Are you looking for a healthy and delicious snack? Look no further than 1/4 cup (27 g) of roasted and salted pumpkin seeds, also known as pepitas. At only 180 calories per serving, this snack is packed with nutrients and health benefits.
Pumpkin seeds are a rich source of nutrients, including magnesium, zinc, and protein. Magnesium is important for bone health and regulating blood sugar levels, while zinc is essential for immune function and wound healing.
In this article, we'll explore the many health benefits of pumpkin seeds and provide tips for incorporating them into your diet.
Rich Source of Nutrients
As mentioned, pumpkin seeds are a nutrient-dense snack. In addition to magnesium and zinc, they also contain iron, potassium, and healthy unsaturated fats. These nutrients are essential for overall health and can help reduce the risk of chronic diseases such as heart disease and diabetes.
Heart Health Benefits
Pumpkin seeds may also have benefits for heart health. They contain phytosterols, plant compounds that have been shown to lower LDL cholesterol levels. Additionally, the magnesium and potassium in pumpkin seeds can help regulate blood pressure, another key factor in heart health.
May Help Lower Cholesterol
In addition to phytosterols, pumpkin seeds contain fiber, which has also been shown to lower cholesterol levels. One study found that consuming pumpkin seeds as a snack for 12 weeks resulted in significant reductions in total cholesterol and LDL cholesterol levels.
Boosts Immune System
Zinc is essential for immune function, and pumpkin seeds are a good source of this important mineral. In fact, one study found that supplementing with pumpkin seed oil increased T-cell production, a type of white blood cell that plays a key role in immune function.
May Improve Sleep
Pumpkin seeds contain the amino acid tryptophan, which is needed to produce serotonin, a neurotransmitter that helps regulate sleep. Some research has suggested that consuming tryptophan-rich foods like pumpkin seeds may improve sleep quality and duration.
Supports Prostate Health
Pumpkin seeds may also have benefits for men's health. They contain compounds called phytosterols, which have been shown to help reduce the risk of prostate cancer. Additionally, pumpkin seeds are a good source of zinc, which is important for prostate health.
Helps Regulate Blood Sugar Levels
The magnesium in pumpkin seeds may help regulate blood sugar levels by improving insulin sensitivity. Insulin is a hormone that regulates blood sugar levels, and insulin resistance is a major risk factor for type 2 diabetes.
Great Addition to Snacks and Meals
In addition to being a healthy snack on their own, pumpkin seeds can also be a great addition to other foods. Try sprinkling them on top of yogurt or oatmeal, adding them to salads, or incorporating them into baked goods.
Easy to Incorporate into Diet
Pumpkin seeds are easy to incorporate into your diet, as they can be found at most grocery stores and are available year-round. They can be eaten raw, roasted, or salted, and can be added to a variety of sweet and savory dishes.
Delicious and Versatile Snack
Finally, pumpkin seeds are a delicious and versatile snack that can satisfy cravings while also providing important nutrients. Roasted and salted pumpkin seeds are a classic snack, but there are also many other ways to enjoy them.
5 FAQ About Roasted and Salted Pumpkin Seeds
1. What are pumpkin seeds?
Pumpkin seeds, also called pepitas, are the edible seeds of a pumpkin. They are flat and oval-shaped, and have a white outer shell that is removed before roasting.
2. What is the nutritional value of roasted and salted pumpkin seeds?
One-fourth cup of roasted and salted pumpkin seeds contains approximately 180 calories, 15 grams of fat, 8 grams of protein, and 2 grams of fiber.
3. How are roasted and salted pumpkin seeds made?
To make roasted and salted pumpkin seeds, the seeds are first removed from the pumpkin and washed. They are then coated in oil and salt, and roasted in the oven until they are crispy and golden.
4. What are the health benefits of pumpkin seeds?
Pumpkin seeds are a good source of protein, fiber, and healthy fats. They also contain various vitamins and minerals, such as magnesium, zinc, and potassium. Eating pumpkin seeds may help improve heart health, lower blood sugar levels, and reduce inflammation in the body.
5. How can roasted and salted pumpkin seeds be used in cooking?
Roasted and salted pumpkin seeds can be used as a snack on their own, or added to various dishes for extra crunch and flavor. They can be sprinkled on top of salads, soups, and roasted vegetables, or used as a topping for oatmeal, yogurt, or smoothie bowls.