SU­PER­FOOD

Canadian Living - - Contents - TEXT GRACE TOBY | RECIPE JENNIFER DANTER & THE TEST KITCHEN

Pump­kin seeds may be small, but they pack a pro­tein-packed punch

This mini but mighty su­per­food, full of fi­bre, pro­tein and min­er­als, is proof that good things come in small pack­ages. The dark green seeds, also known as pepi­tas, are part of the squash fam­ily and can be found in their shells in some pump­kin va­ri­eties. Eat pump­kin seeds shelled or un­shelled, raw or roasted.

THE BEN­E­FITS

Rachel Bies, a Toronto-based holis­tic nutri­tion­ist, shares some of the seeds’ health perks. A hand­ful (about 57 grams) has 10 grams of pro­tein— sim­i­lar to a chicken thigh.

Magnesium plays a key role in heart health and keeps blood sugar un­der con­trol. Get nearly half of the rec­om­mended daily amount with a quar­ter cup. A 57-gram serv­ing be­fore bed can lend a re­lax­ing ef­fect due to tryp­to­phan, which also acts as an ex­cel­lent mood booster. The seeds con­tain a di­verse com­bi­na­tion of

an­tiox­i­dant-rich vi­ta­mins, in­clud­ing vi­ta­min E. Zinc sup­ports cell growth and de­vel­op­ment, and re­pairs your body in­side and out. Just 30 grams of seeds pro­vides roughly 7.5 mil­ligrams, nearly 80 per­cent of the rec­om­mended daily in­take.

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