What is the most nutritious way to consume pumpkin seeds?

How well your pumpkin seeds maintain their nutritional value depends on how you choose to use them. Each method of preparation protects or increases particular nutrients. Eating seeds raw retains compounds that are sensitive to heat, while roasting the seeds enhances digestibility. Knowing the options will help you get the best experience of these nutrient-dense seeds.

Raw pumpkin seeds retain fragile antioxidants such as vitamin E that are destroyed with heat. They keep the full omega-3 fatty acid content intact to nourish your heart. Enzymes remain active, supporting digestion. I always have raw seeds in my cupboard for a quick nutrient addition to salads or yogurt.

Sprouting transforms seeds into a powerful, nutrient-rich source. Sprouting seeds activates enzymes, allowing for increased mineral availability. To sprout, soak seeds in water overnight. Drain and rinse them daily for 3 days. Tiny sprouts show up within 2-3 days. These sprouts retain up to 30% more bioavailable zinc. The sprouted seeds will help boost your immunity and do not need to be cooked or chopped.

Adding seeds to foods keeps their nutrients intact. Add to smoothies while cold (don't heat). They also pair well with overnight oats, where they become incredibly soft and creamy. They can be mixed in at the end of vegetable stir-fry cooking. All of these methods protect the good stuff and help you enjoy seeds.

Refrain from high-heat methods, such as deep-frying, as they can destroy the nutrients. Never use the microwave to heat seeds, as it creates hotspots that kill antioxidant levels. Always pair it with vitamin C sources, such as citrus, to enhance iron absorption. Use airtight containers to prevent rancidity.

Read the full article: 10 Amazing Benefits Pumpkin Seeds