Till
date you have eaten pumpkin and throwing away its seeds. But the fact is you
are unknowingly throwing away a store house of nutrients which does not count
on calories but silently yet quite efficiently adds on to the nutrient reserve
of your body. So why waste them when you get them free with every pumpkin you
buy!!
·
One-quarter cup of pumpkin seeds contains nearly half of the
recommended daily amount of magnesium, which participates in a wide range of
vitally important physiological functions, including the creation of ATP
(adenosine triphosphate, the energy molecules of your body), the synthesis of
RNA and DNA, the pumping of your heart, proper bone and tooth formation,
relaxation of your blood vessels, and proper bowel function.
·
They are Plant based protein bombs. According to USDA database 1
cup of roasted pumpkin seeds stacks up nutrition wise:
1.
285 calories
2.
11.87 gms protein
3.
12.42 gms fat
4.
11.8 gms dietary fibre
See all that protein!! Although plant based protein differs from
animal based, yet pumpkin seeds are great way to boost your protein intake
specially in vegans. The fibre is a great bonus. While the fat content seems
high, it is predominantly “ the healthy fats”.
·
Pumpkin seeds are a rich source of zinc (one ounce contains more
than 2 mg of this beneficial mineral), which is important for immunity, cell
growth and division, sleep, mood, your senses of taste and smell, eye and skin
health, insulin regulation, and male sexual function.
- Animal
studies suggest that pumpkin seeds may help improve insulin regulation and
help prevent diabetic complications by decreasing oxidative stress.
- Pumpkin seed
oil is rich in natural phytoestrogens and studies suggest it may lead to a
significant increase in good "HDL" cholesterol along with
decreases in blood pressure, hot flashes, headaches, joint pains and other
menopausal symptoms in postmenopausal women.
- Pumpkin
seeds, rich in healthy fats, antioxidants and fibers, may provide benefits
for heart and liver health, particularly when mixed with flax seeds.
- Pumpkin
seeds are a rich source of tryptophan, an amino acid (protein building
block) that your body converts into serotonin, which in turn is converted
into melatonin, the "sleep hormone." Eating pumpkin seeds a few
hours before bed, along with a small piece of fruit, may be especially
beneficial for providing your body the tryptophan needed for your
melatonin and serotonin production to help promote a restful night's
sleep.
- Pumpkin seed oil has been found to exhibit anti-inflammatory
effects
·
They pump up your
potassium: The
body likes potassium for jobs such as helping muscles contract, regulating
fluids, balancing minerals and maintaining blood pressure; it may also help
reduce the risk of recurrent kidney stones and bone loss as the body ages
HOW
TO STORE
Pumpkin
seeds should be stored in an airtight container in the refrigerator. While they
may stay edible for several months, they seem to lose their peak freshness
after about one to two months.
HOW TO COOK
·
First
remove the seeds from the pumpkin's inner cavity and wipe them off with a paper
towel if needed to remove excess pulp that may have stuck to them. Spread them
out evenly on a paper bag and let them dry out overnight.
·
Place the
pumpkin seeds in a single layer on a cookie sheet and light roast them in a
160-170°F (about 75°C) oven for 15-20 minutes. This 20-minute roasting limit is
important. In a recent study, 20 minutes emerged as a threshold hold time for
changes in pumpkin seed fats. When roasted for longer than 20 minutes, a number
of unwanted changes in fat structure of pumpkin seeds have been observed by
food researchers. Roasting for no longer than 20 minutes will help you avoid
these unwanted changes.
·
Interestingly,
studies have shown that roasting temperatures of 194°F (90°C) or higher are
often required to bring out the full nut-like aromas and flavors in pumpkin
seeds. While we do not question this finding, we believe that the unsaturated
fats in pumpkin seeds will be better preserved by roasting at this lower temperature—160-170°F
(about 75°C)—and that you will still be delighted by the aromas and flavors of
the roasted seeds.
QUICK
SERVINGS
- Add pumpkin
seeds to healthy sautéed vegetables.
- Sprinkle
pumpkin seeds on top of mixed green salads.
- Grind
pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with
olive oil and lemon juice for a tasty salad dressing.
- Add chopped
pumpkin seeds to your favorite hot or cold cereal.
- Add pumpkin
seeds to low calorie burger filling
- Sprinkle
pumpkin seeds on raita and curd
- Getting surprised??
Thinking of what a nutrient store you have been deprived of till now??
Stop thinking and start adding pumpkin seeds to your daily diet schedule
henceforth. Savour the aroma and take the first step to a healthy world
through my e-clinic http://360degreenutricare.zest.md.
No comments:
Post a Comment