Pumpkin seeds: Health benefits of the Halloween pumpkin's seeds

'Pepita' is a Mexican Spanish term used to describe pumpkin seeds. These are small seeds, pale to dark green in colour (when hulled) and are encased in a yellow-white husk/shell. Pumpkin seeds have a chewy texture and slightly sweet and nutty flavour. When roasted these can be used as a delicious, nutritious, perennial treat. Pumpkin seeds are full of zinc and WHO recommends it as a zinc supplement. Here are some benefits of pumpkin seeds that are backed by science.

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Pumpkin seeds health benefits

• Rich in antioxidants, pumpkin seeds are full of carotenoids and vitamin E which are good for immunity as well (published in European journal of Lipid science and technology).
• A large study found out that pumpkin seeds consumption by postmenopausal women reduced the risk of breast cancer (Source: NCBI). 
• Reduces the symptoms of benign prostatic hyperplasia. BPH is a disorder where the prostate gland enlarges causing troubles in urination (Source NCBI).
• Pumpkin seeds are known to one of the best seed sources for Magnesium. Magnesium is needed for blood pressure, heart health, and bone health. A study showed participants consuming Magnesium in their diet were at 33% less risk of type 2 diabetes as compared to others (Source: NCBI).
• Pumpkin seeds are rich in iron as well.
• Nutritionists strongly suggest consuming additional zinc during pregnancy is beneficial (Source: NCBI).

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How to eat pumpkin seeds| Recipes with pumpkin seeds 

• Vegetables - Add pumpkin seeds to sautéed vegetables for that extra crunch.
• Green salad - Sprinkle pumpkin seeds on top of your green salad.
• Cornflakes - Add some chopped up pieces into your cornflakes.
• Smoothies - Add them to your smoothies and with Greek yoghurt.
• Make any food item a little bit healthier by sprinkling some ground or whole pumpkin seeds (roasted) over them. Ex- Burger, Sandwich, Pasta, Frankie, Tacos, etc.

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Disclaimer: The information has been sourced from medical journals. The website doesn't hold any liability for the information provided. Consult your nutritionist or physician before consuming.