PUMPKIN SEEDS: 12 BENEFITS FOR PHYSICAL AND MENTAL HEALTH - NUTRITION - 2024

The health benefits of pumpkin seeds are numerous: they improve prostate health, improve memory and sleep, prevent cancer and cardiovascular disease, are abundant in antioxidants, and other properties that I will explain below.

Also called as pumpkin seed, and just as its name suggests, this edible comes from inside the pumpkin. Classified as a dried fruit, this type of pipe takes different names. Along with its more widespread name, others are added such as “pepitoria seeds” or directly, “pepitas”.

As for its flavor, we must point out that it hardly produces flavor on our palate, showing a slight sweetish sensation. Its texture is somewhere between soft and crunchy.

In addition, we can affirm that it is one of the most positive seeds for our body, with an infinity of beneficial nutrients and of which we will talk a little later.

Health benefits of pumpkin seed

1- Protection against the «lonely»

The current ingestion of this type of seeds makes our body prepare for the defense and prevention of several parasites, among which the tapeworm stands out. This species of worm often causes digestive problems, although rarely seriously.

It is recommended that, to eliminate this parasite, a total of 50 grams of seeds are crushed and mixed with sugar or honey along with a little water. This should be eaten as the only meal of the day, divided into three times: breakfast, snack and dinner.

2- Protein contributions

Pumpkin seeds are one of the foods with the highest amounts of protein. For every 100 grams that we ingest of these pipes, we are providing our body with half of the proteins necessary to carry out our day to day.

According to the State Department of Agriculture of the Agricultural Research Service (USA), a cup of pumpkin seeds gives us a total of 11.87 grams of protein.

For this reason, the use of this type of food can be translated as an excellent alternative to red meat, rich in protein but in turn in other less beneficial nutrients.

3- Prevention of diabetic disease

Its stimulating function of the pancreas means that it can be included in foods that help regulate different levels of blood sugar (glucose). Therefore, these types of pipes work as a perfect food for people suffering from diabetes.

4- They improve the health of the prostate

Several investigations have found that pumpkin seeds act as a reinforcement against diseases derived from the prostate, such as benign prostate hyperplasia.

This is produced thanks to a compound that we can find inside called phytosterols. Other studies suggest that several of its chemicals cause testosterone to convert to dihydrotestosterone, which helps to further optimize results.

5- Urinary anti-inflammatory

When we decide to use pumpkin seeds, there is consequently a reaction on our bladder. This is reduced and deflated in such a way that it comes to relaxation easily.

Pumpkin seeds are indicated as a disinfectant in cases of suffering from cystitis or other related infections, as well as incontinence or even bladder detachments and irritations of the same nature.

6- They fight against stress and depression

According to a study published by the magazine Shape, it has been concluded that L-tryptophan, a component found in pumpkin seeds, causes our happiness levels to increase, thus fighting against stress and stress. depression.

7- Improves sleep levels

The reputed newspaper The Times of India has pointed out that, with the intake of this food, and again thanks to L-tryptophan, we can sleep a little better every night.

In the same article, it is recommended to take a handful of pumpkin seeds just before going to sleep to achieve the medium-long term sleeping effect.

8- Improve memory

Pumpkin seeds, along with other nuts such as almonds or walnuts, are included among the foods that help improve the ability to memorize.

If you are studying or need to exercise your memory for whatever reason, do not hesitate to nourish yourself with this food.

9- Abundant in antioxidants

Pumpkin seeds are characterized by the amount of antioxidants they contain. Some of them are lignans such as pinoresinol, medioresinol and lariciresinol.

The creation in many of these antioxidants are due to vitamin E.

10- Cancer prevention

It has been proven that the intake of pumpkin prevents different types of tumors. What is this benefit due to?

Mainly thanks to the hormone DHEA, which fights against cancer and helps us prevent it in a much more effective and precise way.

11- Prevention of cardiovascular diseases

The pipes are excellent fighters against different cardiovascular diseases. In large part due to its large amount of unsaturated fatty acids that, together with the antioxidants mentioned above, provide this important benefit for the body.

12- Eliminates lung mucus

Finally, it should be noted that this healthy food stands out as a mucus remover within the lungs.

This mucus is a thick liquid that is very useful for eliminating bacteria, but if it is produced in excess it can cause problems in our respiratory system.

Pumpkin seeds around the world

The use of this seed is widespread throughout the world, but the places where it is most consumed are Europe and America. In the old continent, specifically in the central and eastern areas, its culinary use as oil is usually characteristic.

