A symbol of autumn, the tear-drop shaped pumpkin seed is native to Mexico where it has been a staple food for many centuries. Also called ‘pepitas’ by the Mexicans, pumpkin seeds are found across North, South and Central America. Ancient Aztec tribes used pumpkin seeds as ritual offerings in between 1300 – 1500 AD. Other indigenous tribes used pumpkin seed oil in sauces and also baked whole pumpkins in special pits. The Native Americans widely used pumpkin seeds for their medicinal properties. Most commonly they were used to treat insect bites, and gastric problems. In the early 1800s pumpkin seeds were used to treat urinary problems due to their diuretic properties.
Varieties
Pumpkin seeds range from small to large sizes and come in yellow, brown and white colours.
Nutrition profile: Vitamins, minerals
Pumpkin seeds are rich in vitamin E, C, A, thiamine, riboflavin, pantothenic acid, niacin and folate. They are also a good source of the minerals calcium, copper iron, magnesium, manganese, phosphorous, selenium and zinc.
Health benefits
Source of vitamin E
Raw pumpkin seeds are more concentrated in vitamin E than the roasted variety. Vitamin E has many important functions our bodies including the dilation of blood vessels to ensure normal blood pressure whilst also helping to thin blood for smoother blood flow. Thinner blood reduces the risk of blood clot formation that can lead to heart attacks. Moreover vitamin E also has antioxidant properties that protect our cells from harmful free radicals that can enter our body through pollution in the environment and can also be created through the breakdown of food. One serving of raw pumpkin seeds can provide up-to 4% of your daily vitamin E intake.
Treat bladder conditions
Pumpkin seeds can be effectively used to treat an overactive bladder—a condition that reduces the quality of life in many men and women. Studies have shown that pumpkin seed extract has the ability to support bladder function and reduce the symptoms associated with an overactive bladder by decreasing the frequency of urination. Another study found similar benefits in older men and women—the population group most affected by this debilitating condition.
Help combat anxiety
Recent research is pointing towards the notion that pumpkin seeds can be an effective treatment against anxiety. Pumpkin seeds are rich in a substance called tryptophan—a neurotransmitter that improves mood and mental well-being. Research has shown that a tryptophan rich diet greatly reduces the symptoms of anxiety and associated symptoms. Its best to eat tryptophan rich dies with carbohydrates as this combination has been shown to be the most effective.
Cooking tips
- Great addition to granola- Combine pumpkin seeds, dried apple, pineapple, berries with some brown sugar cinnamon and rolled oats. Sprinkle some cinnamon for an added flavour boost.
- Add pumpkin seeds to traditional rice pudding
- Garnish salads with pumpkin seeds, you’ll love the crunch!
- Spiced seeds- Toast seeds lightly in a pan and sprinkle some of your favourite spices. A delicious snack for when you get peckish.
References:
1. http://pubs.acs.org/doi/abs/10.1021/jf0207979
2. http://www.tandfonline.com/doi/abs/10.1586/erp.09.47#.VlUfOoeZbdk
3. http://onlinelibrary.wiley.com/doi/10.1111/j.1472-8206.2004.00301.x/abstract
4. http://link.springer.com/article/10.1007/s11130-006-0010-z
5.http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7929299&fileId=S0954422410000107
6. http://europepmc.org/abstract/med/7964254
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