Description

Pumpkin seeds are the white or cream-colored, oval-shaped seeds found inside pumpkins. These are edible seeds typically roasted for consumption. Over the years these seeds have gained a lot of recognition as “superfoods” due to an array of both macro and micronutrients that can be obtained by consumption of these seeds. Today, China produces more pumpkins and pumpkin seeds than any other country. India, Russia, Ukraine, Mexico, and the U.S. are also major producers of pumpkin and pumpkin seeds. Pumpkin seeds are available all through the year.

Health benefits

• Pumpkin seeds are a good source of magnesium. High intake of magnesium increases the bone density and helps in bone formation. It aids in reducing the risk of osteoporosis in women after menopause. (1)
• Pumpkin seeds are rich in fiber. It has the ability to give the feeling of fullness for a long duration of time. This reduces the appetite and automatically helps in weight reduction. ⁽¹⁾ 
• Pumpkin seeds have PUFA and lipophilic antioxidant which have anti-inflammatory benefits and also act against cancer-causing agents. ⁽¹⁾ 
• Pumpkin seeds are one of the best natural sources of magnesium that help in controlling blood pressure and reducing the risk of heart disease. ⁽²⁾ 
• Pumpkin seeds are excellent sources of tryptophan, zinc, and magnesium which help in promoting good sleep as it helps in the synthesis of sleep hormone. ⁽²⁾ 
• Pumpkin seeds have lignans like Pinoresinol, medioresinol, and lariciresinol which have antimicrobial—and especially anti-viral— properties. ⁽³⁾

Selection Guide

While buying whole seeds look for uniform, compact, cream-white or light yellow colored seeds. The seeds must feel heavy in hand and give good metallic sound as it indicates freshness. Avoid thin, small-sized, shriveled seeds as they yield poor-quality kernels. iv) Make sure the pack of seeds is free from molds, open pores and any kind of rancid smell.