A little background…
Pumpkins originated in North America and were a staple in the diet of Native Americans. They are part of the gourd family which also includes cucumbers, zucchini, water melon, cantaloupe, and honeydew melon. This healthful plant presents flowers, seeds, and flesh that are edible and full of vitamins. Pumpkin seeds are planted between the end of May and middle of June and the pumpkins are harvested in October when they have a rich orange color.
Health Benefits
Pumpkin seeds are rich in many vitamins and minerals including zinc, manganese, magnesium, iron, copper, phosphorus, and vitamin E. To take full advantage of the amount of zinc in pumpkin seeds it is recommended that you consume the unshelled form. There is a thin film-like portion of the seed called the endosperm that contains the most amount of zinc; this layer is usually close to the shell of the seed and lost in the shelled form. Zinc plays an important role on the cellular level by helping build and repair cells and can also support your immune system and help your body fight off colds.
How To Incorporate Pumpkin Seeds Into Your diet
Pumpkin seeds make a great addition to smoothies, baked goods, salads, and granola. They are also great to enjoy by themselves as a power boosting snack. To prepare your own pumpkin seeds first remove them from the pumpkin cavity and wash away any extra pumpkin pulp. Next spread them out on some parchment paper and leave them over night to dry. Then spread a single layer out on a baking sheet and roast them for 15-20 minutes at 165ºF. Let them cool and enjoy!