HEALTH

In some communities, pumpkin seeds are discarded as waste. But did you know that pumpkin seeds are a source of many nutrients?

Joyce Nankumbi, a nutritionist at Makerere University says, the fibre in the husks, when eaten, help the transit time to be shorter in intestines than ordinary food.

This assists the food not to stay for long in the intestines and absorb unnecessary substances.

A nutritionist at Mulago Hospital, Sharon Naluwende, says that pumpkin seeds are a nutritious snack, some of the fat in pumpkin seeds is a natural vegetable oil that contains phytosterols, a class of plant-based fats with potential health benefits.

"Pumpkin seed oil is traditionally recommended to improve prostate health and relieve prostatic enlargement.

The oil might also have cardiovascular benefits, like reducing blood pressure." Naluwende explains.

How important is fibre?

Haspha Nassolo, a nursing officer at Joint Clinic Research Centre says fibre consumption is one natural way of controlling body weight.

When one feeds on a fibre-based diet it creates a feeling of fullness in a way that one takes long to feel the sensation of hunger and as such eats less, controlling one's weight.

Fibre absorbs water, thus increasing the faecal weight.

According to Naluwende, fibre decreases transit time in the intestines thus exposing them less to the toxins that may be taken with food.

This controls intestinal cancer because the intestines are not intoxicated.

Fibre reduces the level of cholesterol absorption into the blood stream.

Excess fibre may result into diarhoea that may be uncomfortable for an individual.

Besides, there may be some abdominal discomfort resulting from increased gas production. These gases originate from fibre digestion by the normal flora.

Naluwende says, as a result of the very loose stool, there may be loss of essential body mineral salts.

These seeds are also rich in zinc. For one to maximise the amount of zinc that is in the seeds, it is advisable to buy them or preserve them with their husks.

There is a thin layer directly beneath the shell called the endosperm envelope and it is often pressed up tightly against the shell. Zinc is especially concentrated in this endosperm envelope.

It is a delicate matter to separate the endosperm envelope from the husks, eating the entire pumpkin seed-husk and all-will ensure that all of the zinc-containing portions of the seed will be consumed.

Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces and a shelled roasted pumpkin seed (which is usually called pumpkin seed kernels) contains about 2-3 milligrams or less.

Although the difference is that the unshelled seeds give one, more zinc.

Although pumpkin seeds are not a high source of vitamin E, it has a form of vitamin E called alphatocomonoenol and gammatocomonoenol.

The two forms of vitamin have health properties—such as antioxidant, a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms.

Conclusively, pumpkin seed vitamin E may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.

When preparing pumpkin seed, it is recommended that a roasting time should not exceed 15-20 minutes.

This recommendation emanates from research, which shows that 20 minutes is the threshold time for unwanted changes in pumpkin seed fats. Less amount of roasting is required when seeds are first dried.

 In Uganda, the climatic conditions make it much easier for one to eat the seeds in their nutritious state.

Other nutritional benefits

Pumpkin seeds have a variety of antioxidants that makes them unique in their antioxidant support, through vitamin E.

Pumpkin seeds also contain conventional mineral antioxidants like zinc and manganese.

Mineral support

Elizabeth Njuguno, a nutritionist at Back to Eden to Health Services, says: "Plants that have a close relationship to the soil are often special sources of mineral nutrients, and pumpkin (and their seeds) are no exception".

The food rating process found pumpkin seeds to be a very good source of minerals; phosphorus, magnesium, manganese and copper and a good source of zinc and iron.

Diabetes

Preliminary studies on animals have proved that ground pumpkin seeds, oils and extracts improve insulin regulation for diabetic animals.

Pumpkin seeds can prevent undesirable results of diabetes on kidney functions, as well as lowering stress.

Anti-microbial benefits

There is great appreciation of the pumpkin seeds, pumpkin seed extracts and pumpkin seed oil for having antimicrobial benefits, including their anti-fungal and anti-viral properties.

Investigations by scientists show that the unique proteins in pumpkin seeds as the source of many antimicrobial benefits, especially anti-viral- properties.

Anti-oxidant nutrients

Since it is known that oxidative stress plays a role in the development of some cancers, pumpkin seeds are unique in their composition of antioxidant nutrients.

It is not surprising to find some preliminary evidence of decreased cancer risk associated with pumpkin seed intake.

However, the antioxidant content of pumpkin seeds has not been the focus of preliminary research in this cancer area. Instead, the research has focused on lignans.

Pumpkins are common in Uganda's markets.

Pumpkins are common in Ugandan markets. (Photo by Umar Nsubuga).

 
Possible benefits for benign prostatic hyperplasia (BPH) Pumpkin seed extracts and oils have long been used in treatment of benign prostatic hyperplasia (BPH).

BPH is a health problem involving non-cancer enlargement of the prostate gland, and it commonly affects middle-aged and older men in mainly in the West.

Studies have linked different nutrients in pumpkin seeds to be advantageous on BPH, including their phytosterols, lignans and zinc.

Regrettably, research on BPH has specifically focused on extracts or oils rather than pumpkin seeds themselves.

Therefore, it is just not easy to say whether regular intake of pumpkin seeds in food form has a valuable effect on BPH.

Similarly, it is difficult to conclude whether intake of pumpkin seeds in food form can lower a man's risk of BPH.

It is a subject which is still under research before evidence is concretised.

Pumpkin seeds have proved to be a preventive measure to some of the ailments mentioned above.

Therefore, in Uganda, where pumpkins are available two to three times in a year, our nation can live a healthy life if it chooses to.

Facts about pumpkins

Pumpkins are nutritious, and like mangoes, they contain fibre and various vitamins especially; A, B and E.

According to Sharon Naluwende, a nutritionist from Mulago Hospital, pumpkins have sucrose, a carbohydrate responsible for energy provision.

"Seeds of pumpkins contain an essential oil that is important in maintaining good blood circulation which helps to prevent heart attacks, a stroke and clotting in blood vessels", she says.

Haspha Nassolo, a nursing officer at Joint Clinic Research Centre, says a pumpkin has essential mineral salts including iron, zinc and manganese, that are good for the general body functions like transporting oxygen.

"If your goal is a healthy, nutritious diet, add pumpkin to meals regularly. Regular consumption of pumpkins helps prevent fluid retention, ideal for treatment of obesity and constitute a suitable way to prevent the formation of kidney stones," she explains.

The pumpkin is also rich in folic acid. This vitamin, besides boosting the health of the nervous system, helps to protect the heart by neutralising the elevated levels of homocysteine in the body that may be responsible for the heart attacks.


Also related to  this story

Why fibre should be a must on your daily menu

The 10 best foods to eat in the morning

Foods that will make a man tick