Pumpkin Seeds: The Complete Recipe for Maximum Benefit

SadaNews - Pumpkin seeds, with their oval flat shape, are rich in powerful nutrients and health benefits. They are a rich source of magnesium, zinc, iron, protein, and healthy fats, making them a true superfood despite their small size.

According to a study published by the Times of India, citing releases from the U.S. National Library of Medicine, pumpkin seeds are rich in tryptophan, an amino acid that the body converts into serotonin and melatonin, two hormones that regulate mood and sleep. Consuming foods high in tryptophan, such as pumpkin seeds, can help alleviate depression and improve sleep quality.

Antioxidants and Inflammation

The study also highlights other benefits of pumpkin seeds, such as improving sperm quality, wound healing, and their antimicrobial and anti-inflammatory properties, as well as their role in treating benign prostatic hyperplasia.

There are specific timings and five ways to include pumpkin seeds in daily meals deliciously:

Morning Energy

Although there is no written evidence of the best time to consume pumpkin seeds, experts believe that eating pumpkin seeds in the morning can provide the body with the necessary energy to start the day actively. They are rich in zinc, a vital element for immune cell function and fighting infections. They also help reduce the duration and severity of colds.

Post-Workout

They are also said to be a great snack after exercising, as they are rich in protein, which aids in repairing and building muscle tissue. Consuming a handful of pumpkin seeds provides about 7 grams of protein. According to the U.S. National Library of Medicine, these seeds contain all nine essential amino acids, including leucine, isoleucine, and valine, which assist in muscle protein synthesis. It is said that the magnesium content in these seeds helps relax muscles and prevent cramps. They can be mixed with fruit or yogurt for balanced nutrition after a workout. The magnesium content helps prevent cramps and supports muscle recovery.

Benefits Before Sleep

Eating pumpkin seeds before sleep is also considered a healthy practice, as they are rich in tryptophan, an amino acid that aids in the production of serotonin (a mood enhancer) and melatonin (the sleep hormone). Their rich magnesium content helps calm the nervous system and facilitates faster sleep.

Additionally, the zinc content in pumpkin seeds enhances the conversion of tryptophan into serotonin and melatonin more effectively. The nutrients in pumpkin seeds also support the body’s natural circadian rhythm. The healthy fats, fiber, and protein in pumpkin seeds promote a feeling of fullness, preventing midnight cravings. Furthermore, stable blood sugar levels prevent sleep disturbances.

It is also said that consuming a small amount of pumpkin seeds before bedtime can help prevent blood sugar drops during the night, reducing the chances of waking up hungry or feeling uneasy.

Ways to Consume Pumpkin Seeds

- Smoothies or shakes: One or two tablespoons of pumpkin seeds can be blended into a morning smoothie for a nutty flavor along with protein and healthy fats.

- Soups or salads: Roasted pumpkin seeds can be sprinkled over soups or salads.

- Oatmeal or Greek yogurt: It is also recommended to add a spoonful of pumpkin seeds to oatmeal or Greek yogurt. They can also be sprinkled on fresh cut fruits and drizzled with honey for added flavor.

- Sauce: When preparing cilantro and mint sauce or coconut sauce, a handful of roasted pumpkin seeds can be added for a distinctive flavor and nutritional value.

- Energy bars: For enjoying healthy homemade snacks, it is recommended to pair pumpkin seeds with energy bars for added nutrition and flavor.