeds.

1. Benefits for the skin

Snacking on roasted watermelon seeds can be very beneficial for your skin. It prevents the outbreak of acne, moisturizes your skin, prevents dullness, and prevents early signs of ageing as well. Regular consumption of these seeds keep elasticity in place and this is one of the reasons why watermelon seeds should be consumed regularly. Apply the oil of these seeds on your face to block your pores, thereby preventing the outbreak of acne.

skinWatermelon seeds prevent the outbreak of acne, moisturizes your skin and prevent dullness
Photo Credit: iStock

Also read: 6 Foods To Eat For Glowing Skin

2. Benefits for hair

Protein, iron, magnesium and copper are some of the most important nutrients for your hair. Applying them regularly on your hair can have a whole lot of benefits for your hair, especially when you are dealing with hair thinning and hair loss. While protein boosts hair growth, magnesium prevents split ends and breakage. Copper boosts melanin production which keeps your hair silky and vibrant.

hairCopper in watermelon seeds boosts melanin production which keeps your hair silky and vibrant

Also read: 7 Best Home Remedies For Hair Breakage

3. Better blood sugar control

Watermelon seeds are linked to better blood sugar control and reduced insulin resistance in the body. This is quite essential for the health of diabetes patients. The primary concern of diabetes patients is controlling blood sugar levels and watermelon seeds are a delicious and healthy way of going about it.

Also read: These 7 Superfoods Can Reverse Your Diabetes 

4. Boosts energy levels

Watermelon seeds are high in calories, agreed. But do you where most of those calories come from? Turns out, most of the calories which come from watermelon seeds come from healthy fatty acids. One cup of watermelon seeds give your metabolism the kick it needs and nourishes your body with essential nutrients as well. However, they still are high in calories and eating too much of them can induce weight gain so be mindful of your portions.

5. Prevents osteoporosis

Osteoporosis is a condition of weak bones and low bone density which increases the risk of fractures. Eating dried watermelon seeds regularly can prevent the early deterioration of your bones. These seeds are an incredible source of magnesium with over 140{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} of your daily requirement in just one cup. They are also rich in copper, manganese and potassium. All these nutrients contribute to bone health, strengthen your bones and improve their mineral density as well.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. 

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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.

Buy Melon seeds online

9 Health Benefits of Melon Seeds

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.