As the days start getting shorter, the temperatures more moderate and the nights cooler, many people begin to change the way they eat. After the fruits of summer, we can prepare ourselves for the delights of autumn.

Top of the list is pumpkin, which can be used in many different ways – in both sweet and savoury dishes. But there is a particularly valuable part of the pumpkin that often ends up carelessly in the trash: the pumpkin seeds. They are packed full of valuable ingredients such as linoleic acid, potassium, phosphorus, magnesium, calcium, iron, copper, manganese, selenium, zinc and vitamins A, B1, B2, B6, C, D and E.

From the field to the plate

A few steps are required to extract the seeds from the pumpkin. First, the pumpkins are pushed together in rows in the field and are then harvested with the help of a combine harvester. The pumpkins are skewered by a toothed cylindrical drum (sometimes referred to as a “hedgehog”) and transported to a shredding drum. From there, the seeds go into a sieve drum, where they are sieved out and collected in a container. The pulp falls onto the field and is used as fertiliser. Once back from the field, the pumpkin seeds are cleaned in a pumpkin seed washing machine to remove the remaining pulp. Finally, the seeds pass through a drying system before being stripped of their silver skin and sorted. The pumpkin seeds are then ready for further processing e.g. to produce pumpkin seed oil.

Small seeds with great health

From a nutritional point of view, it is worth paying more attention to the green seeds, because they have quite a few positive effects on general health and well-being:

• Falling asleep: Pumpkin seeds can help you fall asleep. They contain amino acids (tryptophan), from which the body produces serotonin, a precursor to the sleep hormone melatonin.
• Bladder and prostate problems: The phytosterols contained in pumpkin seeds are secondary plant substances that are said to help men with an enlarged prostate by counteracting the symptoms of increased urination and frequent bladder infections.
• Hunger: Pumpkin seeds keep you fuller for longer. Their high-quality fats and high protein content improve the nutrient content of many dishes and foods to ensure satisfying satiety.
• Cholesterol: The high content of unsaturated fatty acids (especially linoleic acid) in pumpkin seeds can have a positive effect on blood lipids and help to lower cholesterol levels in the long term.
• Vitamins and minerals: Thanks to their high content of vitamins and minerals, pumpkin seeds ensure better cell health and strengthen the immune system and nerves. Among other things, they have an anti-inflammatory effect and support the immune and nervous systems.

In the kitchen

These green superstars are real all-rounders in the kitchen, and can be used universally. They are not only suitable for sprinkling on salads, soups and other savoury dishes, but are also excellent as a baking ingredient or spread. They are also a delicious and healthy snack. Because of its valuable ingredients, the high-quality oil extracted from pumpkin seeds is also known as dark green gold. Pumpkin seeds, especially as an ingredient in bread and baked goods, enhance a wide range of dishes, not only in terms of health but also in terms of taste. The slightly higher fat and protein content in the bread makes it richer, more filling and keeps blood sugar levels constant. This, in turn, prevents food cravings.

Conclusion: Pumpkin seeds bring autumn to the plate, are versatile and add health benefits to many foods and dishes.