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As you clean up the mess from a successful pumpkin carving, don’t throw away the discarded seeds just yet. Pumpkin seeds, also known as pepitas, are an easy-to-prepare snack full of healthy surprises.
One serving of pumpkin seeds (about ¼ cup) contains around 170 calories, 4.34g of carbohydrates, 8.8g of protein, and 2g of fiber, according to Livestrong.com. One serving of pumpkin seeds also holds 50 percent daily manganese, 29 percent daily iron, 17 percent daily zinc and 24 percent daily copper.
Although they are calorie dense, pumpkin seeds pack a punch nutrient-wise. Manganese helps to strengthen bone density, regulate cholesterol, and control blood sugar levels. Zinc helps maintain bone density and promote prostate health. The Vitamin K in pepitas is essential for blood to clot properly.
Pumpkin seeds are also proven to relieve arthritis symptoms and lower cholesterol. The fatty acids in pumpkin seeds reduce inflammation, relieving arthritis symptoms. Phytosterols, a plant compound similar to cholesterol, helps to reduce cholesterol and strengthen the immune system.
Try this simple recipe to roast your pumpkin seeds to perfection, and soon you’ll be reaping the benefits of this small, but potent, snack.
1 1/2 cups raw whole pumpkin seeds
2 teaspoons butter, melted
1 pinch salt
Directions: Preheat oven to 300 degrees F (150 degrees C). Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.