Get more from your pumpkin—and eat the seeds

Pumpkins have long been a symbol of Fall, with delicious pies, soups, and breads. But, there’s more to this fruit (yes, it’s a fruit) than tradition, tasty desserts, and festive decorations. Pumpkins provide heaps of health benefits that could make you feel a little less guilty about having that second helping of pie.

The flesh of the pumpkin is low in calories and fat and, as its bright orange hue would suggest, an excellent source of the antioxidant beta-carotene, which the body converts into vitamin A. Research has found that a diet rich in beta-carotene can reduce your risk of developing certain cancers and help prevent heart disease. Beta-carotene also offers helps maintain good vision.

Pumpkins are also a good source of vitamin C, potassium, and digestion-friendly fiber. And don’t throw away the seeds—roast them instead. Pumpkin seeds are a good source of protein, iron, omega-3 fatty acids, B vitamins, and vitamin E—and there’s fiber in the seed covering. Pumpkin seeds are also a source of zinc, which helps the immune system function properly.

Pumpkins for a healthy prostate?

And here’s another reason to eat more pumpkin seeds. Research suggests that the phytosterols in pumpkins seeds may help treat benign prostatic hyperplasia (BPH), a common condition also known as enlarged prostate. The chemicals in pumpkin seeds can cause an increase in urination which helps relieve bladder discomfort and help strengthen the prostate gland. In one study*, men treated with pumpkin seed and dwarf palm plant extract over a 3-month period experienced relief of BPH symptoms, including improved urinary flow and reduced frequency of urination. While more research is needed, these results appear to be promising .

—Ginger Skinner

If you’re looking for a healthier pumpkin pie, try our low-fat, low-calorie recipe voted best by our food testers. Then, find out how the fatty acids in foods like pumpkin seeds can help fight heart disease (subscribers only), and take a look at our Natural Medicine Ratings that assess natural remedies for BPH, including pumpkin seeds.

 

Comments

[Mom & Caleb]

Tonight my son and I saved our seeds after we shared in the carving event of our Halloween pumpkin. Here's the recipe we used for the seeds and they were delicious!
Wash the seeds, drain for 1/2 hour, dried with hair dryer (yes it speeded up the drying process)

4 tablesoons butter (melted)
1/2 teaspoon all spice
1/2 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon salt
(reduce recipe by 1/2 for small amount of seeds)

Melt butter, mix ingred., spread seeds out on foiled cookie sheet, baste & mix on seeds! bake at 275 degrees for 10-30 min. depending on your oven. Turn over every 5 minutes till slightly golden. Enjoy!

[rick]

Not a great seed recipe that is linked to. Instead you really want to just dry them out.

Get the seeds clean but then soak them in a brine solution (saturate a bowl of water with a lot of salt) for a day. Then pat them dry and cook at 250 until they start to brown a little bit. You're really just drying them, they don't need roasting.