SuperFood: Pumpkin Seeds

SuperFood: Pumpkin Seeds

A handful of roasted pumpkin seeds delivers 15 per cent of the daily requirement of protein for men and 18 per cent for women. It is low in carbohydrates and contains heart-healthy fats. More importantly, the sheer diversity of vitamin E antioxidants found in these flat, dark green seeds native to the Americas, result in greater health benefits even if they are not a rich source of any one form of vitamin E. Consuming pumpkin seeds is also a good way of increasing zinc and iron, as well as phosphorus, magnesium, manganese and copper in your diet.

Always select pumpkin seeds that have not suffered insect or moisture damage. They should not smell rancid or musty. We recommend purchasing organic pumpkin seeds as these protect you from potential contaminants. Lightly roast them in a single layer at about 75 degrees Celsius for under 20 minutes to ensure that you don't stimulate unwanted changes in fat structure.

Pumpkin seeds are delicious sprinkled over salads, sautéed with vegetables, and added into pestos, breads, buns, muffins, cookies and granolas. They’re just as irresistible when tossed into a simple nut and dried fruit trail mix. Store them in an airtight container in the refrigerator for up to several months.

Organic pumpkin seeds are available at SuperNature Forum and through our eShop.

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