Divya Upchar - Pumpkin Seeds

Pumpkin seeds are packed full of valuable nutrients like healthy fats, magnesium and zinc. These seeds improves heart health, prostate health and protection against certain cancers.

1-oz (28-gram) serving contains :  

Fiber: 1.7 grams. 

Carbs: 5 grams. 

Protein: 7 grams.

Fat: 13 grams (6 of which are omega-6s). 

Vitamin K: 18% of the RDI.

Phosphorous: 33% of the RDI.

Manganese: 42% of the RDI.

Magnesium: 37% of the RDI.

Iron: 23% of the RDI.

Zinc: 14% of the RDI.

Copper: 19% of the RDI.

They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2  and folate.

Benefits:

1. Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
2.  Pumpkin seeds may help to prevent certain cancers also.
3.  Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
4.  Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.
5.  Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.
6.  Pumpkin seeds may help reduce blood sugar levels for people with type 2 diabetes. However, more research is needed.
7.  Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.
8. The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.
9.  Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.
10.  Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.

Ways to Use Pumpkin Seeds:

• GARNISH SOUPS

Toast a handful to sprinkle over your favorite soup before serving.

•  ADD TO COOKIES

Mix them into your favorite cookie batter, be it chocolate chip or oatmeal raisin.

•  MAKE PUMPKIN SEED BUTTER

Get out of your peanut butter rut and try pumpkin seed butter. Just swap them in for nuts in this recipe.

• MAKE PESTO

Throw them in a food processor with fresh herbs and garlic and you've got pesto.

• ADD TO BREAD DOUGH

Knead them into flatbread or focaccia dough before baking.

• TOP SALADS

Toasted, they're the perfect crunchy garnish for both vegetables and grain salads.

•  BAKE A CAKE

Grind the seeds in a food processor and use them in place of almonds in this gluten free cake.

• SPRINKLE ON OATMEAL

It's simple, but it's great—just be sure to toast the seeds first.

• TOP BAKED GOODS

Sprinkle some on scones, muffins, quick bread, or pumpkin pie before baking.

• MAKE DRESSING

Blend with olive oil, lemon juice, garlic, and herbs to create an extra creamy dressing.

• ADD TO CRUMBLE TOPPING

Add a little extra crunch to crumble topping for pies and fruit crisps.