Pumpkin seeds may be small, but they are packed with valuable nutrients. In addition, you can easily incorporate them into your diet.
Here we leave you the main health benefits of pumpkin seeds, which are backed by science.
Related news
1. Pumpkin seeds are full of valuable nutrients
You can also buy pumpkin seeds, which we also know as «pepitas or pepas», in natural or organic food stores. In that case, they come packaged, without the outer white shell and ready to eat. But if you save the slice you bought for the beans or the casserole, you can put them in the toaster or in a pan to make it easier to remove the outer covering. These shelled seeds are green, flat, and oval and look like this:
pixabay
One ounce (28 grams) of shelled pumpkin seeds has about 151 caloriesmainly from fats and proteins .
Additionally, a 28-gram serving contains:
- Fiber: 1.7 grams
- carbohydrates: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6)
- vitamin k: 18% of the IDR
- Match: 33% of the IDR
- Manganese: 42% of the IDR
- Magnesium: 37% of the IDR
- Iron: 23% of the IDR
- Zinc: 14% of the IDR
- Copper: 19% of the IDR
They also contain a large amount of antioxidants and a good amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folic acid.
Pumpkin seeds (another name for squash) and seed oil also contain many other nutrients and plant compounds that have been shown to provide health benefits.
Image by Iampenmaken from Pixabay
Pumpkin seeds are high in antioxidants
Pumpkin seeds contain antioxidants as carotenoids and Vitamin E.
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. This is why consuming foods rich in antioxidants can help protect against many diseases.
It is believed that high levels of antioxidants in pumpkin seeds are partly responsible for its positive effects on health.
In a studypumpkin seed oil reduced inflammation in rats with arthritis without side effects, while animals given an anti-inflammatory drug experienced adverse effects.
Pxfuel
Pumpkin seeds are linked to a reduced risk of certain types of cancer
Diets rich in pumpkin seeds they have associated with a reduced risk of cancer of the stomach, breast, lung, prostate and colon.
A large observational study found that eating them was associated with a reduced risk of breast cancer in women postmenopausal.
Other studies suggest that the lignans in pumpkin seeds may play a key role in preventing and breast cancer treatment.
Other test-tube studies found that a supplement containing pumpkin seeds has the potential to slow the growth of prostate cancer cells.
Image by april197707180 on Pixabay.
Improve prostate and bladder health
Pumpkin seeds can help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland becomes enlarged and causes problems with urination.
Several human studies found that eating these seeds reduced symptoms associated with BPH.
In a study that lasted one year, and where more than 1,400 men with BPH were analyzed, the consumption of pumpkin seeds reduced symptoms and considerably improved quality of life.
Additional research suggests that taking pumpkin seeds or their products as supplements may help treat the symptoms of overactive bladder.
A study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function.
Image by Engin Akyurt from Pixabay
Pumpkin seeds are very rich in magnesium
Pumpkin seeds are one of the best natural sources of magnesiuma mineral often lacking in the diet of many Western populations.
magnesium is necessary for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:
- control blood pressure.
- Reduce the risk of heart disease.
- train and maintain healthy bones.
- Regulate the sugar levels in blood
Pxfuel
Eating pumpkin seeds can improve heart health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and fatty acids, all of which can help maintain your healthy heart.
Animal studies have also shown that pumpkin seed oil can reduce high blood pressure and the high cholesterol levelstwo major risk factors for heart disease.
A study A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements lowered diastolic blood pressure (the bottom number in a reading) by 7% and increased «good» HDL cholesterol levels by 16%.
Other studies suggest that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health.
Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the arteries.
Pexels/João-Jesus
Can lower blood sugar levels
Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar.
This is especially important for people with diabetes, who may have difficulty controlling their blood sugar levels.
Several studies have found that supplementation with pumpkin juice or seed powder lowered blood sugar levels in people with type 2 diabetes.
The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
A study An observational study of more than 127,000 people found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.
More research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.
Image by Th G from Pixabay
May help improve sleep
If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They are a natural source of tryptophanan amino acid that can help promote sleep.
It is believed that consuming about 1 gram of tryptophan per day improves sleep.
However, you would need to eat about 7 ounces (200 grams) of pumpkin seeds to get the necessary amount of tryptophan.
The zinc in these seeds can also help convert tryptophan into serotonin, which is then converted into melatonin, the hormone that regulates the sleep cycle.
Also, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep.
Some small studies have found that taking a magnesium supplement improves sleep quality and total sleep time in people with low magnesium levels.