Pump It Up With Pumpkin Seeds

Growing up in Asia, I was not a huge fan of eating seeds as snacks. They tasted pretty good, once you opened that shell with your teeth, but to my young mind, that was too much trouble. Now I appreciate the many health benefits seeds have to offer, especially this time of year when pumpkins and squashes are in season. Though personally these are not my favorite vegetables, many people enjoy them and their benefits as FoodTrients are undeniable.

Most people throw out the healthiest part of pumpkins and squashes—the seeds! Don’t do it! They’re nutty, savory and have high concentrations of the nutrients that make squashes and especially pumpkins valuable to your diet. The roasted seeds are some of the most nutritious and flavorful seeds around. Pumpkin seeds are available all year, but it’s best to roast them now when they’re fresh. Also known as pepitas, pumpkin seeds contain high concentrations of vitamins, minerals and important amino acids.

  • A quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which is beneficial to important functions in the body from good heart rhythm to relaxing blood vessels to proper bowel function.
  • They are rich in zinc, boosting immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health and insulin regulation.
  • Pumpkin seed oil is rich in natural phytoestrogens, which may reduce hot flashes and other symptoms of menopause.
  • Pumpkin seeds contain healthy fats, antioxidants and fiber, which benefit heart health.
  • Pumpkin sees are a rich source of tryptophan, which helps promote sleep.
  • In some animal studies there is evidence pumpkin seed oil has an anti-inflammatory effect that can reduce the symptoms of arthritis.

Try roasted, shelled pumpkin seeds in salads, to garnish soups, baked into breads or mixed into hot cereal for an extra nutritional boost.  Be sure to roast fresh pumpkin seeds for no more than 15-20 minutes in the oven. Any longer and they start to lose their health benefits. Most of my friends enjoy munching roasted, lightly salted seeds as a snack while socializing or watching television. It’s better than popcorn!

Squash Seeds Are the Toast of Healthy Snacking

Don’t let the seeds of other squash varieties go to waste. Acorn, butternut and delicata squashes all have seeds that look similar to pumpkin seeds in shape and size and have many of the same benefits. By snacking on delicious toasted squash seeds, you reap the concentrated nutritional benefits of this seasonal treat.

  • Squash seeds contain about 126 calories per ounce.
  • They are nutrient dense with good amounts of magnesium, zinc, healthful fats and fiber.
  • Squash seeds are high in unsaturated fats, which improve blood cholesterol levels, and decrease your risk of heart disease. Unsaturated fats are also beneficial for promoting healthy nerves, skin and joints.
  • Butternut squash seeds are a good source of dietary fiber and mono-unsaturated fatty acids (35%-40%) that benefit heart health. Like pumpkin seeds, they are rich in protein (30%), minerals, and numerous health-benefiting vitamins.
  • Add toasted squash seeds to cooked grains such as brown rice or quinoa for hearty flavor and appealing texture.

So when you go to carve your pumpkin or scoop out your squash, don’t miss out on the health and culinary bonus that the seeds offer.



About Grace O

Grace O has been cooking and baking professionally and recreationally all of her adult life. As a child in Southeast Asia, she learned the culinary arts by her mother’s side in her family’s cooking school. She became so well versed in hospitality and the culinary arts, she eventually took over the cooking school and opened three restaurants. She is widely credited with popularizing shrimp on sugar-cane skewers and being one of the first culinarians to make tapas a global trend. She has cooked for ruling families and royalty. Grace O’s move to America precipitated a career in healthcare, inspired by her father, who was a physician. Twenty years and much hard work later, she operates skilled nursing facilities in California. Grace O strives to create flavorful food using the finest ingredients that ultimately lead to good health. Her recipes, although low in saturated fat, salt, and sugar, are high in flavor. Grace employs spices from all over the world to enliven her dishes, creating food that is different and delicious. She believes that food can be just as effective at fighting aging as the most expensive skin creams. And since she’s over 50 herself, she’s living proof of that. foodtrients.com
What Do FoodTrients Do?
anti-inflamatory Anti-Inflammatory

Reduces inflammation process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

anti-oxidant Anti- oxidant

Prevents and repairs oxidative damage to cells caused by free radicals.

immunity-booster Immunity Boosters

Support the body’s resistance to infection and strengthen immune vigilance and response.

mind Mind

Enhancers encourage vibrant skin and hair and improve mood and mental agility.

disease-preventing Disease Prevention

Reduces risk factors for common degenerative and age-related diseases.