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Pumpkin seeds are the edible grains found inside the pumpkin. They are also known as pepitas and are widely used in gastronomy for their mild flavor and crunchy texture. They can be consumed raw, roasted, or as an ingredient in various recipes.
Pumpkin seeds are very nutritious and contain various health benefits:
Rich in proteins: They contain around 30g of protein per 100g.
Source of healthy fats: They contain unsaturated fatty acids, such as omega-3.
High in fiber: They promote digestion and intestinal transit.
Rich in minerals: Like magnesium, zinc, iron, and phosphorus, essential for the body's functioning.
Antioxidants: They contain vitamin E and carotenoids that help fight cellular aging.
Benefits for prostate and bladder: Their consumption is associated with the prevention of urinary and prostate problems.
There are several varieties of pumpkin seeds, including:
Hard shell pumpkin seeds: These are the most common and need to be peeled before eating.
Shell-less pumpkin seeds (Styrian or Lady Godiva type): They are green and can be consumed directly.
Organic pumpkin seeds: Grown without pesticides or chemical fertilizers.
Roasted and salted pumpkin seeds: Sold ready to eat with a touch of salt or spices.
Ground pumpkin seeds: Used in flours or as a nutritional supplement.
The main countries that produce pumpkin seeds worldwide are:
Pumpkin seeds are very versatile and can be consumed in various ways:
Raw: Ideal as a snack or added to salads and yogurts.
Roasted: They can be baked with salt or spices for a more intense flavor.
Ground: As flour or in smoothies to increase protein content.
Pumpkin seed oil: Used in dressings and for cooking.
Incorporated in breads and cookies: They provide texture and nutrients.
In soups and creams: As a crunchy topping.
