Pumpkin seeds are normally something you throw in the trash after carving your Halloween pumpkins. This year, take a few minutes to sort through the goo and save those white seeds as they are a natural source of omega-3. Omega-3 fatty acids are a type of polyunsaturated fatty acid, or PUFA. PUFAs are necessary to the body's health but can only be obtained through diet.
Importance of Omega-3 Fatty Acids
Omega-3 is an essential fatty acid needed in the body. Foods containing this PUFA are considered heart healthy and promote heart function. The American Heart Association recommends eating foods rich in omega-3 such as oily fish, nuts, legumes and seeds as you set healthy nutritional goals. Research shows that omega-3 fatty acids decrease inflammation in the joints and help decrease the risk of certain chronic diseases such as heart disease and cancer. Omega-3 also plays a vital role in brain function as it helps elevate mood and memory performance. Individuals should try to ingest 7 to 11 grams of omega-3 fatty acids per week.
Nutritional Content of Pumpkin Seeds
Pumpkin seeds are categorized as a dietary source of omega-3 and are also a good source of several vitamins and minerals. A 1-oz. serving of dried pumpkin seeds, or 85 seeds, includes 0.1 g of omega-3. Pumpkin seeds are not a rich source of omega-3, but in combination with a well-balanced diet rich in fruits,vegetables, lean proteins and other nuts, legumes and seeds, you will find that 7 to 11 grams per week will not be difficult to achieve.
Quick and Easy Way to Eat Pumpkin Seeds
Baking pumpkin seeds is an easy way to keep them on hand and accessible to eat. Rinse your pumpkin seeds under cold water, removing all of the pulp and strings. Pat the seeds dry and place them in a gallon-sized storage bag. Pour 1 to 2 tbsp. of extra virgin olive oil, another great source of omega-3, into the storage bag. Sprinkle one or several of your favorite seasonings, such as garlic powder, over the seeds. Seal the bag and give the bag several good shakes till the seeds are coated evenly in oil and seasonings. Place the seeds in a single layer on a baking sheet and bake in the oven at 325 degrees for 25 minutes or until toasted. Make sure you toss the seeds periodically to evenly cook.
Proper Storage
You can store raw, baked or roasted pumpkin seeds for up to two months in an air-tight container. To preserve the most nutritional content, including omega-3, store in a cool, dry place that is not exposed to direct sun light. Omega-3 fatty acids dissipate after a few weeks, so for the most nutritional benefit try to eat the seeds within a few weeks from the time of harvest.
Considerations
Omega-3 fatty acids can interact with certain medications. Pumpkin seeds contain small amounts of omega-3 in a non-dietary supplement form, but if you are taking specific medications such as blood thinners or diabetic medications speak with your health care provider before eating.
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