Pumpkin seeds are rich in magnesium, zinc, iron, and plant protein. However, nutritionists claim that most people only receive a fraction of the benefits.
According to experts from VeryWell Health, it is difficult for the human body to "access" the nutrients in whole seeds. That is why they should be ground.
Why Ground Seeds Are Better
According to nutritionist Michelle Rutenstein, grinding pumpkin seeds breaks down the dense outer shell. Minerals from whole seeds are absorbed poorly because their shells contain phytic acid—a substance that binds minerals and reduces their bioavailability.
Nutritionist Janelle Connell added that grinding, especially when combined with pre-roasting or soaking, lowers the level of phytic acid and makes magnesium, iron, and zinc more "accessible" for absorption.
Additionally, whole seeds can cause heaviness, bloating, or discomfort in the stomach. Ground particles move more easily through the intestines and are less likely to irritate the mucosa.
How to Use Ground Seeds
The main advantage of ground seeds lies in their versatility. This "powder" can easily be added to:
yogurt or cottage cheese;
porridge;
salad dressing;
smoothies;
pureed soups and cream soups;
baked goods.
Nutritionists recommend consuming 1–2 tablespoons of seeds per day. To prevent the healthy fats from oxidizing, the powder should be stored in an airtight container in the refrigerator or freezer.
How to Make Pumpkin Topping for Any Dish
Pumpkin seeds make excellent "seasonings" for both sweet and savory dishes. To prepare one such topping, mix 2 tablespoons of ground pumpkin seeds, 1 tablespoon of flaxseed meal, a pinch of cinnamon, and 1 teaspoon of sesame seeds. Store in a jar as recommended and add it wherever you like.
In this recipe, pumpkin seeds can be replaced with others. Each alternative has its own advantages and disadvantages.
