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.
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.
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
Use raw pumpkin seeds in soups, salads or sandwiches to add texture and flavor. Pair the seeds with arugula, julienned red bell pepper, lemon juice and shaved Parmesan for a flavorful and nutrient-dense salad, or toss a tablespoon of seeds into a vegetable wrap. Try blending raw pepitas with fresh basil and olive oil for a raw pumpkin seed pesto that can add flavor to pasta, sandwiches or other dishes. Alternatively, try using raw pumpkin seeds to add texture to soup — simply soak the seeds overnight in water until they soften and then blend into pureed soup.
Did you Know?
Pumpkin seeds are a sleep aid! They contain the amino acid tryptophan which converts to serotonin, giving you a great nights sleep. Sweet dreams!
What They Do for you !
High in protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin k and vitamin E, Protects against
osteoporosis. The most alkaline-forming seed, help fight chronic disease.
Pumpkin seeds are high in zinc, which us very good for the prostate. Great snack for men!
Vitamin C / Vitamin A
Magnesium / Potassium
Zinc & Fiber