With Halloween just around the corner, many people will soon be heading out to the shops to purchase one key staple… a pumpkin. While pumpkins are often used to create fun decorations or seasonal soups, there’s one part of the pumpkin that is often overlooked and discarded: the seeds.
Kyle Crowley, Nutrition Expert at Protein Works shares insight into the lesser-known nutritional benefits of pumpkin seeds and why they should become part of your diet during this time of year.
“As a nutrition expert, I’ve researched a wide range of food benefits, from popular trends like raw-dogging meals to cucumber salad. Yet, it’s often the lesser-known ingredients that excite me most, and pumpkin seeds are a perfect example. Instead of throwing them away, we should be taking advantage of the many health benefits they yield.”
Boosting the immune system
“With temperatures plummeting in the winter months, many of us become more vulnerable to seasonal illnesses such as Colds and Flu. Pumpkin seeds contain immune-boosting nutrients such as omega-3 fatty acids, zinc and selenium which can help prevent illness, especially important for those who are elderly or with more compromised immune systems.”
Seasonal Affective Disorder (SAD) relief
“The transition from Summer to Autumn can be a tough one for some, as shorter days and colder weather can lead to an increase in anxiety, stress and depression. Pumpkin seeds, which are rich in natural magnesium can help by improving sleep patterns, regulating stress hormones and activating calming receptors which can reduce symptoms of Seasonal Affective Disorder (SAD).”
Blood pressure reduction
“Magnesium in pumpkin seeds also plays a key role in maintaining healthy blood pressure levels. With one of the key factors of heart attack, strokes and kidney failure being linked to blood pressure, consuming pumpkin seeds can be a great way to help combat the risk during the winter months.”
Increased fibre intake
“Winter is often a period where we are more inclined to indulge in heavier foods and more comfort-based snacks. Pumpkin seeds offer a great way to boost your fibre intake, with roughly 1oz (28g) of seeds containing 1.8g of fibre. An increase in fibre can support in maintaining a healthy weight, regulating blood sugar levels to prevent you from crashing and can support and aid in digestion.”
How to use pumpkin seeds
“Pumpkin seeds can be used in a variety of different ways during this time of year. They can serve as a delicious snack either raw or roasted, can be a topping for your morning cereal or yoghurt and can even be baked into certain sweet treats such as cookies or brownies to serve a more balanced diet.”
“For those who may be curious to grow pumpkins for the seeds next year, the best time to sow the pumpkin seeds is around April/May time.”
How to dry your own pumpkin seeds
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Wash
Remove any pulp or fibrous tissue from the seeds
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Dry
You can dry pumpkin seeds in a few ways:Dehydrator: Set the dehydrator to 45C and dry for 1–2 hours
Oven: Set the oven to warm and dry for 3–4 hours, stirring often to prevent scorching
Room temperature: Place the seeds on a paper towel-lined baking sheet and let them dry at room temperature for about an hour
Hair dryer: Use a hair dryer to speed up the drying process -
Roast
After drying, you can roast the seeds by tossing them with oil and seasonings and baking at 120C for 10–15 minutes. You can add seasonings like salt, pepper, garlic, cumin, shawarma, or curry. -
Store
Once roasted, store the seeds in a sealed container at room temperature for up to a week, or in the freezer for up to a month.If you want to save pumpkin seeds for planting, you can lay them out in a single layer on an old window screen and let them dry for a few weeks. Then, package them in paper envelopes and label them.