Raw Pumpkin Seeds (Pepitas): A Shallow Dive On Their Benefits & History

I had a thought the other day while carving pumpkins with the kids, "why are these pumpkin seeds white and the ones we sell at the store green?"

That question sparked today's article.

I'm curious about the history of eating pumpkin seeds, why they're green instead of white, the benefits of eating them, and how they relate to prostates.

So, that's what we're learning about together today.

Let's dive in.

A Very Brief History of "Pepitas"

For over 7,000 years, humans have been eating pumpkin seeds, aka pepitas.

I had to look up what pepitas means. It just means hull-less pumpkin seeds, so now we can all sound a little more sophisticated together.

Anyways...

Apparently they were found in ancient caves in Mexico where Indigenous peoples were using pumpkins to survive, not decorate their porches. They used the pumpkins and pumpkin seeds as both food & medicine. Also, I would have never guessed pumpkins 'started' in Mexico. My mind instantly jumps to Strega Nona. I don't know whether that says more about my knowledge of food history or what books I've been reading lately.

As pumpkins made their way to Europe, they picked up new roles in cooking, culture, & prostates, but hold on a sec, we'll get there.

Green Color Vs. White Color Pumpkin Seeds

The white pumpkin seeds you see when carving that 'oof-not-like-the-picture-at-all' Jack O Lantern are actually the outer hulls of the seed with the green inner kernel part we want resting inside of it. 

There is such a thing as hull-less pumpkins, like the Styrian pumpkins from Austria, that naturally grow seeds without the tough white shell. As you can imagine, these hull-less pumpkins were selectively bred for food efficiency when it comes to the seeds inside the pumpkin.

So, update your brain with this: carving pumpkin = white hard shell & green inside, pepita pumpkin = just the green inside.

Pepita Nutrition Benefits

Here are 7 reasons they're worth adding to your day:

  • Complete plant protein
  • Iron
  • Zinc
  • Magnesium
  • Healthy fats
  • Antioxidants (like vitamin E)
  • Fiber

Not a bad stack of things to eat by the handful!

Magnesium helps smooth your nerves, better sleep, and blood sugar regulation. Zinc helps with immune strength, hormones, and fertility. The healthy fats nourish the heart and fight inflammation. And the other plant compounds (like cucurbitins - great pet name) may help expel parasites.

Prostates & Pumpkin Seeds

Starting in the early 1900s, European pharmacists realized the pumpkin seeds were so good for prostate issues that they started making pumpkin seed extracts as medicine.

The research suggests pumpkin seeds may support:

  • Reduced symptoms of BPH (benign prostate enlargement - not the kind you want fellas)
  • Healthier urinary flow
  • Lower inflammation in the prostate
  • Testosterone balance and sperm quality (again, zinc)

From my understanding, the prostate hoards zinc and pumpkin seeds are a great fix for that.

Eating Pumpkin Seeds

There are a bunch of different ways to use them and eat them, but the easiest is to just grab a small handful each day (about 1/4 cup). You can have them in salads, smoothies, yogurt, oatmeal, pesto, roasted in the oven, etc.

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So next time you're carving pumpkins or snagging pepitas for a snack, you'll know a bit of the story behind those little green seeds.

Not a bad party trick.