If you are looking for something that is both tasty and healthy, then you must go for pumpkin seeds. These taste amazing and are filled with nutrients and health benefits. You will surely enjoy the nutty and sweet flavour of the Pumpkin seeds. These are good sources of a few essential nutrients required for the overall well-being of your health. Go through the blog to know some really useful benefits of Pumpkin Seeds.
What are the nutrients present in Pumpkin Seeds?
Pumpkin seeds are filled with various beneficial nutrients.
They contain nutrients such as
- Healthy Fats
- Fibers
- Proteins
- Calories
- Vitamins
- Antioxidants
If you consider a serving of 28 to 50 g per ounce, the nutrient values are as follows:
- Proteins – 5 to 15 grams
- Healthy Fats – 5 to 20 grams
- Carbohydrates – 5 to 15 grams
These are for studying purposes, not scientifically proven. Yet these are rough estimates that can be considered.
Pumpkin seeds are a good source of vitamins and minerals.
Minerals found in Pumpkin seeds are :
- zinc
- iron
- manganese
- copper
- phosphorus
- potassium, and
- calcium
Important vitamins found in Pumpkin seeds are –
- Vitamin E and Vitamin B
- Minute amounts of Vitamin K and Vitamin C are also found
Carotenoids are also found in these seeds. The high content of protein and fibre makes it a good choice for adding to your diet.
How beneficial are Pumpkin Seeds for your health?
- A good Source of Nutrients
If you consider a 50-gram serving of Pumpkin Seeds, you can get enough nutrients for various body functions. You can get nutrients like protein, fibre, minerals, and healthy fats by adding Pumpkin Seeds to your daily diet.
- Pumpkin seeds support your Heart Health
Pumpkin seeds can reduce your bad cholesterol, or LDL, and increase the good cholesterol, or HDL. Pumpkin seeds contain healthy monounsaturated and polyunsaturated fats, which are helpful for your heart health. Pumpkin seeds contain Magnesium. This mineral works like magic to lower your blood pressure level. Thus, it keeps your heart healthy and decreases the chances of getting any heart-related issues. Antioxidants found in these seeds help improve heart health. The fibres present in these seeds protect your heart by reducing cholesterol levels.
- Pumpkin seeds improve your Blood Sugar level and control capacity
The Magnesium found in Pumpkin seeds helps in regulating your sugar level. You can treat pumpkin seeds as a good source of magnesium. It controls your sugar level and reduces the risk of getting type 2 diabetes.
- Cancer protection potential is found in Pumpkin seeds
Pumpkin seeds have benefits beyond your imagination. The studies show that pumpkin seeds can reduce the risk of prostate cancer and breast cancer by preventing the growth of malignant cells. This is because of the antioxidants found in the pumpkin seeds. Although more research work is required to prove this completely, pumpkin seeds can reduce your cancer risks. The health factors that can lead to gastric cancer or breast cancer are reduced by ingesting pumpkin seeds. These seeds have carotenoids, which are beneficial in reducing the chances of getting prostate cancer.
- Boosts your Immunity
Pumpkin seeds are amazing for their immune-boosting power. The two main sources that make Pumpkin seeds good for your immune system are zinc and vitamin E.
Zinc helps in healing wounds faster and also improves the body’s ability to fight against infections. Vitamin E also improves the immune system and reduces the damage caused by free radicals to healthy cells. Antibacterial and antifungal properties of Pumpkin Seeds also help the overall well-being of the body.
- Improves your Sleep Quality
Pumpkin seeds have tryptophan. This will provide you with good sleeping hours. Magnesium found in the pumpkin seeds also relaxes your muscles and calms your nervous system, which improves sleep quality.
- Pumpkin seeds help in weight management
The fibres and proteins found in Pumpkin Seeds help in reducing your weight gain. Various recipes, like pumpkin seeds tea recipes, are trending, which have resulted in weight loss. The fibres found in the pumpkin seeds control your cravings. It keeps your stomach full and controls your appetite.
- Pumpkin seeds improve your Digestion
The fibres present in Pumpkin seeds support your gut health. They help in digestion. These seeds promote regular bowel movement and feed useful gut bacteria.
