Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.
- Health Benefits
- Description
- History
- How to Select and Store
- How to Enjoy
- Safety
- Nutritional Profile
- References
Pumpkin Seeds May Promote Prostate Health
Benign prostatic hypertrophy, or BPH, is a condition that commonly affects men 50 years and older in the United States. BPH involves enlargement of the prostate gland. One of the factors that contributes to BPH is overstimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone). Components in pumpkin seed oil appear able to interrupt this triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion. Equally open for discussion is the relationship between pumpkin seed oil extracts (which could be purchased in the form of a dietary supplement) and pumpkin seeds themselves. The prostate-helpful components found in the oil extracts are definitely found in the seeds; the only question is whether the amount of seeds eaten for a normal snack would contain enough of these prostate-supportive components. The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids. Zinc is one further nutrient found in pumpkin seeds that might impact prostate function. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate. However, studies about the relationship between zinc and BPH show mixed results, and more research is needed to determine the circumstances under which zinc might be helpful versus harmful.
Protection for Men's Bones
In addition to maintaining prostate health, another reason for older men to make zinc-rich foods, such as pumpkin seeds, a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of almost 400 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
Anti-Inflammatory Benefits in Arthritis
The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.
A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat
In addition to their above-listed unique health benefits, pumpkin seeds also provide a wide range of traditional nutrients. Our food ranking system qualified them as a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.
Pumpkin Seed Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols—and cardio-protective fiber, minerals and healthy fats as well?
In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams).
Description
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the whole year.
Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. The most common genus and species name for pumpkin is Cucurbita maxima.
History
Pumpkins, and their seeds, were a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties. The cultivation of pumpkins spread throughout the world when the European explorers, returning from their journeys, brought back many of the agricultural treasures of the New World. While pumpkin seeds are featured in the recipes of many cultures, they are a special hallmark of traditional Mexican cuisine. Pumpkin seeds have recently become more popular as research suggests that they have unique nutritional and health benefits.
Today, the leading commercial producers of pumpkins include the United States, Mexico, India and China.
How to Select and Store
Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds' maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.
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 Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Pumpkin Seeds:
While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, 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 them 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. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.
A Few Quick Serving Ideas:
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 your oatmeal raisin cookie or granola recipe.
Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.
Safety
Pumpkin seeds are not a commonly allergenic food and are not known to contain measurable amounts of oxalates or purines.
Nutritional Profile
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.
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References
- Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
- Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
- Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept. 2004:80(3):715-721. 2004. PMID:15321813.
- Jayaprakasam B, Seeram NP, Nair MG. Anticancer and antiinflammatory activities of cucurbitacins from Cucurbita andreana. Cancer Lett 2003 Jan 10;189(1):11-6 2003.
- Phillips KM, Ruggio DM, Ashraf-Khorassani M. Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem. 2005 Nov 30;53(24):9436-45. 2005. PMID:16302759.
- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.
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