Perhaps one of the most useful features of pumpkin seeds is how easy they are to include in daily life. Whether raw, lightly roasted, sprinkled into yoghurt, oats, salads, or blended into smoothies, they blend in effortlessly. However, because they are calorie- and fat-dense, moderation is key. Overconsumption of pumpkin seeds can lead to digestive discomfort or excess calories, so treating them as a “nutritious habit” rather than a bulk snack is wise.
Portion size: Aim for about one ounce (roughly ¼ cup, or a small handful). Many nutrition experts emphasise moderation to avoid excess calories and potential digestive issues.
Choose wisely: Opt for unsalted or lightly salted seeds to limit sodium intake. Shelled (“pepitas”) varieties may be easier to digest.
Incorporate creatively: Sprinkle them over breakfast oats or yogurt, add to smoothie bowls, toss into salads and roasted vegetables, or use in baking. They add crunch and nutrient-density.
Storage: Because seeds contain healthy fats that can oxidise, store them in a cool, dark place or refrigerate small batches once opened.
Mind digestion: If you’re new to high-seed intake, start gradually. The fibre in them is helpful, but too much too soon may cause bloating or discomfort.
Disclaimer: The information provided in this article is for general informational purposes only and does not constitute medical, legal, or professional advice. It should not be used as a substitute for consultation with a qualified healthcare provider. Individual results may vary, and before making any changes to your diet, exercise, medications, or health care regimen, you should always seek guidance from a licensed medical professional. The publisher assumes no liability for any inaccuracies, errors, or omissions in the content, or for any actions taken based on it.
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