How to use pumpkin seeds in your diet
Tasty, nutritious pumpkin seeds are well known worldwide. However, did you know what the health benefits of pumpkin seeds are?
Pumpkin seeds, also known as pepitas, have been part of people’s diet in many parts of the world for thousands of years. The flat, green seeds of the pumpkin fruit, are usually roasted before consumption in Mexican cuisine. They may also have spices added and will make a great addition to salads and dip plates.
Not only are they tasty and versatile, pumpkin seeds are also highly nutritious. In recent decades, scientific research has backed how good they are for us. Indeed, each seed is a nutritional powerhouse! High in protein and full of good fat, the nutrition boost they give means the health benefits of pumpkin seeds are great.
Let’s look closely at the health benefits of pumpkin seeds for you and your family.
Health Benefits of Pumpkin Seeds
Helps maintain bone health
Pumpkin seeds are high in magnesium which means it is excellent for bone health. A high level of magnesium has been linked to better bone density. A diet high in magnesium may help decrease the chance of osteoporosis in women after menopause.
Helps reduce blood pressure
There is now some research that backs up the claim that pumpkin seeds can help reduce blood pressure. This is crucial in managing good health as blood pressure that is too high affects the flow of blood to vital organs.
Having high blood pressure for many years has been linked to a higher risk of heart attacks, strokes, kidney failure and eye health. See the Australian Government’s HealthDirect site for more information about the health risks of high blood pressure (hypertension).
May help regulate blood sugar levels
People looking to manage their blood sugar levels may find eating pumpkin seeds helpful. Preliminary research carried out by the University of Nottingham has shown pumpkin seeds may assist in maintaining control over the lever of glucose in the blood.
According to the study’s summary, the macromolecules are the properties that may be crucial in helping control the levels of blood sugar:
May help with urinary health
Early (and limited) research has shown there is a possibility that the oil contained within pumpkin seeds may be beneficial to regulating bladder health. The study found that 45 participants in the study with an overactive bladder, significantly reduced the degree of poor bladder health after taking pumpkin seed oil.
How to use pumpkin seeds in your diet
Pumpkin seeds are versatile and can be incorporated into your diet in many ways. Here are just some ideas to get you started.
As a snack
Just eat our pumpkin seeds straight from the packet! They are small, healthy (and moreish) which means you can graze on them throughout the day, without ruining your appetite for lunch or dinner. The little pepitas make a perfect bite to have in the office as you work, in the car or train, or to grab a handful as you go past the cupboard at home.
Think about snacking on pumpkin seeds as you relax and watch TV. Far healthier than highly processed snacks and delicious.
Use in salads
Looking to add a little texture, nourishment and flavour to your salad? Try a handful of pumpkin seeds or pumpkin seed oil in your salad dressings. Just mix throughout and enjoy the crunch and taste of the seeds.
Use as a garnish
Pumpkin seeds sprinkled on top of everything from soups to cheese platters make the perfect garnish. Add a touch of bite and wonder to your special meal at your next dinner party.
Biscuits and cakes
Pepitas are very well suited to top biscuits and cakes. Their natural nutty and unique taste adds texture and flavour to your baking.
What about breakfast?
Adding a handful of pumpkin seeds to your morning meal is nutritious and tastes great. Whether you like muesli or breakfast cereal, try mixing some seeds into them.
At the Pumpkin House, we aim to provide the best pumpkin seeds and pumpkin seed products such as pumpkin seed oil. Our pumpkin products are ultra-premium as they originate from the region of Styria. This is the geographical area between Slovenia and Austria. The superior nutritional properties of the pumpkins are attributed, in part, to the traditional methods of cultivating the seeds.
Got any questions about the health benefits of pumpkin seeds, or any of our products? Go to our contact page. Visit and say hello to us at the Davies Park Market, West End every Saturday from 6 am until 2 pm.