Pumpkin seeds are small but packed with valuable nutrients. They provide lots of healthy fats, magnesium, and zinc in small servings. As a result, they have several health benefits, including better heart health, better prostate health, and protection against certain cancers.
14 Health Benefits Of Pumpkin Seeds
1. Filled With Valuable Nutrients
28 grams of shell-free pumpkin seeds have 160 calories, which are mainly from protein and fat. They also contain some antioxidants and small amounts of potassium, riboflavin, and folate. Additionally, the other nutrients include:
- Carbs – 3 g
- Protein – 8.6 g
- Fat – 14 g
- Fiber – 1.7 g
2. High In Antioxidants
Pumpkin seeds are rich in antioxidants such as flavonoids and phenolic acids. They contain small amounts of vitamin E and carotenoids.
Antioxidants can reduce inflammation and protect cells from harmful free radicals. For this reason, many diseases can be prevented by eating foods rich in antioxidants.
3. Protects From Cancers
Some research suggests that pumpkin seeds contain plant compounds that may help prevent cancer growth.
Indeed, a 2012 observational study found that the consumption of pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women. Other studies suggest that lignans in pumpkin seeds may play a significant role in preventing and treating breast cancer.
4. Helps In The Management Of Diabetes
Pumpkin seeds are rich in magnesium. Magnesium is beneficial for people with diabetes as it helps lower blood sugar levels.
5. Boosts Immunity
Pumpkin seeds are good for the immune system due to the presence of zinc and vitamin E.
Vitamin E enhances the immune response and protects against certain infectious diseases. It is also a powerful antioxidant and prevents free radical damage to healthy cells in our body.
Zinc protects the body from inflammation, allergies, and the penetration of pathogenic microorganisms, preventing infections and increasing overall immunity.
6. Improves Quality Of Sleep
The amino acid tryptophan found in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin. Serotonin and melatonin promote sleep.
7. Good For Weight Loss
Pumpkin seeds are rich in protein and fiber. It makes you feel full for longer and reduces your food intake, which in turn reduces your calorie intake, which helps in weight loss.
8. Good For Strong Bones
Pumpkin seeds are rich in magnesium. Magnesium is useful for bone growth and strengthening. People who have an adequate amount of magnesium in their diet tend to have higher bone density. This helps avoid risks such as fractures and osteoporosis. Low magnesium levels have also been linked to increased inflammation. Another side effect of magnesium deficiency is a decrease in blood calcium levels.
9. May Improve Heart Health
The seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats that help keep your heart healthy.
Human and animal studies have also shown that pumpkin seed oil can lower blood pressure and cholesterol levels, two important risk factors for cardiovascular disease.
10. High In Fiber
Pumpkin seeds are an excellent source of dietary fiber. In fact, peeled seeds contain 1.7 grams of fiber per 1-ounce (28-gram) serving. A diet high in fiber promotes good digestion.
Diets high in fiber are also associated with a reduced risk of heart ailments, obesity, and type 2 diabetes.
11. Benefits Bladder Health
Studies show that pumpkin seed oil can prevent or treat urinary disorders. These seeds may help you relieve the symptoms of Benign Prostatic Hyperplasia (BPH).
Pumpkin seeds are highly nutritious and contain powerful antioxidants. Eating them can solve nutritional problems and protect you from various health problems. They make our meals healthy while adding their own unique flavor and crunch.
12. Improves Mood And Reduces Stress
Pumpkin seeds are an amazing source of magnesium, which helps promote relaxation and deep restorative sleep by maintaining healthy levels of a neurotransmitter that calms the body and mind called GABA. They contain tryptophan, an amino acid that helps with sleep. Magnesium also helps boost serotonin levels, which directly affect how we feel, so increasing serotonin levels can help people feel more relaxed and satisfied.
13. Helps Flush Parasites
Pumpkin seeds have a compound called cucurbitacin that helps fight tapeworms and roundworms. Consuming raw pumpkin seeds can help flush the parasites out.
14. Repairs Skin And Promotes Hair Growth
Pumpkin seeds are great if you want to step up your skincare routine. Being rich in powerful antioxidants such as carotenoids, they have anti-aging effects and protect the skin barrier from free radicals. They also contain zinc, which promotes collagen turnover and gives youthful skin. Being a great source of omega-3 fatty acids and protein, the seeds are also rich in zinc, resulting in strong, nourished, and bouncy hair.
Pumpkin seeds have a high-fat content, so consuming them makes one prone to rancidity. They are popular edible seeds that people can add to salads, cereals, and nut mixes. They contain many nutrients that are beneficial to your health.
