The health benefits of pumpkin seeds and their uses. Pumpkin seeds are nutritionally dense and Healthy Fats. Pumpkins are consumed mostly during Halloween to make Jack-O-Lanterns and pumpkin pie, and the seeds are usually thrown away.Many people do not realize that these are some of the healthiest seeds on the planet and are loaded with nutrition.
What are pumpkin seeds?
Pumpkin seeds are edible, flat, oval-shaped green seeds. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices, to create a delicious, crunchy snack.
Nutritional Value of Pumpkin Seeds:
A 28g serving (about six seeds) contains approximately:
- 128 kcal
- 7g protein
- 1.7g fiber
- 13g fat
- 190mg magnesium
- 260mg potassium
- 20mg choline
- 2.35mcg vitamin K
- 2.52mg zinc
- 2.84mg iron
Health Benefits of Pumpkin Seeds and Uses
1. Improves Sleep
Sleep Eating pumpkin seeds can help you to sleep better at night and treat insomnia naturally. They are the number one source of magnesium, a calming mineral that relaxes the muscles and nerves in the body. Magnesium helps the brain to produce melatonin, a hormone that triggers your wake/sleep cycles. The seeds are also high in tryptophan which is also converted by the brain into melatonin.
Many people use pumpkin seed powder in smoothies to treat stress as they have a calming effect on the body. The tryptophan compound mentioned earlier helps to relieve anxiety, stress, depression, PMDD, grinding teeth at night, ADHD, Tourette’s, and hyperactivity.
Pumpkin seed contains manganese, magnesium loaded with those minerals phosphorus for energy, and also phytosterols what does that mean those are plant-based chemicals that prevent enlargement of the prostate. So if you look at a lot of prostate remedies they usually a pumpkin seed. Because the pumpkin seed is really good as an anti-prostate enlargement remedy.
Many men suffer from prostate enlargement as they get older due to having too much DHT in the body. Pumpkin seeds have been scientifically shown to help shrink the prostate back down to its normal size and reduce the risk of prostate cancer. Phytochemicals that prevent too much DHT (Dihydrotestosterone) building up. Pumpkin seeds are also extremely high in zinc, a trace mineral needed for normal prostate functions such as making fluid for the reproductive system.
Many people suffer from cramping especially in the legs and calf muscles at night. This is caused by eating too many refined foods like sugars, white rice, and flour products such as bread. Refined foods deplete your magnesium levels and trigger leg cramps. Pumpkin seeds can help to boost your magnesium levels quickly and reduce spasms, cramps, and tightness in the muscles of the body.
Over 2 billion people on the planet are deficient in zinc, a trace mineral that is needed in all of the cells throughout the body. Luckily pumpkin seeds are loaded with zinc which helps your body to fight off diseases and infections. Eating these often will boost your immune system to destroy invaders like bacteria and viruses.
6. Helps in Fertility
You are a pregnant or a nursing mother then you will need to get more zinc and trace minerals into your diet. A zinc deficiency can lead to fallen arches and skeletal weaknesses in the baby, so we recommend consuming pumpkin seeds regularly to prevent this.
Pumpkin seeds contain lots of ALA. This is an essential omega 3 fatty acid which helps to lower inflammation and soreness throughout the body. ALA has been shown to reduce inflammation in the arteries for a healthier heart.
HealthPumpkin seeds are rich in nutrients that strengthen the brain and help you to have better mental clarity. ALA helps to protect brain cells against conditions like stroke, Alzheimer’sdisease, and multiple sclerosis. The many trace minerals also help the synapses to build stronger connections between neurons.
Health Fatty acids, antioxidants, magnesium, and zinc in pumpkin seeds work together to keep your heart healthy. These nutrients all have an effect on regulating blood pressure and maintaining a consistent blood flow around the body, effectively lowering the risk of cardiovascular disease.
Eating foods rich in electrolytes helps toincrease your energy levels, make you feel more alert and have better exercise performance.The phosphorus and magnesium in pumpkin seeds works together to transfer energy throughthe cells of the body.
11. Insulin Resistance
Scientific studies show that pumpkin seeds reduce insulin resistance in the body. This means that your cells can accept more nutrients, lowering the risk of type 2 diabetes, weight gain, and obesity.
Cancer tends to attack and spread in areas of inflammation in the body. Luckily healthy seeds like pumpkin, chia, flax, and sunflower seeds are highly anti-inflammatory and therefore lower the risk of cancer. Studies show that pumpkin seeds are linked to lower rates of stomach, breast, lung, prostate, and colon cancer.
