Unlock the Hidden Culinary Treasure: The Edible Pumpkin Seed Shell

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Unlock the Nutritional Power of Pumpkin Seed Shells

Contrary to popular belief, pumpkin seed shells are not only edible but also a nutritional powerhouse. Registered dietitian Amy Gorin, RDN, confirms, Yes, you can eat pumpkin seed shells. Fiber is beneficial for helping cholesterol levels and with satiety, which benefits weight management. Kelli Davenport, RD, of Top Nutrition Coaching, adds, They are the perfect addition to parfaits, granola, cookies, breads, and other baked goods, as salad toppers for an added crunch, or as beautiful and tasty garnishes for soups.

Heart-Healthy Magnesium

Pumpkin seed shells are an excellent source of magnesium, a mineral that many of us are deficient in. A quarter-cup serving offers 42 percent of your Daily Value (DV) for magnesium, according to the American Heart Association. Magnesium is essential for heart health, as it helps regulate blood pressure and heart rhythm.

Immune-Boosting Zinc

Pumpkin seeds also contain zinc, a mineral that fights inflammation and supports the immune system. Zinc is particularly important during cold and flu season, as it helps protect the body from infection.

Sleep-Promoting Tryptophan

Pumpkin seeds are also a good source of tryptophan, an amino acid that can promote healthy sleep. Tryptophan is converted into serotonin in the brain, which helps regulate mood and sleep.

Digestive Considerations

Eating too many high-fiber foods, such as whole pumpkin seeds, can cause digestive upset like bloating, gas, and diarrhea. To avoid these symptoms, transition to a higher-fiber diet slowly and be sure to drink plenty of water along the way. Boiling pumpkin seeds in water over low-to-medium heat for about 10 minutes may also make them easier to digest.

Roasted Pumpkin Seed Delight

For a pumpkin pie-inspired treat, roast pumpkin seeds with cinnamon, nutmeg, cloves, ginger, and brown sugar. After adding your spices and other seasonings, spread the seeds out on a baking sheet and roast them at 350 degrees Fahrenheit for about 15 to 20

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