Pumpkin seeds were once an autumn seasonal snack. Today, they are available all year round. Historians point out that pumpkin seeds have been a part of cultural cuisines since the time of the Aztecs before spreading to Europe. European pumpkin seeds are dark green on the inside, while their hull is white. They are delicious in their raw form, but are often roasted.
Sometimes the simplest foods are the best for your health. Pumpkin seeds promote healthy living. Research indicates including organic pumpkin seeds in your diet provides a range of health benefits including:
- Antioxidants reduce risk of cancer
- Improved bone health
- Enhanced metabolism
- Promote prostate health
- Defense against parasites
- Promote kidney health
- Reduce blood pressure
- Improved anti-inflammatory response to arthritis
To reap the many benefits that organic pumpkin seeds offer, look to eat two to three tablespoons daily.
Key Nutrition Details
Organic pumpkin seeds are nutritional powerhouse packed with an impressive range of minerals and vitamins. Two tablespoons of unshelled seeds provide:
• 125 calories
• 15 grams of carbohydrate (including 0 grams of sugar and 5 grams of fiber)
• 5 grams of protein
• 5 percent of your daily iron needs
• Manganese: 74%
• Phosphorous: 57%
• Magnesium: 48%
• Copper: 48%
• Zinc: 23%
• Protein: 20%
• Iron: 16%
• Vitamin B6 B2
• Vitamin A
• Vitamin E, K, A
There is no question this all-natural superfood comes jam packed with nutritious goodness, perfect for warding off those unhealthy food cravings.
Pumpkins are native to the Americas and indigenous species are found across North America, South America, and Central America. The word "pepita" comes from Mexico, where the Spanish, "pepita de calabaza" means "little seed of squash." The pepita and European pumpkin seed differ substantially however, both in terms of taste, texture, and nutrient density.
- There are more than 50 varieties of pumpkin
- The name pumpkin comes from the Greek word 'pepon', meaning 'large melon'
- Pumpkins are usually orange but can be yellow, white, green or red
- People once believed pumpkins could cure snake bite and remove freckles
- Morton, Illinois, is the pumpkin capital of the world. Over 100 thousand tons of pumpkins are processed there each year.
- New Bremen Ohio was home to the world’s largest pumpkin pie. It weighed in at 3,699 pounds and had a 20 foot diameter!
Storage Tips & Shelf Life
Pumpkin seeds should be stored in an airtight container in the refrigerator where they will stay fresh for up to 8 months. Freezing prolongs their life up to two years.
How to Enjoy
Organic pumpkin seeds are a fundamental part of any Paleo or vegan diet and are delicious additions to stir-fries, stews, curries, salads, deserts, and even ice cream!
Eat your pumpkin seeds raw to make the most of their healthy fats. Alternatively, try these tasty ideas:
- Add pumpkin seeds to stir fries and sautéed vegetable dishes
- Toss pumpkin seeds in salads
- Create your own zesty salad dressing by combining ground pumpkin seeds parsley, and cilantro, and mixing with lemon juice and olive oil
- Add pumpkin seeds to your oatmeal granola or raisin cookie recipes
- Try adding ground pumpkin seeds to burgers
Sprinkle raw pumpkin seeds with Himalayan salt and roasted on a low heat in your oven, for around 15 to 20 minutes.
|Ingredients||Certified organic pumpkin seeds|
|Allergens||Packaged in the same facility as milk, peanuts, sesame, soy, tree nuts|
|Country of Origin||Europe|