Pumpkin is a nutritious vegetable, originally grown by the Native Indians in North America. It was considered an important part of their harvest celebrations. The pumpkin seeds are one of the finest sources of zinc, which enhances the immune system, enzyme production and the appearance of genetic information. They are also rich in iron, potassium, and Vitamins A and C. Pumpkin seeds are used as food and for medicinal purpose. The butter produced from the seed is high in protein, nutrients and unsaturated fats. It is low in saturated fats, and decreases the risk of heart disease.

Pumpkin seeds are favored as a snack, and are also used in baking. They form an important ingredient to garnish soups and salads.The seeds of all varieties of pumpkins are edible. Pumpkin seeds can be bought hulled or unhulled, raw or roasted. The hulled as well as the unhulled pumpkin seeds are enjoyed as a dry-roasted snack food.

Pumpkin seeds have a tendency to turn rancid quickly and need to be kept in an airtight container in a refrigerator to last for several months. Although pumpkin seeds are available all the year round, the favorable time to gather and dry pumpkin seeds is during autumn.

Pumpkins are best suited to be grown in a hot climate. The seeds can be planted in the garden when the spring rains have subsided. In colder climates, the seeds can be sown indoors and later transferred to the garden in warm weather. Pumpkins seeds can be ideally planted in the middle of small hills or mounds that have a diameter of about three feet. About 4 to 5 seeds need to be planted in a circle in the middle of the hill, with a minimum spacing of 6 to 8 inches between them. Ideally, the seed needs to be laid on its side, with the narrow edge facing skyward. Soaking the seeds a night before planting softens the outer shell and makes sprouting easier and faster.

Pumpkin seeds are roasted to bring out their natural flavor. However, high temperatures destroy the effectiveness of their fatty acids. To get maximum health benefits, pumpkin seeds should be consumed raw.

{September 21, 2011}