Photo: Anna Shvets

Is it better to eat pumpkin seeds raw?

Pumpkin seeds, also called pepitas, boost your intake of several essential nutrients. While both raw and roasted pumpkin seeds offer health benefits, raw pumpkin seeds offer more nutritional value because some nutrients are destroyed during the roasting process.

healthyeating.sfgate.com - Benefits of Raw Pumpkin Seeds - Healthy Eating | SF Gate

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Nuts and seeds make up part of a healthy and balanced diet. Pumpkin seeds, also called pepitas, boost your intake of several essential nutrients. While both raw and roasted pumpkin seeds offer health benefits, raw pumpkin seeds offer more nutritional value because some nutrients are destroyed during the roasting process.

Pumpkin Seed Benefits

Raw pumpkin seeds provide a rich source of fiber, a type of carbohydrate that prevents constipation and benefits digestive health. The seeds also boost your intake of protein -- each ounce of seeds provides almost 9 grams of the nutrient. You also increase your mineral intake when you eat pepitas. The seeds contain iron, a mineral important to red blood cell function, as well as potassium, phosphorus, zinc and magnesium. Because fiber, protein and minerals are not destroyed by roasting, these nutrients are found in roughly equal amounts in both raw and roasted pumpkin seeds.

Vitamin E

One benefit of selecting raw pumpkin seeds over roasted seeds is vitamin E, a fat-soluble vitamin. Vitamin E helps keep your cardiovascular system healthy -- it dilates your blood vessels to help lower blood pressure, and thins your blood to reduce your risk of harmful spontaneous blood clot formation. The nutrient also protects your cells from reactive oxygen species, or free radicals, harmful chemicals you produce as a toxic by-product of your metabolism and when exposed to sunlight and environmental pollutants. Raw pumpkin seeds contain 0.6 milligrams of vitamin E per ounce, or 4 percent of your daily vitamin E requirements, according to the Office of Dietary Supplements. Roasted pumpkin seeds contain just 0.2 milligrams of the vitamin.

Vitamin K

Raw pumpkin seeds also contain more vitamin K than their roasted counterparts. Vitamin K helps stimulate blood clot formation after tissue damage, helping your blood cells aggregate to prevent bleeding. The vitamin also helps your skin heal after injury, and contributes to bone growth and maintenance. Raw pumpkin seeds contain 2 milligrams of vitamin K per 1-ounce serving -- approximately twice as much as roasted pumpkin seeds. Adding an ounce of raw pepitas to your diet provides approximately 2 percent of your daily recommended vitamin K intake, according to the Linus Pauling Institute.

Eating More Raw Pumpkin Seeds

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Which seed has most protein?

The 6 Seeds with the Most Protein Pumpkin Seeds. The nutrients in a pumpkin seed are actually in the white shell. ... Hemp Seeds. Hemp seeds and marijuana come from the same plant, Cannabis sativa. ... Sunflower. Sunflower seeds come from the middle of the flower head. ... Flax Seeds. ... Sesame Seeds. ... Chia Seeds. ... Peanuts. ... Almonds. More items... •

thebeet.com - The 6 Seeds with the Most Protein | The Beet

This is the season when we actually get excited about seeds. Pumpkin seeds are one of the most fun parts of carving that pumpkin since you can roast them with a touch of salt and they come out as a tasty treat for the rest of the ghoulish season and pack a protein punch that makes them healthy and delicious. So get carving, snacking and check out the other seeds to add to your rotation -- whether you sprinkle them on your cereal, salad, acai bowl or in your smoothie.

Fast facts about seeds

By weight, hemp seeds provide similar amounts of protein as beef and lamb, so 2–3 tablespoons of hemp seeds, provide about 11 grams of protein. They are considered a complete protein source, which means that they provide all the essential amino Though a tablespoon of chia contains only 3 grams of protein, it's a complete protein, and the tiny black and white seeds are chock full of other healthy nutrients, including omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium We found six seeds that deserve recognition for being protein heroes, and they also contain other nutrients that give you energy and provide health benefits when following a plant-based diet. The best part about seeds is that you can buy them virtually anywhere already roasted, salted, or unsalted; however, you choose!

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