How to use pumpkin seeds in everyday cooking

Pumpkin seeds are a high protein superfood, a substitute for meat."

- NANDITA IYER

"Pumpkin seeds make your hair stronger and your skin glow."

"Pumpkin seeds will fix your insomnia."

These are just a few health claims on the internet that are getting pumpkin seeds a whole new fan following. You'd think pumpkin seeds are the elixir of modern life, capable of fixing everything from hair fall to heartbreak. On social media, to make health content go viral, two strategies almost always work: either glorify one ingredient as a magical fix for all problems or vilify it beyond reason. Nuance, moderation and steady lifestyle habits rarely set the algorithm on fire. So, content creators do what they must, i.e. serve up what the audience wants to hear, or say the opposite for sport.

So what's the truth about pumpkin seeds? One tablespoon of seeds has two grams of protein at best, not nearly enough to replace a serving of meat or dal. They also contain zinc, magnesium, and healthy fats, which support hair and skin health, but that doesn't mean a sprinkle of them will reverse hair fall or glowing skin woes rooted in hormonal imbalance, stress or some other dietary deficiencies. As for insomnia, pumpkin seeds contain tryptophan, the amino acid that helps make serotonin and melatonin. But the amount in a typical serving is tiny, you'd need an impractical quantity to feel any real sleep benefit. If you're sleeping better after eating pumpkin seeds, chances are it's because of some other lifestyle changes you've made.

The Instagram-approved way to use pumpkin seeds is to top smoothie bowls and salads. But if you're not a salad-smoothie person, here are a few ideas to bring them into everyday Indian cooking.