- Pumpkin supports Bone Health
Pumpkin seeds are good for your bone health. They contain Magnesium, which provides strength to your bones. It improves your bone density. The chance of getting osteoporosis or any kind of fracture in your bones is also reduced. Magnesium can also reduce inflammation in your body. Thus, by having 50 grams of Pumpkin Seeds regularly, you can improve your bone health.
- Pumpkin Seeds Enhance Fertility Chances
The zinc in pumpkin seeds increases the sperm count. Thus, the chance of fertility in males can be improved by adding Pumpkin Seeds to your diet.
Females can consume pumpkin seeds during pregnancy. These are good your the growth of the infant. Pumpkin seeds have zinc, which is beneficial for pregnant women.
Note – Always consult a health expert before consuming anything during pregnancy and breastfeeding.
- Mood and Mental Health
Magnesium and zinc in pumpkin seeds help in mood regulation and improve brain health. The tryptophan gives you a good sleep every night and calms your mind. Pumpkin seeds reduce your stress and keep you away from depression and anxiety.
- Pumpkin helps in improving your skin health
These seeds contain compounds that can increase collagen production in the body. These collagens help in repairing dead skin cells and rejuvenating. To help repair your skin, add pumpkin seeds to your balanced diet, and your overall skin quality will improve.
- Pumpkin Seeds are beneficial for prostate health
Are you dealing with Benign Prostatic Hyperplasia or BPH? Then you must consume Pumpkin seeds. BPH is found in men, which leads to an increase in the size of the prostate. The zinc found in pumpkin seeds can reduce the chance of getting cancer in the prostate. Few data also tells that by consuming pumpkin seeds, you can improve urinary function.
- Promotes healthy hair
By consuming pumpkin seeds, you can get healthy hair. The nutrients present in the seeds will strengthen your hair strands. Eat pumpkin seeds regularly and get strong, good-quality hair.
What are the possible side effects of consuming pumpkin seeds?
- Digestion-related issues: Eating too much of Pumpkin Seeds, i.e., more than 50 grams per day, can cause digestion-related issues. You may experience stomach pain, bloating, cramps, constipation, or gastric issues. These are because of high fibre intake.
- Allergic Reactions – These are rare, but chances are still there. You might get itching, swelling, throat irritation, coughing, shortness of breath, or even severe allergic responses in case your body is sensitive.
- Weight Gain – No doubt, Pumpkin seeds contain healthy fats. But it is filled with calories. If you take a larger amount of seeds regularly, then you might gain weight.
- Blood Pressure Effects – Pumpkin seeds are known to reduce blood pressure. So, if you have hypotension or are under any other medications, then consult a health expert before consuming the pumpkin seeds. Diabetic patients must consult healthcare experts.
- Foodborne illness risk – The raw pumpkin seeds might contain Salmonella or E. Coli. It can cause food poisoning. So be careful and store it under hygienic conditions to avoid such risks.
How to add Pumpkin seeds to your diet?
Pumpkin seeds, along with a balanced diet, can yield promising results. You can consume pumpkin seeds in the following ways.
- Pumpkin seed tea is a good way to start your day. It is easy to make and will give you all the benefits of pumpkin seeds.
- You can add pumpkin seeds to oatmeal or smoothies and enjoy a nutritious drink.
- Try garnishing your salads with pumpkin seeds and eating the seeds along with other vegetables.
- You may add pumpkin seeds to cakes and breads.
How Useful are Pumpkin Seeds?
By adding Pumpkin Seeds to your diet, you can simply boost your nutrient intake. It supports your overall health. Protects you from heart and bone diseases. Improves the overall body performance by strengthening your immunity.
Pumpkin seeds have a mild and nutty flavour. This makes it a perfect choice to be used in snacks. You may also use it as an ingredient in meal preparation. To get the maximum benefits of Pumpkin Seeds, you may consume them raw. But remember to store it in hygienic conditions if you are planning to consume it in raw form. You may slightly roast it or soak it for maximum nutrient absorption.
Summary
Pumpkin seeds are a hidden superfood gem. The benefits of these seeds are less well-known. By going through the blog, you must have gotten an idea about the amazing benefits offered by pumpkin seeds. You can get numerous health benefits by simply adding the seeds to your diet. Pumpkin seeds are filled with nutrients and are easy to take, and can also help in weight management if added along with a healthy diet to the daily routine.