Unlock the Nutrition in Just 1 Tbsp of Pumpkin Seeds

The Nutritional Powerhouse of Raw Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are flat green seeds found inside pumpkins. They may be small, but these seeds pack a nutritional punch. Just one tablespoon of raw pumpkin seeds contains a wide array of vitamins and minerals and has been linked to many health benefits.

Nutrient Profile in 1 Tablespoon of Raw Pumpkin Seeds

So what exactly is contained in a single tablespoon (about 28 grams) of raw, fresh pumpkin seeds?

• Calories: 83
• Protein: 5 grams
• Carbohydrates: 5 grams
• Fiber: 1 gram
• Fat: 7 grams
• Vitamin K: 18% of the RDI
• Phosphorous: 16% of the RDI
• Copper: 21% of the RDI
• Magnesium: 16% of the RDI
• Iron: 15% of the RDI
• Zinc: 14% of the RDI
• Manganese: 14% of the RDI

As you can see, raw pumpkin seeds provide substantial amounts of many important micronutrients in a small serving. They are packed with minerals like copper, magnesium, manganese and zinc which all play essential roles in our health.

Benefits of Pumpkin Seeds for Your Health

Consuming one tablespoon of pumpkin seeds can provide the following science-backed benefits:

• Heart Health: Good source of magnesium and healthy fats which support heart health.
• Prostate Health: Linked to reduced risk of enlarged prostate in men.
• Sleep: Contain tryptophan which the body uses to produce melatonin and serotonin to regulate sleep.
• Fertility: Zinc content aids reproductive health and fertility.
• Diabetes: May improve insulin regulation and prevent complications from the disease.
• Cancer Prevention: Contains lignans that can help protect against certain cancers.
• Digestion: High fiber content can ease constipation and improve gut health.

The list of benefits goes on and on. It's incredible that something so small can do so much for our health!

Ways to Enjoy Raw Pumpkin Seeds

Now that you know how nutritious raw pumpkin seeds are, you may be wondering how to add them into your diet. Here are some simple ways to enjoy 1 tbsp of pumpkin seeds or incorporate them into recipes:

On Their Own as a Snack

It doesn’t get much easier than snacking straight on raw pumpkin seeds! Toss back a tablespoon as a snack anytime of day. You can season them with just about anything to suit your taste buds. Some suggestions:

• Sea salt
• Garlic powder
• Chili powder
• Cinnamon
• Curry powder

Sprinkled on Salads

Add a tablespoon of pumpkin seeds to fresh green salads, grain bowls, or fruit salads. They add a wonderful crunch plus extra nutrition.

Blended into Trail Mixes

Combine pumpkin seeds with nuts like almonds or cashews plus dried fruit like raisins, cranberries or apricots to make power-packed homemade trail mixes.

Used in Baked Goods

Toss some pumpkin seeds into your favorite muffin, bread, cookie or granola bar recipe. The seeds add fantastic texture and big nutritional value.

Whizzed into Sauces and Dips

Add a tablespoon of pumpkin seeds to the blender when making pestos, herb sauces, nut butters or creamy dips. It amplifies nutrition and gives amazing texture.

Incorporating More Pumpkin Seeds Into Your Diet

Between their stellar nutritional profile and versatility, pumpkin seeds make an excellent addition to any healthy diet. Here are some simple tips to eat more of this seed superfood daily:

Make Your Own Pumpkin Seed Butter

For an alternative to peanut or almond butters, blend pumpkin seeds into a nutritious spread to enjoy on toast, fruit, oatmeal or yogurt.

Sprinkle on Yogurt, Oatmeal and More

Raw pumpkin seeds pair nicely with yogurt, oatmeal, cottage cheese, chia pudding, or cold cereal. Sprinkle up to 1-2 tablespoons per serving.

Enjoy as a Crunchy Salad Topper

Add 1-2 tablespoons of pumpkin seeds to liven up boring salads. They pair well with leafy greens, chicken, quinoa, avocado, beans, beets, and more.

Make Pumpkin Seed Crusted Chicken

For a nut-free alternative, coat chicken breasts with pumpkin seed flour before baking or pan frying. Serve over greens or grains.

With so many options for enjoying pumpkin seeds, you can easily meet the 1 tablespoon per day recommendation and harness the many health benefits of this amazing superfood seed!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.