Pumpkin seeds, also known as pepitas, are flat, green-hued seeds that come from the pumpkin squash. They may be encased in a husk although some varieties of pumpkins produce seeds without a husk; the seeds are subtly sweet and nutty with a chewy texture. These seeds are extraordinarily nutritious as well as flavorful, particularly when roasted. They are at their freshest in the autumn, when pumpkins are in season.
Basic Nutrient Values
A 1/4-cup serving of raw pumpkin seeds, or about 35 grams (g), provides 186 calories, 8.5 g protein, 16 g fat, 3 g saturated fat, 6 g carbohydrates, 1.35 g dietary fiber and 0 mg cholesterol, according to the World's Healthiest Foods. Most of the fat in pumpkin seeds is in the form of polyunsaturated fat--a heart-healthy type of unsaturated fat. Pumpkin seeds are rich in vitamin K and many minerals.
Vitamin K
A 1/4-cup serving of raw pumpkin seeds provides 17.73 micrograms (mcg) of vitamin K, meeting about 22 percent of the Recommended Daily Value for this essential nutrient. One of the most important functions of vitamin K in the body is its role in ensuring normal blood clotting, according to the Colorado State University Extension website. In addition, there are three vitamin K-dependent proteins that play a role in developing and maintaining strong, healthy bones and teeth. These proteins may be related to bone mineralization, as well as increasing bone density and decreasing the risk of bone fractures.
Major Minerals
Pumpkin seeds are a mineral powerhouse. They are particularly rich in the major minerals, or those needed in quantities greater than 100 mg daily, including magnesium and phosphorus. A 1/4-cup serving of raw pumpkin seeds provides 184.6 mg magnesium, or 46 percent of the DV, and 405 mg phosphorus, or 40 percent of the DV. Both minerals are important for maintaining strong bones. Magnesium supports the cardiovascular system, promotes healthy blood pressure and helps to convert protein, carbohydrates and fats to energy. Phosphorus is a key component of all soft tissues and cell membranes.
Trace Minerals
Pumpkin seeds are rich in trace minerals, or those needed in quantities of less than 100 mg daily for optimum health. A 1/4-cup serving provides 2.57 mg zinc, or 17 percent of the DV, 0.48 mg copper, meeting 24 percent of the DV, and 1.04 mg manganese, or 52 percent of the DV.
Zinc is used as a catalyst for activating over 100 enzymes involved in metabolic reactions within the body's cells. It plays a role in protein synthesis and wound healing, and supports immune system function and normal growth and development. Copper helps maintain the cardiovascular and skeletal systems and supports the production of collagen and elastin, while manganese is needed to form bone and connective tissue and support brain function.
Healthy Fats
In addition to vitamin K and minerals, pumpkin seeds are rich in protein--offering over 8 g per 1/4-cup serving--and heart-healthy unsaturated fats. Half of the fat in a 1/4-cup serving of raw pumpkin seeds comes from a type of unsaturated fat called polyunsaturated fat. Consuming foods rich in polyunsaturated fats ensures an adequate intake of the essential fatty acids, omega-6 and omega-3, according to the U.S. Department of Agriculture Dietary Guidelines for Americans. It's important not to restrict your fat intake too much, as very low-fat diets lower HDL or "good" blood cholesterol levels.
References
- World's Healthiest Foods: Pumpkin Seeds
- Colorado State University Extension: Fat-Soluble Vitamins
- University of Delaware Cooperative Extension: Trace Minerals
- Australian Government: Dept. for Healthy Aging: Vitamin and Mineral Functions
- U.S. Department of Agriculture: Dietary Guidelines for Americans: Fats
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