A pumpkin seed, also known in North America as a pepita, is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed.
Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.
Using the pumpkin seed in the regular diet one can have the following benefits:
- Pumpkin seeds are high in magnesium and other minerals
- They’re high in antioxidants
- They are full of beneficial fats
- They can help control blood sugar
- Pumpkin seeds can boost the immune system
- They may improve sperm quality
How much pumpkin seeds should be eaten per day?
A serving of pumpkin seeds – around 1 ounce or 35 grams, two tablespoons or one handful. -will give you a fifth of your daily requirement for protein, over half your requirement for phosphorous, almost half of your copper and magnesium requirement, a quarter of your zinc needs and 16 per cent of your iron intake.
How to eat it?
Pumpkin seeds can be eaten raw but taste especially delicious roasted. To roast them, toss them in olive oil or melted butter, plus salt, pepper, and any other seasonings you desire. Spread them on a baking sheet and cook them in the oven at 300°F (150°C) for 30–40 minutes, or until brown and crunchy.