Pumpkin squash produces tiny seeds called pumpkin seeds, or pepita in North America. These seeds have a green nut inside and a white outer husk. These seeds have a crisp, nutty flavor. Pumpkin seeds are a good source of antioxidants, vitamins, and minerals. Pumpkin seeds are good for the heart, skin and hair, managing weight and blood glucose levels, improving sleep, benefiting both men and women, enhancing fertility, and strengthening bones.
Pumpkin Seed Nutrition
Pumpkin seeds contain 160 calories per 1 OZ. The other includes;
Carbs, 5.2 grams
Fat, 12 grams
Protein, 7 gram
Fibers, 1.5 gram
Magnesium, 185 gram
Manganese, 103 mg
Sodium, 15 mg
Potassium, 115 mg
Iron, 4.14 mg
Copper, 2.3 mg
10+ Pumpkin Seeds Health Benefits
Pumpkin seeds possess the following health benefits.
1. Enhance Heart Health
Alpha-linolenic acid, antioxidants, magnesium, and zinc are all found in pumpkin seeds that are helpful for heart functioning and protection from cardiovascular disease. Pumpkin seeds’ high magnesium level aids in regulating and lowering blood pressure. That is why diets rich in magnesium are linked to a reduced risk of heart attack and stroke. High cholesterol was also improved with pumpkin seed oil.
2. Control Blood Glucose Level (Diabetes)
Healthy blood sugar levels are supported by pumpkin seeds. People with diabetes may benefit from these seeds’ hypoglycemic qualities, which can help them better control their blood sugar levels. Magnesium is abundant in pumpkin seeds. Magnesium aids in lowering blood sugar, which is advantageous for those who have diabetes mellitus.
3. Improves Sleep Quality
Pumpkin seed consumption promotes sleep. The amino acid tryptophan, which is a contributor to serotonin and melatonin, is beneficial for sleep. Pumpkin seeds contain zinc, copper, and selenium, which may also influence the quantity and quality of sleep. In addition to assisting with sleep, magnesium can also help with stress and anxiety reduction.
4. Prevent Certain Cancers
Breast and prostate cancer cell proliferation can be inhibited by pumpkin seeds. Pumpkin seed lignans may be extremely important in both identifying and treating breast cancer. Pumpkin seed carotenoids also protect against prostate cancer. Consuming foods high in phytoestrogens, such as pumpkin seeds, was linked to a considerably lower risk of breast cancer.
5. Pumpkin Seeds Benefits for Males
Due to their abundance of zinc, pumpkin seeds may enhance the quality of sperm. Pumpkin seeds are also a good source of antioxidants as well as other nutrients that help maintain healthy levels of testosterone, increase fertility, and enhance male reproductive health.
6. Help in Weight Loss
Pumpkin seeds are a good source of fiber and protein. They prolong our feeling of fullness, causing us to eat less, and ultimately result in fewer calories being ingested.
7. Strengthen the Bones
Magnesium is a mineral found in pumpkin seeds that is essential for the development of bones. Higher mineral bone density has been linked to those who consume large amounts of magnesium. This helps postmenopausal women reduce their chances of developing osteoporosis and bone fractures.
8. Pumpkin Seeds Benefits for Females
Additionally helpful for female fertility are pumpkin seeds. They support embryonic growth and aid in preventing early miscarriage. They include magnesium, zinc, and vital fatty acids to support overall hormonal balance, making them an excellent diet for menstrual cramps. It has been demonstrated that magnesium can lessen the intensity of PMS symptoms like cramping.
9. Good for Skin
Pumpkin seeds have a significant amount of skin-friendly vitamins A & E, which give them the remarkable ability to cleanse and renew the skin. Our skin is smooth and wrinkle-free thanks to pumpkin seeds. It also shields our skin from infections and keeps it clear of acne. Your skin will glow if fatty acids like oleic and linoleum acids are present. Zinc safeguards your cell membranes supports collagen maintenance and rejuvenates the skin.
10. Supports Hair Growth
Having pumpkin seeds strengthens our hair. Additionally, it makes our hair lustrous and silky. Zinc and vitamin A, which both support the health of your hair strands, are found in pumpkin seeds. The seeds also contain cucurbitin, an amino acid essential for the development of hair.
How to eat pumpkin seeds?
- To enjoy pumpkin seeds as a snack, toast them.
- Pumpkin seed butter and oil are also widely used.
- Sprinkle on salads, soups, stir-fries, stir-fried vegetables, and hummus.
- Added to yogurt and smoothies.
- Added to muffins and cakes.
- Pumpkin seeds can also be ground to make a fine powder.
- Make pesto, sauces, smoothies, energy balls, or baked items with pumpkin seed butter.
Pumpkin Seeds Side Effects
- Constipation, bloating, flatulence, and stomach pain can all result from eating too many pumpkin seeds.
- Consuming too many pumpkin seeds might cause weight gain because they are high in calories.
As part of a balanced diet, consuming a quarter cup (30 g) of pumpkin seeds daily is advised.
There are numerous advantages of pumpkin seeds for women in terms of increased bone density. Additionally, it lowers women’s risk of developing osteoporosis.
A great source of fibre, a type of carbohydrate that promotes digestive health and reduces constipation, is found in raw pumpkin seeds.
Having a snack of pumpkin seeds before bed may improve your quality of sleep.