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Holland & Barrett Cold Pressed Pumpkin Seed Oil capsules contain the oils extracted from pumpkin seeds that have been ground down and pressed. This is preferable to methods using heat, which are generally cheaper but will result in damage to the delicate fatty acid structure.
- (65)
- Holland & Barrett
Feb 7, 2021 · Pumpkin seed extract powder is that rare supplement that has it all — critical vitamins, minerals, antioxidants, healthy oils and lots of fiber. Pumpkin seed extract is heart healthy, full of fiber, loaded with magnesium and zinc and rich in healthy oils.
Oct 20, 2024 · Eating pumpkin seeds regularly offers a variety of nutrition perks, from supporting heart health to improving digestion. If you’re curious about pumpkin seed benefits, read on to learn what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.
- Overview
- What is pumpkin seed powder?
- Pumpkin seed powder nutrition
- Health benefits of pumpkin seed powder
- How to use pumpkin seed powder
- How to make your pumpkin seed powder at home
- The bottom line
No one can deny the power of plant nutrition. Vegetables like pumpkins are drenched in good nutrition, offering lots of vitamins, minerals, antioxidants, protein, and fiber.
Pumpkins are indigenous to South America, though most are grown in the United States today. They’re a popular ingredient worldwide in appetizers, main courses, side dishes, soups, salads, and desserts (1, 2).
They also have recreational uses such as carving, art projects, and smashing. When using pumpkins for these purposes, people often toss out the pumpkin seeds.
However, pumpkin seeds should not be overlooked. They’re loaded with good-for-you nutrients such as protein, tocopherols, phytoestrogens, omega-3 fatty acids, and minerals (3, 4).
In fact, pumpkin seed oil has been studied for its use as an alternative treatment for diseases and conditions such as alopecia, cancer, and infertility (2).
This article reviews pumpkin seed powder, its nutrition, and its health benefits, plus how you can easily add it into your life to boost your health.
Pumpkin seedscome from — you guessed it — pumpkins. They’re usually cultivated from the Cucurbita pepo and Cucurbita maxima species (4).
The colorful, colossal gourds are members of the Cucurbitaceae family and are siblings to zucchini, watermelon, squash, and cucumber (5).
Grinding raw or roasted pumpkin seeds creates pumpkin seed powder.
Pumpkin seed powder made from roasted pumpkin seeds may have greater health benefits because heat exposure increases its antioxidants. Raw pumpkin seeds may not have the same flavor, aroma, or ease of digestion as roasted pumpkin seeds (6).
One ounce (28 grams) of pumpkin seed powder contains (7):
•Calories: 80
•Protein: 18 grams
•Fat: 0 grams
•Carbohydrates: 1 gram
•Sugar: 0 grams
A source of high quality plant protein
You can get 18 grams of plant-based protein from 1 ounce (28 grams) of pumpkin seed powder. Protein is made up of amino acids. There are nine essential amino acids that the human body cannot make on its own. Because of this, it’s crucial to eat high quality protein foods that contain essential amino acids. Pumpkin seeds contain all nine (8). The seeds are chock-full of lysine, leucine, and arginine — essential amino acids effective for muscle building (9, 10). Leucine is a branched-chain amino acid, or BCAA, a type of essential amino acid known for playing major roles in gut and immune health (11). And the plant protein benefits don’t stop there. A 2015 review found nutritional differences between eating plant-based protein and animal-based protein. Eating plant-based proteins led to a greater intake of good nutrition from polyunsaturated fatty acids, fiber, magnesium, and vitamin E (12). Though animal-based protein provided a few beneficial nutrients, such as iron, zinc, and vitamin B12, eating animal protein was still associated with greater intakes of saturated fatty acids. These nutrients may pose a risk to heart health (12, 13). Pumpkin seed powder is a great source of high quality plant-based protein to support your health.
May aid in getting better sleep
Sleep disorders are common, and there’s some evidence that sleep disorders may be linked to iron deficiency. A 2018 review analyzed 93 articles and found that 35 of them noted a positive association between iron deficiency and sleep issues. Thirty-six studies, including five randomized control trials, found that iron supplementation was beneficial for supporting better sleep (14). An ounce of pumpkin seed powder offers 35% of your DV for iron. Eating iron-rich foods may help maintain healthy iron levels and ward off deficiency. Vitamin C is known for helping increase iron absorption in the body when the two nutrients are ingested together. To improve your absorption of iron from pumpkin seed powder, it can be helpful to mix the powder with a vitamin C-rich food such as applesauce or a citrus smoothie (15). Also, pumpkin seed powder provides 80% of the DV of magnesium in just 1 ounce. Magnesium has been studied for its role in helping ease insomnia, though more thorough research still needs to be done (16).
Packed with antioxidants that may help prevent disease
Pumpkin seed powder boasts disease-fighting and immune-enhancing potential, thanks to its wealth of bioactive compounds and antioxidants. Phenolic acids, flavonoids, tannins, and tocopherols (vitamin E) are natural antioxidants and bioactive components found in pumpkin seeds (6, 17, 18). Antioxidants play prominent roles in helping your body function at its best. Natural processes in your body that occur daily produce reactive oxygen species (ROS), or free radicals (19). Antioxidants help to defend your body by maintaining healthy ROS levels. An imbalance of antioxidants and ROS leads to oxidative stress, which raises your risk of inflammation, tissue damage, and disease (19). A 2020 animal study found that oral pumpkin seed oil reduced oxidative stress in 20 rats with liver damage when given for 28 days, compared with the control group (18). Another study found that pumpkin seed oil limited the growth of prostate, breast, and colorectal cancer cells — and the bioactive compounds found in pumpkin seed oil may be the reason behind this (20). However, both of these studies involved oils, not powder, so we need more research to understand whether pumpkin powder offers the same benefits to humans. What’s more, zinc — a crucial nutrient for immune health — also functions as an antioxidant. You can eat pumpkin seed powder as a reliable source of zinc, because it has 45% of your DV of zinc per ounce (21).
By now, you might feel that pumpkin seed powder is a must-have in your kitchen. I agree with you!
Pumpkin seed powder is easy to add to a wide variety of foods.
If you’re a baker, you can enhance homemade baked goods such as muffins, pancakes, and cakes with the addition of pumpkin seed powder.
Pumpkin seed powder also mixes well with salad dressings, shakes, smoothies, soups, stews, yogurt, juice, milk, and hot cereal.
Roasting pumpkin seeds at high temperatures can alter their nutritional quality. It helps to roast pumpkin seeds at 320oF (160oC) for 10 minutes (6).
After roasting, grind pumpkin seeds in a coffee grinder or dry spice blender until you get flour- or powder-like consistency.
Pumpkin flesh is often used in cooking all over the world, but we often forget about its seeds.
Pumpkin seeds are loaded with unsaturated fatty acids, protein, iron, potassium, zinc, and magnesium, and they’re low in carbohydrates. They can be ground into a powder, which is easy to add to a variety of foods so you can reap its many health benefits.
Pumpkin seed powder offers high quality plant protein for muscle building and lots of antioxidants to keep your immune health in great shape.
Simply toss pumpkin seed powder into a smoothie or shake. You can also add it to yogurt, hot cereal or oatmeal, salad dressings, and soups.
Jan 11, 2023 · Pumpkin seeds are highly nutritious and may be associated with health benefits, including improved fertility, better heart health, and enhanced blood sugar control. Pumpkin seeds may...
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Jun 12, 2020 · May support healthy weight loss. Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. One 6-month study in 345 adults...
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