Women who are going through menopause may wish to add a handful of pumpkin seeds each day into their diet. The seeds contain phytoestrogens which help to prevent hot flashes and night sweats during this time.
These plant-based estrogens help to maintain hormone balance whilst the ovaries shut down and switch to the adrenal glands.
14. Erectile Dysfunction
The nutrients in pumpkin seeds help to promote better blood flow around the body. And that can help men who suffer from erectile dysfunction. They also improve the production of sperm and seminal fluids for better health in the reproductive system.
Pumpkin seed has the complete vitamin E complex. Now in the vitamin E complex. It is not just alpha-tocopheryl its alpha-beta Delta Gamma. You have all these different complex parts of the vitamin E complex and anti-oxidants. These help to keep the skin elastic and looking vibrant as we get older. Vitamin E helps to reduce the effects of free-radicals which prevents you from aging too quickly.
16. May benefit bladder health
Studies have found that pumpkin seed oil, taken from pumpkin seeds, may have the potential to prevent or treat urinary disorders, however, further research is still required to confirm these findings.
While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. Pumpkin seeds are a good source of antioxidants, which can help to scavenge the ‘free radicals’ that can damage cells. One study, in particular, found that pumpkin seeds were associated with a significantly reduced breast cancer risk in postmenopausal women compared to no consumption, and a second study showed that they may also help protect premenopausal women, too
18.Health Benefits of Pumpkin Seeds May support weight loss
Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids.
One 6-month study in 345 adults on a low-calorie diet examined the effects of dietary composition on weight loss. It found that fiber intake promoted dietary adherence and weight loss, independently of calories or any other nutrient.
Fiber helps increase the feeling of fullness preventing overeating between meals that may otherwise lead to weight gain or prevent weight loss
The minimum fiber recommendations for adults to support overall health and weight maintenance are 19–38 grams per day.
A 1/2-cup (72-gram) serving of pumpkin seeds with their shells removed provides 5 grams of fiber, while a 1/2-cup (23-gram) serving with shells provides 1.5 grams.
Protein is also known to play a supportive role in weight loss, helping improve appetite, prevent overeating, and promote feelings of fullness.
A 1/2-cup (72-gram) serving of pumpkin seeds without their shell provides 21 grams of protein, and a 1/2-cup (23-gram) serving of seeds with their shells on provides 7 grams.
19.Health Benefits of Pumpkin Seeds adds to Digestion
Eating seeds that contain soluble fiber are excellent for digestion. Fiber helps to feed the friendly bacteria in your gut which helps you to break down foods easier. We recommend eating a handful of seeds and nuts daily to boost fiber along with healthy cruciferous vegetables. As you can see pumpkin seeds are a great natural multi-mineral supplement especially when it comes to heart and muscle health. Eating small amounts of these days is a great way to keep your energy levels stable whilst still feeling calm and relaxed.
Recopies to Get Health Benefits of Pumpkin Seeds
You can throw roasted or dehydrated pumpkin seeds into healthy salads, bake them into low carb pieces of bread or simply eat them raw. You can also blend them into healthy smoothies, add them to granola or crush them to use in meat coatings. There are endless ways to get these into the diet and rapidly improve your health.
You can purchase pumpkin seeds raw, roasted, dried, or in powdered form. Many people use the powdered form in blended smoothies to get this into the diet easily. We recommend soaking pumpkin seeds in water overnight and then drying them out in a dehydrator or the sun. This germinates the seed and makes it much easier to digest.
Can you be allergic to pumpkin seeds?
Yes, although an allergy to pumpkin seeds is rare and they are not considered to be a highly allergenic food, unlike sesame seeds. However, if you are concerned about seed allergies, always check with your GP before introducing them to your diet.
Learn more about food intolerances and allergies.
Like other nuts and seeds, pumpkin seeds are energy-dense, meaning that they contain a substantial number of calories and fat in a small serving size.
For example, 1/2 cup (72 grams) of pumpkin seeds with their shells removed contains approximately 415 calories and 35 grams of fat
If you were to eat 1/2 cup (23 grams) of pumpkin seeds with their shells intact, you would still be getting approximately 130 calories and 11 grams of fat .
When it comes down to it, just be sure that the quantity of pumpkin seeds you’re eating fits into your overall calorie goals for weight loss.
While some people may be able to fit 1/2 cup (72 grams) of shelled pumpkin seeds into their diet, others may need to restrict themselves to a smaller serving size.
To minimize added calories and sodium, choose raw, unsalted pumpkin seeds, with or without their shell, to best complement a healthy weight loss diet.