The right time to consume pumpkin seeds and 5 ways to include them in daily meals in a tasty way

Pumpkin seeds, also known as pepitas, are the flat, oval-shaped, seed-colored delight packed with powerful nutrients and health benefits. They are a rich source of magnesium, zinc, iron, protein, and healthy fats, which makes them a true superfood in their small size. According to a study published by the National Library of Medicine, pumpkin seeds are rich in tryptophan, an amino acid that the body converts into serotonin and melatonin, hormones that regulate mood and sleep. Consuming foods high in tryptophan, like pumpkin seeds, may aid in alleviating depression and improving sleep quality. The study also highlights other benefits of pumpkin seeds, such as improving spermatogenesis, wound healing, antimicrobial, anti-inflammatory, antioxidative, and anti-ulcerative properties, and treatment of benign prostatic hyperplasia. This piece of article explores the right time to consume pumpkin seeds and 5 ways to include them in daily meals in a tasty way.

While there is no written proof of what is the right time to consume pumpkin seeds, experts feel that eating pumpkin seeds in the morning can provide your body with the necessary energy to kickstart the day. They are rich in zinc, which is vital for immune cell function and fighting infections. They also help reduce the duration and severity of colds.

It is also said that they make for a great post-workout snack, as they are rich in protein, which help repair and build muscle tissue.A handful of these seeds offer around 7 gms of protein. According to the National Library of Medicine, they contain all nine essential amino acids, including leucine, isoleucine, and valine, which help with muscle protein synthesis. It is said that

the magnesium content found in these seeds aid in muscle relaxation and prevents cramps. One can combine them with a fruit or yogurt for a more balanced post-workout refuel.

And consuming them before sleep is also a healthy practice, as they are rich in Tryptophan, an amino acid that helps produce serotonin (mood booster) and melatonin (sleep hormone). The rich magnesium content helps calm the nervous system and help you fall asleep faster. And the zinc content found in these seeds help convert tryptophan into serotonin and melatonin more effectively. The nutrients in pumpkin seeds support your body's natural circadian rhythm too. The healthy fats, fiber, and protein in pumpkin seeds help keep you full, preventing midnight cravings. Also, the stable blood sugar levels have avoid nighttime disruptions. It is also said that a small portion of pumpkin seeds before bed can help prevent blood sugar dips during the night, reducing chances of waking up hungry or feeling restless.

Add to smoothies or shakes: One can blend in 1-2 tbsp of these seeds in a morning smoothie for nutty flavour, protein, and healthy fats.
Sprinkle over soups or salads: If you are someone who loves a bit of crunch in meals, then sprinkle the roasted seeds over soups or salads.
Add to oatmeal: It is also suggested to add a spoonful of these seeds to breakfast oatmeal or Greek yogurt. They can also be sprinkled over fresh cut fruits and topped with honey for added flavour.
Add to chutney: While making coriander and mint chutney or South Indian coconut chutney, add a handful of roasted seeds to a nutty aftertaste and add nutrition.
Add to laddoos or energy bars: If you enjoy healthy homemade snacks, add these seeds to your laddoos or energy bars for more taste, texture, and nutrition.

Disclaimer: The information provided in this article—including the right time and ways to consume pumpkin seeds is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.