A pumpkin seed, also known as a pepita is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically rather flat and asymmetrically oval, and light green in color and may have a white outer hull. The seeds are nutrient-rich, with an especially high content of protein, dietary fiber, and numerous micronutrients.And in this season you can find very easy.Here are most important health benefits of pumpkin seed
1. Heart Healthy Magnesium
One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.
2. Zinc for Immune Support
Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth, and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.
4. Prostate Health
Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds2 may be particularly beneficial in supporting prostate health.
5. Anti-Diabetic Effects
Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.
6. Benefits for Postmenopausal Women
Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.
7. Heart and Liver Health
Pumpkin seeds, rich in healthy fats, antioxidants, and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.
8. Tryptophan for Restful Sleep
Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.Time to show a very healthy recipe and easy to prepare.
Pumpkin oat greek yogurt muffins
- 1 cup plain Greek yogurt
- 1 cup canned pumpkin puree
- 2 eggs
- 2 cups rolled oats (old-fashioned or quick)
- 1/2 cup coconut palm sugar
- 1½ tsp. baking powder
- ½ tsp. baking soda
- 1 tsp. cinnamon
- 1 tsp. vanilla extract
- ½ cup chocolate chips, mini or regular
- pumpkin seeds
- Preheat oven to 400F and prepare a muffin pan by spraying cavities with cooking spray or lining them with paper liners. Set aside.
- Add all ingredients except for chocolate chips to a blender or food processor and process on high until oats are broken down and a batter is smooth and creamy about 2-3 minutes. Stir in chocolate chips by hand.
- Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full. Sprinkle a few pumpkin seeds over the top of each muffin, if desired.
- Bake for 15-18 minutes, until the tops of your muffins, are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.