A striking case is that of Greece, where they are consumed in the old way without peeling and roasting. It is a great addition to your meals.

The traditional formula in Mexico is based on first frying and then roasting them.

In the United States its use is very popular during the autumn months, being the season of this food.

Composition of pumpkin seeds

As we have listed the series of benefits of the pumpkin pipe, we have compiled some of its main components. In this section we will specify a little more so that you can better analyze the information given above.

On the one hand, it is composed of between 25-30% protein, highlighting cucurbitin. Eating about 100 grams of seeds a day represents a total of 54% of the protein intake that our body needs to gather the necessary nutrients. On the other hand, lipids also tend to present high percentages in pumpkin seeds, sometimes exceeding 35%.

In addition, we find different impregnated vitamins, such as C, or E in the form of tocopherols, in addition to minerals such as selenium, manganese, zinc or copper.

The oil also becomes an essential liquid, since sometimes it tends to make up up to 35% of the composition of the pipe (increasing this amount in its germ).

Likewise, we can find other types of substances such as riboflavin (vitamin B2), pantothenic and folic acids, in addition to sodium and potassium.

Regarding this last substance, it should be added that the Institute of Medicine of the National Academy of Sciences recommends a consumption of 4.7000 milligrams of potassium per day in adults, something that can be helped to complement thanks to the pumpkin seed, which provides a total of 588 milligrams for each cup ingested.

Its unsaturated fat content is around 9 and 21%, while the total fat percentage varies from 11 to 52%.

Preparation of the pumpkin seed

Now, how do you prepare the pumpkin pipe? First of all, we must extract this seed from the pumpkin in order to work with it. In turn, we must soak them in a saucepan overloaded with salt for a few hours.

After this, we can begin to toast them in a pan, in such a way that we add a pinch of salt to give it a "taste". It should be noted that, on certain occasions, a kind of mole is used in this step, which is commonly known as "pepián" or "pipián".

To finish, and as a last step, we will put them to rest to leave them prepared and ready to serve.

Three simple and healthy recipes

Coleslaw, beets, and pumpkin seeds

Ingredients:

• 1/2 cabbage
• 1 beet
• 50 g pumpkin seeds
• extra virgin olive oil
• vinegar
• Salt

preparation:

First, wash the cabbage leaves that you have arranged to chop them julienne. After this, place the beets in a pot full of water to cook covered for about 6 minutes. When it's done, dice it into small cubes and add it to the already chopped cabbage in a bowl.

Finally give it the final touch with some pumpkin seeds, which you must toast them in a pan. When we have carried out this simple process, all that remains is to serve it immediately to eat.

Quail with pumpkin seed mojo and roasted figs

Ingredients:

• 2 quail
• 4 figs
• 1 spring onion
• 250 ml chicken broth
• olive oil
• Salt
• Pepper
• 1 sprig of rosemary
• For the mojo:
• 4 tablespoons pumpkin seeds
• 7-8 pickled chilli peppers
• 1 slice of fried bread
• 50 ml chicken broth
• Water
• vinegar
• parsley

preparation:

This realization involves a little more agility in the kitchen, but it is still a simple recipe.

We will start by cleaning and halving the quail. We will use their livers to place them in a small saucepan with salt, pepper, rosemary, onion and chicken broth. We will let this strain after 15-20 minutes of preparation.

We will also work with the figs, which we will also cut in half and place in a source along with the meat. Later we will bake it for 8 minutes on the grill with oil, salt and pepper.

The mojo sauce will be made in a blender combining it with chicken broth, vinegar, the pipes, chillies, fried bread, water and parsley.

We will end up spreading the quail in the mojo and sautéing them to serve them on the plate. We will sprinkle them with sauce accompanied by figs and a little more mojo as you like.

Watercress and pumpkin seed salad

Ingredients:

• 125 g watercress
• 100 g of burgos cheese
• 15 g pumpkin seeds
• 15 g of sunflower seeds
• 25 g raisins
• extra virgin olive oil
• vinegar
• Salt

preparation:

Without a doubt, one of the richest and simplest recipes that we can find with this type of ingredients.

From the first moment, we must carefully wash the watercress to place them already dry in a bowl. Now, we take the burgos cheese cut into small cubes together with the raisins and the pipes.

After mixing all these ingredients, you just have to add the oil, salt and vinegar dressing to finish the dish.