Autumn has finally arrived in Maryland and that means that is it pumpkin season. Almost everywhere you’ll find lattes, pies, and soups with its namesake. We are celebrating the harvest with the seeds of this seasonal squash. Also called pepitas, these little seeds are extremely nutrient dense, and contain a wide array of vitamins and minerals. Here are why pumpkin seeds are fall’s favorite superfood!
Protein During pregnancy you should be consuming an extra 25g of protein per day. Pumpkin seeds are a good source of vegetarian protein with about 5g in a one-ounce serving. Adding some seeds to a salad or a smoothie is an easy way to increase your protein intake. Pepitas are also particularly high in tryptophan, one of the 9 amino acids that comprise protein. Tryptophan is used by your body to synthesize the hormone serotonin; which is partly responsible for nervous system health, sleep regulation, and muscle growth and repair.
Minerals Pumpkin seeds are a rich source of several essential and trace minerals.
Omega-3 These fatty acids are crucial for brain growth and fetal development. Consuming sufficient amounts of Omega-3’s from foods like pumpkin seeds is linked to better birth outcomes including a higher placental weight, lower risk for preeclampsia, longer gestation, and higher birth weight.
B-Complex Vitamins There are eight ‘B’ vitamins. All are crucial to normal body functions and a healthy pregnancy. The B-complex vitamins are essential for proper metabolism function, immune support, and normal nervous system growth in baby.
After you are finished carving your pumpkin make sure to set aside the seeds. Here are twelve plant-based recipes featuring pumpkin seeds. Enjoy!