Health benefits of Pumpkin seeds will be discussed here, but have you ever tossed aside the oval seeds at the center of a pumpkin, treating them like any other fruit waste? If so, you might be overlooking a wealth of nutritional benefits of eating pumpkin seeds that could significantly enhance your well-being.
These pumpkin seeds are packed with nutrients and have medically backed health benefits. From diabetes prevention and lower risk of prostate and breast cancer to blood pressure regulation, proper bladder health, and better sleep, the benefits of eating pumpkin seeds are truly endless.
Easy Ways to Enjoy Pumpkin Seeds in Your Meals
For those worried about its taste, roasted pumpkin seeds are tastier and nuttier in taste.
There are numerous ways in which you can incorporate pumpkin seeds into your diet. For example, you can add them to your cookie mix, sprinkle some pumpkin seeds or add their powder in your hot soup, add a few tablespoons to your daily smoothie, salads, and so on.
The list of benefits of eating pumpkin seeds is endless but let us first dive into the amount of nutrients it contains.
Nutrients Present in Pumpkin Seeds
1 oz or 28 g of pumpkin seeds has around 160 calories. Besides this, it contains the following nutrients that are beneficial in treating a number of issues:
Magnesium- 156 mg
Fat- 13.9 g
Zinc- 2.2 mg
Iron- 2.3 mg
Carbohydrates- 4.2 g
Fibre- 1.8 g
Protein- 8.5 g
Calcium- 15 mg
Selenium- 2.7 mcg
Manganese- 1.3 mg
Health Benefits of Pumpkin Seeds
Say No to Diabetes
Pumpkin Seeds contain magnesium, an important macronutrient for diabetic people. Magnesium helps to reduce blood sugar levels. Research has shown that if your diet contains 100 milligrams of Magnesium, you are reducing the chance of getting Diabetes by 15%!. Same as coffee helps to control diabetes.
Stronger Bones
Elevate your bone strength and boost immunity by incorporating pumpkin seeds into your diet. As we age, we are more prone to bone damage that takes a longer time to repair. However, regular consumption of pumpkin seeds has been found to help with these issues.
Pumpkin seeds contain a high amount of zinc and phosphorous- two essential elements for bone development and repair.
Loaded with magnesium, these seeds actively help to increase bone density in people especially those who are middle-aged or older. Benefits for bone health are just like the Benefits of Chia Seeds
Pumpkin seeds also help to prevent diseases such as osteoporosis and osteoarthritis.
Prevents Cancer
In today’s world, cancer is a widespread concern that often evokes feelings of fear and despair. Yet, adhering to the age-old adage ‘Prevention is better than cure,’ incorporating pumpkin seeds into your diet has shown promise in guarding against cancer. This includes breast, prostate, colon, and lung cancer.
A German study has also proved that women who are going through menopause and consume Pumpkin seeds have lower chances of getting breast cancer.
Stimulates Sperm Production
Next on the list of benefits of eating pumpkin seeds is male fertility. Many medical studies have shown that pumpkin seeds help to improve male fertility and increase sperm production.
These seeds contain Zinc, an essential nutrient that helps in sperm production. Moreover, it also plays a crucial role in the male reproductive system as it is a necessary element to maintain the testosterone levels.
Magnesium, another major component of Pumpkin seeds, is required for the synthesis of RNA and DNA, important for sperm production.
Lastly, the Omega-3 fatty acids present in these seeds enhance sperm count, movement, and function.
Quality Sleep
Are you an insomniac or have trouble sleeping due to stress or other issues? If so, you can say goodbye to sleep troubles and unlock the secret to quality sleep as it is one of the benefits of eating pumpkin seeds.
They contain tryptophan, an amino acid, that helps to induce sleep. The ideal time to consume Pumpkin seeds in this case is around 45 minutes before your bedtime.
Besides tryptophan, Pumpkin seeds also contain Copper, Zinc, and Selenium which help to improve the quality as well as the duration of your sleep.
Magnesium present in these seeds also helps with stress and anxiety, one of the leading causes of sleep deprivation and insomnia in people today. For good sleep, read our in depth article here.
