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Is it better to eat pumpkin seeds raw or roasted?

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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How can I make my prostate strong?

8 Tips for Better Prostate Health Maintain a healthy weight. Obesity is linked to several prostate health issues, including prostate cancer. ... Eat more vegetables. ... Reduce consumption of red meat. ... Know your risk and get tested. ... Exercise regularly. ... Hydrate daily. ... Manage stress. ... Stop smoking.

healthmatters.nyp.org - How To Improve Your Prostate Health

In the U.S., about 1 in 9 men will be diagnosed with prostate cancer during his lifetime. “After skin cancer, prostate cancer is the most common cancer among American men, but this disease can be prevented with simple lifestyle changes or detected early,” says Dr. Gerald Wang, chief of urology at NewYork-Presbyterian Queens and assistant professor of clinical urology at Weill Cornell Medicine. “An adult male who follows dietary guidelines, schedules regular checkups, and receives recommended screenings can live a longer and healthier life.” To raise awareness about preventable conditions among men, Dr. Wang offers eight tips for a healthier prostate:

1. Maintain a healthy weight.

Obesity is linked to several prostate health issues, including prostate cancer. A balanced diet and consistent exercise are important for a healthy prostate and maintaining a healthy weight.

2. Eat more vegetables.

A diet rich in green, leafy vegetables is important for a healthy prostate. Vitamins and antioxidants found in vegetables keep you and your prostate healthy. Try adding lettuce (romaine is among the most nutritious varieties), spinach, kale, and broccoli to your meals each day.

3. Reduce consumption of red meat.

Heavy consumption of red meat has been associated with PhIP, a chemical compound released when red meat is charred, which can cause an increased risk of prostate cancer. By eating red meat only on special occasions, you can reduce your risk.

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