The amazing properties of pumpkin seeds: Let's find out more about them, shall we?

Many of us remove the seeds and throw them away when we cook pumpkin, right? But did you know that those discarded pumpkin seeds are a little treasure full of nutritional value. These seeds are actually very good for our health. So today, let's talk about the great benefits of these little pumpkin seeds.

What are these pumpkin seeds?

Simply put, they are the edible seeds found inside pumpkins. They are usually flat, oval-shaped, and covered in a cream-colored skin. The flesh inside is green. In many countries, they are eaten fried with salt.

You may have seen them in stores called "pepitas." Are pumpkin seeds and pepitas the same thing? There really isn't much difference. Pepitas are the green flesh that comes from removing the white skin on top of pumpkin seeds. Some varieties of pumpkins also produce seeds without a skin, which are also called pepitas.

Historically, people in countries like Mexico have been using pumpkin seeds for both food and medicine for over 7,500 years. The reason for this is the high nutritional value of these seeds. They are particularly rich in unsaturated fats, omega-3s, and minerals like magnesium .

The amazing health benefits of pumpkin seeds

Pumpkin seeds are a superfood packed with protein, healthy fats, vitamins, and minerals. They may also help reduce the risk of chronic diseases like cancer. Let's take a look at the main benefits.

1. Reduces inflammation in the body

Pumpkin seeds are rich in antioxidants. Simply put, they protect our body's cells from disease and reduce unnecessary inflammation in the body. If you eat them with the skin, this benefit is even greater because they are rich in fiber. This is very important for preventing chronic diseases like diabetes and heart disease.

2. Anti-cancer properties

Some laboratory studies have shown that pumpkin seeds can stop the growth of breast and prostate cancer cells. They have also been found to be able to cause cancer cells to die (a process called `apoptosis`). This is thought to be due to the high antioxidant levels in these seeds. However, further research in humans is needed.

3. Beneficial for prostate health in men

Many men develop an enlarged prostate (benign prostatic hyperplasia, or BPH) as they age. This can cause symptoms such as frequent urination and urinary incontinence. Some Western medications for this condition can cause sexual dysfunction as a side effect. However, research has shown that taking 500 milligrams of pumpkin seed extract twice a day can reduce BPH symptoms and improve quality of life.

4. Protects heart health

Pumpkin seeds are rich in magnesium . This helps in controlling blood pressure. Eating a diet rich in magnesium has been shown to reduce the risk of stroke and death from heart disease. Also, the antioxidants in these seeds increase the levels of nitric oxide in our body. This molecule helps in keeping our blood vessels flexible and healthy, and maintaining good blood circulation.

5. Promotes restful sleep

Eating a few pumpkin seeds before bed can help you get a good night's sleep. Pumpkin seeds naturally contain the sleep-promoting amino acid tryptophan . They also contain minerals like zinc, copper, and selenium, which can help improve the duration and quality of your sleep.

6. May improve sperm count

In a study using mice that had lost their ability to produce sperm due to chemotherapy, pumpkin seed extract restored sperm production to some extent. More research is needed to determine how this applies to humans.

What is the nutritional value of pumpkin seeds?

Pumpkin seeds are a nutritional powerhouse. Here's the nutrition for about two tablespoons (1 ounce or 28 grams).

In addition, it is also a good source of essential minerals such as phosphorus, potassium, magnesium, calcium, iron, and zinc. However, keep in mind that the fiber content of peeled pepitas is very low, as most of the fiber is in the skin.

How to eat pumpkin seeds? What's the best way?

Scoop out the seeds from a pumpkin and wash them well to remove any sticky bits. You can then eat them raw, or you can roast them in a 300°F (150°C) oven with a little olive oil for 30-40 minutes. Roasting them makes them easier to digest, increases antioxidant levels, and enhances the flavor.

The healthiest way

Pumpkin seeds contain a chemical called phytic acid . This prevents the body from absorbing minerals like iron and zinc from the foods we eat. So the best way to reduce this phytic acid is to soak or sprout the seeds before eating them.

• To soak: Wash the seeds well, put them in a bowl, and add water until the seeds are covered. (The amount of water should be 2-3 times the amount of seeds). Let them soak at room temperature for 1-4 hours. Then strain the water and eat them raw or fried.
• To sprout: After soaking as mentioned above, strain the water and add fresh water again and let it sit for 8-12 hours. When the skin of the seeds swells and looks like they are about to sprout, strain the water and use it.

You can use the seeds prepared this way in salads, soups, yogurt, or just as a snack.

Are there any side effects? Things to be aware of

Pumpkin seeds are generally very safe, but there are some things you should be aware of.

• Allergies:Allergic reactions to pumpkin seeds are rare, but not non-existent. If you experience symptoms such as itching, swelling, vomiting, or difficulty breathing in the mouth or throat, seek medical advice immediately.
• Medication Interactions: Pumpkin seeds are high in vitamin K, omega-3s, and magnesium. These can affect blood pressure and blood clotting. If you are taking blood thinners (e.g., Warfarin), high blood pressure medications, or diuretics, be sure to talk to your doctor before adding pumpkin seeds to your diet regularly.
• Stomach upset: These are delicious and may make you want to eat a lot at once. However, because they are high in fiber, eating too much at once can cause stomach pain, bloating, or diarrhea. So be sure to eat the recommended amount per day (about a handful or two tablespoons).