Helps Loose Weight
If you are looking to munch on some tasty snack without the fear of binge eating or weight gain, pumpkin seeds are the way to go.
The Magnesium, Iron, Protein, and Vitamin B present in pumpkin seeds contain an optimal amount of essential fatty acids. These help to maintain healthy blood vessels and cut down on unhealthy cholesterol.
Moreover, pumpkin seeds are also rich in fiber. So how exactly does this fiber help in maintaining your weight? The fiber present in pumpkin seeds is a carbohydrate that the human body cannot digest easily and takes a considerable amount of time. This makes you feel full which in turn prevents the constant urge to eat. Other than Pumpkin Seeds, coffee also helps to loose weight.
Pregnancy SuperFood
Pumpkin seeds are packed with Omega-3 fatty acids and unsaturated fats. These are essential for the development of the brain of a fetus. Thus, pumpkin seeds and a healthy baby go hand in hand.
Moreover, some medical studies have also concluded that pumpkin seeds have antidepressant properties. This is important for pregnant women as pregnancy is almost always accompanied by mood swings and pumpkin seeds help to alleviate them.
Better Digestion & Gut Health
Are you someone who is suffering from constipation, or irregular bowel movements? If so, pumpkin seeds are your one-stop solution. These fiber-rich pumpkin seeds help to improve constipation, improve bowel movements, and treat diarrhea as well.
The magnesium present in these seeds helps to treat constipation and improve gut health. In fact, a recent study conducted in 2021 and published in the journal ‘Food Science & Nutrition’ has found that people whose diet included a substantial amount of magnesium had lower chances of experiencing chronic constipation, a condition that is increasingly becoming prevalent in older people.
Even one ounce of pumpkin seeds contains enough magnesium (around 37%) that your body requires in a day. Thus, make sure to incorporate pumpkin seeds into your daily diet to ensure good gut health.
Side Effects of Pumpkin Seeds
Although the list of health benefits of eating pumpkin seeds is endless, too much of anything has harmful side effects.
Weight Gain
Overconsumption of pumpkin seeds might lead to weight gain. This is because 100 grams of pumpkin seeds contain around 446 kCal calories and 19g of fats.
Stomach Pain
Fatty acids are present in large amounts in pumpkin seeds. Thus, eating too much pumpkin seeds may cause stomach cramps.
Gas & Bloating
Pumpkin seeds are a rich source of fiber. However, too much of it might lead to bloating and gas.
Pumpkin seeds have a lot of advantages. However, you should only consume them in limited amounts in order to avoid the side effects.
FAQs
What are the health benefits of eating pumpkin seeds?
There are a lot of benefits to eating pumpkin seeds. This includes diabetes management, stronger bones, cancer prevention, quality sleep, weight management, better digestion, and male and female fertility enhancement.
Do pumpkin seeds affect fertility?
Pumpkin seeds help to boost both male and female fertility. It stimulates sperm production in men and is important for the proper development of the fetus inside women.
Are pumpkin seeds effective for insomniacs?
Yes, pumpkin seeds contain an amino acid called tryptophan that helps to induce sleep.
How can pumpkin seeds be incorporated into the diet?
You can incorporate pumpkin seeds into your diet in numerous ways- cookie mix, soup, smoothie, salads, and so on.
Does the overconsumption of pumpkin seeds have any harmful effects on the body?
Yes, too much consumption of pumpkin seeds might lead to weight gain, stomach issues, gas and bloating, etcetera.
Conclusion: Pumpkin Seeds The Nutrient Powerhouse
Incorporating pumpkin seeds into your diet isn’t just a tasty addition but a powerful boost to your overall well-being. From diabetes prevention to cancer protection, improved sleep, and enhanced fertility, there are a myriad of health benefits of eating pumpkin seeds.
Packed with magnesium, zinc, and Omega-3 fatty acids, pumpkin seeds promote weight management and stronger bones and even contribute to a healthier pregnancy. So, why discard those pumpkin seeds when they can be the secret ingredient to a healthier and more vibrant life?
Embrace the countless advantages hidden within these tiny seeds and discover the true benefits of eating pumpkin seeds for a happier and healthier you!
by Suhasini