Pumpkin seeds

Cucurbita spp.

nuts & seeds

Green seeds of squashes, toasted as a snack or scattered over a salad. 100 g provide 30 g of protein and 9 mg of iron, with zinc and magnesium.

Origin

Central America

Season (United States)

all year round · grows in your region

Preparation

Those you roast yourself are eaten with their white hull, more fibrous. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Vitamin E · Vitamin B1 (thiamine) · Plant iron · Zinc · Magnesium · Copper · Manganese · Protein · Lysine · Methionine · Tryptophan · Omega-6 (linoleic acid) · Vitamin B3 (niacin) · Phosphorus · Phytosterols · CholineIn small amounts, not counted Lignans · Plant omega-3 (ALA) · Monounsaturated fatty acidsWhat slows things down Phytates

Did you know?

The Styrian pumpkin has hull-less seeds; they are pressed into an oil, a speciality of south-eastern Austria and Slovenia, paired with cider vinegar.