Pumpkin seeds

Description

Pumpkin seeds

Pumpkin seeds are the edible seeds of a pumpkin (Cucurbita pepo and related species). Each seed has a white outer shell (hull). When hulled, the inner green kernel is called a pepita. Depending on the pumpkin variety, seeds may be eaten hulled or unhulled.

Culinary Uses

• Snacking: roasted with or without seasoning.
• Baking & cooking: added to bread, granola, trail mix, and salads.
• Sauces: a base for traditional Mexican mole and pipián sauce.
• Pumpkin seed oil: dark green oil with a nutty flavor, used in dressings and drizzles.
• Protein powders: made from ground pumpkin seeds.

 Nutrition & Health

Pumpkin seeds are small but nutrient-packed:

• Protein: high plant-based source.
• Healthy fats: omega-3 and omega-6 fatty acids.
• Fiber (especially with hulls).
• Minerals: magnesium, zinc, iron, copper, phosphorus, manganese.
• Vitamins: Vitamin E, some B vitamins.
• Antioxidants: carotenoids and polyphenols.

Health Benefits:

• Support heart health (healthy fats + magnesium).
• Aid prostate and bladder health.
• Help regulate blood sugar.
• Promote better sleep (contain tryptophan, a serotonin precursor).

Fun Facts

• The name pepita comes from Spanish pepita de calabaza (“little seed of squash”).
• In Austria and Slovenia, pumpkin seed oil is a traditional specialty.
• Archaeological finds show humans have eaten pumpkin seeds for thousands of years (dating back to 7000 B.C. in Mexico).
• Some pumpkin varieties (like hulless pumpkins) are bred specifically for their seeds.