Are Pumpkin Seeds Healthier Than Chia Seeds? Nutritionists Weigh In

Highlights

• Both pumpkin and chia seeds are nutrient-rich superfoods that support heart, bone and digestive health in different ways.

• Pumpkin seeds offer more protein, zinc and heart-healthy fats, while chia seeds are superior in fiber, calcium and omega-3 content.

• Both seeds are very versatile; Pumpkin seeds add crunch to dishes or create a rich butter, while chia seeds thicken smoothies, puddings and jams.

They may be small, but when it comes down to it enrich your daily dietThe seeds are not droopy. Our two favorite things are pumpkin seeds And chia seedsThey are tiny titans that support the body in various ways. We asked nutrition experts to explain the benefits of each and the best ways to enjoy their superpowers.

Meet Our Expert

• Melissa Mroz-PlanellsDCN, RDN and Spokesperson of the Academy of Nutrition and Dietetics

• Arzu NielsenRD, host All Kinds podcast and author of cookbooks Plant Magic: A Celebration of Plant-Based Cooking for Everyone

Relating to: 6 Nuts and Seeds That Have More Protein Than Eggs

Pumpkin Seeds and Chia Seeds: Which is Healthier?

The answer depends on what you’re looking for from your seeds and how you plan to use them. “They are both nutrient-dense and complement each other well. They can easily adapt to an environment. plant-based diet,” says Melissa Mroz-Planells, DCN, RDN, and spokesperson for the Academy of Nutrition and Dietetics.

“Unless someone has specific health goals where we adjust their nutritional intake accordingly, I generally recommend cycling through a variety of methods. hazelnutseeds and legumes so you get as many different nutrients as possible,” says Desiree Nielsen, RD All Kinds Podcast and cookbook author.

To increase your strength fiber intakechia seeds stand out. says Mroz-Planells. If you’re taking More calcium for bone health Nielsen primarily recommends eating more chia seeds. “If you want more protein and healthy fats, pumpkin seeds may be more suitable for satiety,” says Mroz-Planells.

Benefits of Pumpkin Seeds

A superfood, pumpkin seeds are available in the shell, shelled (known as pepitas), or picked directly from fresh pumpkins and offer many health benefits.

Heart-Healthy Fats

Pumpkin seeds contain monounsaturated fats as well as plant-based unsaturated fatty acids such as omega-3, alpha-linolenic acid (ALA), and omega-6 fatty acids. Healthy fats help lower LDL (bad cholesterol), raise HDL (good cholesterol) and regulate blood pressure.

Protein and Minerals

Chia and pumpkin seeds are considered complete proteins and contain all nine essential amino acids, but pumpkin seeds are higher in protein and zinc. “Both are excellent sources of magnesium, phosphorus and iron, which support energy metabolism and muscle function,” says Mroz-Planells. “Magnesium is important for nervous system function, including muscle relaxation, so it’s a heart-healthy mineral,” explains Nielsen, adding that zinc is critical for immune function and skin health.

Nielsen pumpkin seeds energizing food Due to its rich mineral content such as iron, manganese and selenium. Pumpkin seeds provide sustained energy and double as a stress reliever. This plant food is a source of amino acids tryptophan; It combines with magnesium, zinc, copper and selenium to enhance a good night’s sleep.

Anti-Inflammatory Properties

Contains pumpkin seeds antioxidants like vitamin E and flavonoids that complement omega-3s reduce inflammation in the body. Shelled pumpkin seeds have an edge in terms of fiber, containing about 5.2 grams of fiber per ounce compared to pepitas, which contain 1.8 grams of fiber, further boosting the anti-inflammatory effects.

tips

“Keep portions in check, as both are high in calories,” says Mroz-Planells. A one-ounce serving of pumpkin seeds has about 125 calories; A one-ounce serving of chia seeds has approximately 138 calories.

How to Enjoy Pumpkin Seeds?

Nielsen explains that the unique textures and flavors of pumpkin and chia seeds naturally lend themselves to different uses.

• Try grinding the seeds into small nutritious “sprinkles” on your morning cereal, she suggests.

• Add them to granola bars and muffins, or scatter over soups, salads, yogurt, oatmeal. cereal bowlshummus and guacamole. “If you’re looking for a delicious dip to enhance your meals, pumpkin seed salsa macha is a staple,” says Nielsen.

• Toss with roasted or lightly fried pumpkin tamari or hot sauce for a crunchy snack.

• Pumpkin seeds make a rich, nutritious butter. “Throw them in a food processor (you can brown them first for extra flavor and to speed up blending) and let them go until a butter forms,” ​​says Nielsen.

Benefits of Chia Seeds

Like pumpkin seeds, chia seeds offer a concentrated source of essential nutrients in a small package, says Mroz-Planells. they can can expand up to 12 times their size in liquid.

Protein and Minerals

Chia seeds are loaded with essential minerals like phosphorus, selenium and manganese, which are key to metabolism. antioxidant Support. Their calcium Nielsen notes that magnesium content helps support bone and nervous system health, while zinc and iron are important for maintaining energy and immunity.

Gut Health

“Chia seeds offer both soluble (that’s why they gel) and insoluble fiber to aid recovery intestinal health” says Nielsen.

Healthy Fats

This superfood is also a unique source of nutrients. Omega-3 fatty acids. “Just one tablespoon contains all the omega-3 ALA you need in a day!” Nielsen says. There’s a caveat, though, she says: “Most of the nutrients in chia seeds are found in the inner core, so if you want to get more nutrients from your chia seeds, be sure to consume them ground.”

How to Enjoy Chia Seeds?

A natural thickening agent, Chia seeds magically transform everything from yogurt to oats.

• Chia seeds can be change eggs in baked goods. “I mix one tablespoon of ground chia with two tablespoons of warm water and let it sit before using,” says Nielsen.

• Chia seeds are excellent for a creamy texture and fiber boost, says Mroz-Planells. For smoothies, Nielsen recommends adding an extra 1/4 cup of liquid to counter the thickening effect.

• One or two tablespoons of seeds per serving boosts the omega-3s and minerals in them. overnight oatshe adds.

• Layer chia pudding with fresh fruit and nuts.

• Chia seeds can make a quick, fresh fruit jam for breakfast.

Read the original article martha stewart