Your Halloween pumpkin can do more than provide decoration and an eerie holiday accent for your lawn. The seeds inside the pumpkin offer nutrition that has benefits long after the holiday. Raw pumpkin seeds are a portable nutritious snack and they make great additions to salads and appetizers. Drugs.com notes that pumpkin seeds have held a place of honor among traditional healers in several cultures for centuries. You can save time and effort by purchasing these valuable seeds at groceries and health food stores.
Geography
Pumpkins grow in various regions throughout the world. In the United States, the most common pumpkin belongs to the genus Cucurbita pepo, the cucurbits family of vine plants. Illinois, Ohio, Pennsylvania and California grew 1.1 billion lb. of pumpkins in 2008, according to the University of Illinois. The state of Illinois produced 90 to 95 percent of this total.
Harvesting Pumpkin Seeds
The flesh and the seeds of the pumpkin are edible. To harvest the seeds, you must separate them from the pulp of the pumpkin. Wash the seeds in cold water. Let them air dry in the sun for six hours or dry them in an oven on a low temperature for three or four hours. Remove the shells when you are ready to eat the seeds or add them to your dishes.
Protein, Calories, Fiber
Raw pumpkin seeds have protein and fiber. A 1-oz. serving provides 158 calories, with 8.57 g of protein and 1.7 g of fiber. It also contains 3.04 g of carbohydrates, according to the U.S. Department of Agriculture.
Minerals
The minerals contained in pumpkins seeds include both major and trace minerals. A 1 oz. serving of pumpkin seeds has 350 mg of phosphorus, 229 mg of potassium and 168 mg of magnesium. It also provides 13 mg of calcium, 2.5 mg of iron, 2.2 mg of zinc and 2 mg of sodium, along with trace amounts of copper, manganese and selenium.
Vitamins
The primary vitamins in pumpkin seeds are vitamin A, at 5 IUs and niacin at 1.4 mg, per 1-oz. serving. In addition, pumpkin seeds contain beta carotene, an antioxidant that helps to fight signs of aging and protects you from free radicals -- damaging unmatched molecules that result from normal cellular processes. Pumpkin seeds also contain vitamin E, vitamin K and trace amounts of folate.
Omega-3 Fatty Acids
Pumpkin seeds are a good source of the omega-3 fatty acid alpha linolenic acid. Your body can convert this essential fatty acid into DHA and EPA, fatty acids that contribute to heart health, decreased cholesterol and lower blood pressure.
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