Pumpkin seeds, also known as pepitas, are seeds found inside pumpkins. They are flat and oval in shape, and they have a white outer shell that's usually removed before eating. The edible seed itself is light green in colour and packed with nutrients like healthy fats, protein, and fibre. The nutritious snack is enjoyed in several ways, either eaten raw or roasted. But which method is the best way to eat pumpkin seeds, especially for good digestion? We asked an expert.
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Benefits Of Pumpkin Seeds
"Pumpkin seeds are tiny nutritional powerhouses," says Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru.
"They are loaded with healthy fats, phytonutrients, vitamin E, protein, antioxidants, and high in fibre, magnesium, zinc, and iron and aid in lowering blood pressure, bad cholesterol levels, and controlling blood sugar levels," she tells the OnlyMyHealth team.
According to her, pumpkin seeds are great for preserving immunity and have anti-cancer properties. Additionally, it is a good source of magnesium, and its oestrogenic effect plays a key role in women's health.
A study published in the book Climacteric found that postmenopausal women who received pumpkin seed oil saw an increase in High-Density Lipoprotein (HDL), or "good" cholesterol, and a decrease in blood pressure levels, both of which indicate better heart health. They also experienced fewer menopause symptoms like hot flashes and joint pain and reported feeling less depressed compared to the placebo group.
Raw Or Roasted: How To Eat Pumpkin Seeds For Good Digestion
According to Raj, since pumpkin seeds are a rich source of fibre, they help in digestion and can aid in relieving constipation and improving gut health.
When asked which way of eating pumpkin seeds is better for digestive health, she responds, "Both raw and roasted pumpkin seeds have multiple benefits. Raw pumpkin seeds are high in vitamin E and healthy fats and are healthy yet tasty and crunchy."
It is important to note that raw pumpkin seeds contain enzymes that can aid in digestion by breaking down complex molecules in food. However, there's a catch! The outer shell of raw pumpkin seeds can be difficult to digest for some people. It contains phytic acid, a compound that can bind to minerals like zinc and iron, reducing their absorption.
On the other hand, roasted pumpkin seeds can make them easier to digest, allowing your body to absorb more nutrients from the seeds.
Additionally, roasting softens the outer covering of the seeds, making them less likely to irritate the digestive system.
All in all, both ways can be beneficial. However, if you have a sensitive stomach or experience digestive discomfort after eating raw pumpkin seeds, then opting for roasted seeds might be a better choice. But this may vary from person to person and consulting a nutritionist is advised.
Also Read: 6 Seeds You Should Eat Every Day for Better Health And Why
How Many Pumpkin Seeds To Have In A Day
Raj advises having no more than 25–30 gm per day of pumpkin seeds.
She says, "It is advisable to consult your nutritionist if you have any nut and seed allergies before including seeds in your diet."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your doctor or nutritionist if you are dealing with any health issues to avoid complications.]