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5 Reasons to Eat Pumpkin Seeds Year Round

OK, do you know how nutritionally packed pumpkin seeds are? Here are our favorite 5 health benefits of pumpkin seeds + recipes that you can bake with this fall & all year round! 

Health Benefits of Pumpkin Seeds

Step aside PSL flavoring, let’s get down to the real business- pumpkin seeds. These little green goddesses are not only a fall snacking staple but they deliver some amazing health benefits. Raw, roasted or included as a topper- Pumpkin Seeds can add some great nutrition during the fall season. Here are some of our favorite things about pumpkin seeds (and why we LOVE to bake with them)!

  1. Packed with Nutrition- Just an ounce (28 grams) of pumpkin seeds contains 1.7g of fiber, 7g of protein, 5g of carbs, 33% of the recommended daily phosphorus, 42% of your recommended daily manganese, 23% iron, and so many other vitamins and minerals!
  2. Antioxidant Rich- Eating foods high in antioxidants can help to reduce inflammation and protect the cells in your body from harmful free radicals. Pumpkin seeds contain carotenoids which decrease the risk of some diseases, cancers and eye diseases by filtering out blue light (1). Pumpkin seeds also contain vitamin E which is a powerful antioxidant that is key for a strong immune system and also promotes healthy skin and eyes (2).
  3. Heart Healthy- These seeds are naturally high in fiber, magnesium, Omega-3,Omega-6 fatty acids, zinc and antioxidants. High fiber foods are good for your cardiovascular system since they help to lower total cholesterol in the blood which can decrease the risk of heart disease. The omega 3’s reduce LDL cholesterol, triglyceride levels and the fatty build up on artery walls (3).
  4. Quality Zzz’s – It’s not just turkey that has tryptophan, pumpkin seeds are a natural source of it too! While it would take 7 grams of pumpkin seeds to get 1 gram of tryptophan to feel the complete sleepy effects of it –the high magnesium content in the pumpkin seeds also improves sleep quality!
  5. Blood Sugar Helper- Studies show that the nutrients in pumpkin seeds can help protect against type 2 diabetes. These high magnesium seeds are great for helping insulin secretion and the lowering of insulin sensitivity (4).

There are so many ways to incorporate pumpkin seeds into your daily routine- here are some of our favorite recipes!

  1. Make your own granola with seeds, nuts and dried fruit! Or purchase our delicious pumpkin seed & flax granola here
  2. Add perfectly roasted pumpkin seeds to salad or soup as toppings. 
  3. Toast your seeds as a snack with fresh spices. 
  4. Top toast with some DIY pumpkin seed butter.
  5. Bake some savory crackers to snack on. Or we’ve baked them for you in our Blue Bike sprouted snack line here

Whats your favorite pumpkin seed recipe? 

Leave a comment or tag us on our social sites using #erinbakers - we love it when we've inspired you!

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Resources: 

  1. Antioxidant Rich: https://www.ncbi.nlm.nih.gov/pubmed/12134711 
  2. Vitamin E: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional
  3.  Heart Healthy: https://www.medicalnewstoday.com/articles/303864.php
  4. Blood Sugar: https://www.medicalnewstoday.com/info/diabetes/whatisinsulin.php)