Can you eat pumpkin seed shells?

In this brief article we will answer  the query,” Can you eat pumpkin seed shells?” We will also discuss the nutritional benefits of pumpkin seeds with shells. We will look at some potential risks associated with eating pumpkin seed shells. We will finally discuss how to prepare pumpkin seeds with their shells.

Can you eat pumpkin seed shells?

Yes, you can eat pumpkin seed shells and they are actually a nutritious snack. Pumpkin seed shells contribute to the seeds crunch and in addition contribute more nutrients to it. 

Pumpkin seeds are small and edible seeds which are green in color and are usually enclosed by a yellowish-white shell. Most people usually take the seeds and roast them for consumption as snacks together with their shell.

Most of the pumpkin seeds which are commercially sold in stores are usually shelled, that’s why you find them to have different sizes, colors and shapes compared to the home prepared ones.

What are the nutritional benefits of pumpkin seeds with shells?

Pumpkin seeds with shells pack a whole lot of fiber, they in fact have twice the amount as compared with shelled pumpkin seeds. A 28 grams serving of pumpkin seeds with shells can deliver about 5 grams of dietary fiber. 

On the other hand, shelled pumpkin seeds only have about 2 grams of dietary fiber. Fiber is essential as it helps promote digestion by feeding probiotic bacteria in the gut. It has also been studied to lower the risk of heart disease by reducing the cholesterol and blood pressure levels.

Therefore whole pumpkin seeds do pack up a great boost of dietary fiber. The seeds as well have essential nutrients such as magnesium, zinc, copper and are also high in iron which is required for good blood health and the transport of oxygen in various parts of the body.

What are some potential risks associated with eating pumpkin seed shells?

Pumpkin seeds shells are generally safe to eat but they can present a series of problems to some people. This is particularly true for people with digestive conditions such as The Crohn’s disease or ulcerative colitis which is called Inflammatory Bowel Disease (IBD).

People suffering from the above conditions should steer clear or moderate the amounts of whole pumpkin seeds they consume. These people experience problems because of the high amounts of fiber that can intensify intestinal inflammation and result in stomach upset, bouts of diarrhea, pain, bloating among other symptoms.

Pumpkin seeds are small and so most people tend to consume them in excess. It is therefore important that you only consume them in moderation even if you don’t have any digestive disorders.

Also make sure that you hydrate and take plenty of water whenever you consume these seeds as it assists the fiber move smoothly along the digestive tract.

You can as well reduce the digestive disorders side effects by boiling the pumpkin seeds in water using low to medium heat. Take out the seeds after about 10 mins of boiling and this should make the pumpkin seeds much easier to digest. 

Removing the shells of the pumpkin seeds also helps in lowering the fiber content.

How do you prepare pumpkin seeds with their shells?

This is a fairly simple task if you have a pumpkin on hand. Just cut off the top of the pumpkin and use a spoon to scoop off the seeds and the flesh. Proceed to rinse the seeds with cold running water and remove any pieces of flesh from the seeds using your hands. Then dry off the seeds using a paper towel.

Pumpkin seeds usually acquire a better taste and actually taste much better when roasted, they can however just be eaten raw. To roast pumpkin seeds, toss them in some olive or melted butter and add some pepper and salt to infuse some taste in them. 

Then spread them on a baking sheet and bake them at a high temperature of about 300 degrees Fahrenheit (150 degrees Celsius) for about 30 to 40 minutes until they turn brown and crunchy.

You can learn some fun ways to eat pumpkin seeds here.

Conclusion

In this brief article we have answered  the query,” Can you eat pumpkin seed shells?” We have also discussed the nutritional benefits of pumpkin seeds with shells. We have looked at some potential risks associated with eating pumpkin seed shells. We have finally discussed how to prepare pumpkin seeds with their shells.

Citations

https://www.heart.org/en/news/2018/10/25/pumpkin-seeds-pack-a-healthy-punch

https://www.livestrong.com/article/483432-can-i-eat-pumpkin-seed-shells/

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