Pumpkin Seeds - Types, Nutrient Components, Characteristics, Application

The pumpkin, an annual plant from the gourd family, is also known as pumpkin, derived from the Greek word pepon, meaning large melon. It is grown on all continents except Antarctica and is considered the symbol of Morton in the state of Illinois, which was declared the world pumpkin capital in 1978 by the state's governor. Since the 1960s, the Morton Pumpkin Festival has been held annually in Morton, lasting four days and accompanied by a chosen theme. The pumpkin was a main component of the Native American diet thousands of years ago. Pumpkin seeds discovered in present-day Mexico date back to about 7000 years before our era. The pumpkin was not only used as a food source. Americans made mats from dried, flattened pieces, and pumpkin seeds were used medicinally, such as in cases of prostate enlargement, gastritis, liver and kidney diseases, and poorly healing wounds. The pumpkin also had symbolic significance. Young couples avoided entering pumpkin fields before the birth of their first child.

The nutritive constituents present in 100 g of pumpkin are: energy: 26 kcal, protein: 1 g, fats: 0.1 g, carbohydrates: 6.5 g, fiber: 0.5 g, calcium: 21 mg, iron: 0.8 mg, magnesium: 12 mg, potassium: 340 mg, vitamin A: 8513 IU. Pumpkin flesh constitutes a source of numerous vitamins and minerals. When choosing pumpkins, we should focus on the hue of its skin. It is best to select ripe, orange-colored vegetables, as these products contain the highest amounts of vitamin B1, niacin, and beta-carotene. Pumpkin is a low-calorie and nutritious product, yet distinct varieties differ from each other.

Nowadays, we have easy access to a wide range of varieties of this vegetable. In the autumn, we can find Polish pumpkins (traditional giants), Japanese pumpkins (hokkaido), lunga di Napoli, muscat, pasta, and muscat on the shelves of the stores. Dynia hokkaido is recommended for all housewives who prefer quick and not very laborious meals. This variety can be eaten with the skin, which becomes soft under the influence of temperature. The flavor of this dish is also slightly nutty, making it an excellent ingredient for preparing dishes that are traditionally made with pumpkin – soups, pies, salads. Lunga di Napoli, coming from Italy, is a variety that can even be eaten raw, for example in salads or squeezed for juice. It is also an excellent ingredient for soups or risotto. It is easy to distinguish from other varieties as it is green and resembles zucchini more than pumpkin. Muscat de Provance, also known as muscat or French pumpkin, can also be eaten raw and has a dark green skin that can turn yellow and orange in places. Unlike Lunga di Napoli, it does not have an elongated shape, but a traditional round one. It is slightly sweet in taste and has a wide application in the kitchen – for example, for soups or sauces. Dynia makaronowa, on the other hand, is elongated in shape and has a yellow or yellow-green skin. The flesh of this vegetable separates into macaroni-like strands under the influence of heat. This macaroni tastes excellent in combination with sauce, vegetables, or as an addition to salads. The most interesting from an aesthetic point of view, however, is the musk pumpkin (butternut pumpkin), which takes the shape of a pear. Its skin is pale, and its flesh contains few seeds, allowing us to retain most of the flesh. Just like the other varieties, it is an excellent choice for all recipes with pumpkin in the leading role. Each variety offers unique flavor notes, so it is worth trying them all and choosing your favorite.

The nutritional value of 100 g of pumpkin seeds: energy: 446 kcal, protein: 18.55 g, fats: 19.4 g, carbohydrates: 53.75 g, fiber: 18.4 g, calcium: 55 mg, iron: 3.31 mg, magnesium: 262 mg, potassium: 919 mg, zinc: 10.3 mg. Pumpkin seeds consist of 30-40% oil, which is rich in unsaturated fatty acids and phytosterols. Therefore, consuming seeds can help prevent the deposition of cholesterol in tissues. Furthermore, seeds are an excellent source of zinc. The need for this element is particularly high during puberty and also during pregnancy and lactation. The average daily requirement for zinc in adults is 9 mg. 50 g of seeds meet half of this requirement! Zinc is a crucial component of many enzymes, including the so-called zinc finger enzymes, whose malfunction or deficiency can lead to azoospermia (absence of sperm in the ejaculate). In addition, pumpkin seeds also provide other important nutrients, such as potassium. Potassium is a key element that supports the work of the heart and has a positive effect on blood pressure. Its deficiency can increase the risk of hypertension and kidney stones.

The prostate gland, a component of the male reproductive system, enlarges over time, leading to symptoms such as urinary difficulties or sexual dysfunctions. Research has indicated that consuming pumpkin seeds or their extracts can aid in alleviating these issues, including nocturia (the need to urinate at night). The beneficial effect of pumpkin seeds is attributed to the presence of fatty acids, including linoleic acid and alpha-tocopherol with anti-inflammatory properties. Additionally, pumpkin seeds contain amino acids – arginine and glutamine, which can regulate bladder function by forming neurotransmitters acting in the nervous system.

Correctly stored cauliflower can be kept for up to 2 weeks. It should be ensured that it is stored in a cool (about 15°C), dry and conductive room. The cauliflower can also be successfully frozen. It is enough to cut it into cubes and put it in freezer bags. In this form it is possible to store it for a year. Remember to keep the date of freezing on the bag. The cauliflower's bloom retains its freshness for up to 5 years. To give it an even better taste, you can season it and bake it before putting it in a jar. 2 cups of cleaned cauliflower blooms should be spread on baking paper, poured with a spoonful of melted butter or oil, and sprinkled with salt to taste. Then, put it in the oven and dry it at a temperature of about 100°C, stirring occasionally to prevent the blooms from sticking to the paper. Cauliflower and its blooms are undoubtedly a healthy delicacy. It is worth remembering the cauliflower blooms every day. They will work great in salads, cocktails, or as a standalone snack. Enjoy!