Pumpkin seeds are considered superfoods because they’re rich in minerals, vitamins, and health-boosting fatty acids that protect the heart and promote weight loss. They’re also low in calories, high in protein, and help reduces joint pain when consumed regularly. But what’s really great about pumpkin seeds? Well, let’s take a look at pumpkin seeds’ benefits to understand why they should be part of your regular diet.
Pumpkin Seed Nutrition:
As stated above, pumpkin seeds are full of beneficial nutrients that can boost your health in various ways. An ounce (28 grams) of dried, hulled pumpkin seeds can offer up to:
- 163 calories
- 4.2 grams carbohydrates
- 8.5 grams protein
- 13.9 grams fat
- 1.8 grams of dietary fiber
- Manganese: 0.9 milligrams or 43 percent of the daily requirement
- Magnesium: 151 milligrams, or 38 percent of the daily requirement
- Phosphorus: 332 milligrams, or 33 percent of the daily requirement
- Iron: 4.2 milligrams, or 23 percent of the daily requirement
- Copper: 0.4 milligrams, or 20 percent of the daily requirement
- Vitamin K: 14.5 micrograms, or 18 percent of the daily requirement
- Zinc: 2.1 milligrams, or 14 percent of the daily requirement
- Potassium: 228 milligrams, or 7 percent of the daily requirement
Pumpkin seeds are also high in antioxidants including carotenoids and a small amount of vitamin A and B6, folate, selenium, and thiamine. See Benefits Of Sunflower Seeds, Benefits Of Sesame Seeds, Healthy Seeds To Eat.
Amazing Pumpkin Seeds Benefits
1. Pumpkin seeds are a good source of antioxidants
Pumpkin seeds are a good source of antioxidants. Antioxidants help to protect the body against damage from free radicals. Free radicals are molecules that can cause cell damage and lead to various diseases. Pumpkin seeds are a good source of two important antioxidants, vitamin E and beta-carotene.
Vitamin E is a fat-soluble vitamin that helps to protect cells from damage. It is also an important antioxidant that can help to reduce the risk of some chronic diseases, such as heart disease and cancer. Beta-carotene is a pigment that gives pumpkin seeds their orange color. It is also an antioxidant that can help to boost the immune system and protect against certain diseases.
2. Pumpkin seeds help improve heart health:
Pumpkin seeds are an excellent source of magnesium, iron, copper, manganese, zinc, and phosphorus. They’re also a good source of protein and fiber. All of these nutrients are important for maintaining heart health.
Magnesium helps to keep blood pressure under control by relaxing blood vessels. This can help prevent heart attacks and strokes. Iron is needed to produce hemoglobin, which carries oxygen in the blood. Copper and zinc help to keep cholesterol levels in check, while manganese helps to prevent the hardening of the arteries.
Protein and fiber are both important for maintaining a healthy weight. When it comes to heart health, carrying excess weight puts extra strain on the heart and can lead to conditions such as coronary heart disease and high blood pressure.
They are a good source of antioxidants, which can help reduce inflammation and protect against cell damage. Additionally, pumpkin seeds contain l-arginine, an amino acid that has been shown to improve blood flow and reduce the risk of heart disease.
3. Pumpkin seeds help balance blood sugar levels
If you’re looking for a way to help balance your blood sugar levels, pumpkin seeds may be a good option. Pumpkin seeds are high in fiber and magnesium, both of which have been shown to help regulate blood sugar levels. In addition, pumpkin seeds are a good source of healthy fats and protein, which can also help stabilize blood sugar levels. So if you’re looking for a natural way to help balance your blood sugar levels, consider adding some pumpkin seeds to your diet.
In one study, people with type 2 diabetes who ate pumpkin seeds had lower fasting blood sugar levels and improved insulin sensitivity.
4. Promotes prostate health
If you’re looking for a prostate-friendly snack, pumpkin seeds are a great option. Pumpkin seeds are high in zinc and magnesium, which are both essential for prostate health. Plus, they’re packed with antioxidants and other beneficial nutrients, including vitamin E, which promotes the growth of healthy cells and prevents cell damage from free radicals. A study published in the Journal of Agricultural and Food Chemistry found that adding pumpkin seeds to a diet can help improve antioxidant status and protect against oxidative stress in rats with prostate cancer.
Pumpkin seeds are also high in omega-3 fatty acids which offer anti-inflammatory properties that can help reduce the risk of developing prostate cancer.
One study found that men who supplemented their diets with pumpkin seeds had a reduced risk of developing prostate cancer. Another study found that pumpkin seeds can help improve the function of the prostate gland.
The pumpkin seed oil has also been shown to inhibit tumor growth in vitro and in vivo.
Additionally, pumpkin seeds contain selenium, a mineral that has been shown to prevent prostate cancer in humans. A study published in the Journal of Nutrition found that rats fed diets high in selenium had a reduced rate of developing carcinoma neoplasia of the prostate.
So if you’re looking for something that can help improve your overall prostate health, pumpkin seeds are a great option.
5. Relieves urinary conditions
Urinary issues are a common problem for both men and women. Fortunately, pumpkin seeds are rich in potassium and magnesium. These minerals, along with probiotics, are said to be helpful in managing urinary tract issues from overactive bladders to bladder infections.
6. Boosts brain power
Pumpkin seeds have been shown to promote brain health by improving cognitive function and reducing the risk of cognitive decline. Pumpkin seeds are a great source of vitamin E and magnesium, both of which are essential for maintaining cognitive health. Vitamin E helps protect the brain from damage caused by free radicals, while magnesium is essential for the proper function of nerve cells and muscles.
Additionally, pumpkin seeds contain lignans, phytonutrients that have been shown to protect the brain from damage caused by toxins and inflammation.
7. They promote digestive health
Pumpkin seeds are a great source of magnesium, zinc and copper. These nutrients help keep your digestive system functioning properly and help relieve stomach aches and pain. Additionally, pumpkin seeds are high in fiber which helps to keep digestion moving along smoothly.
Pumpkin seeds are also high in antioxidants, which can help protect the cells lining your gut from damage. So, the next time you’re in the market for a healthy snack that will also promote your gut health, pumpkin seeds should definitely be at the top of your list.
8. Pumpkin seeds are high in magnesium:
Pumpkin seeds are high in magnesium, an essential mineral for many body functions. Magnesium helps maintain nerve and muscle function, keep blood pressure under control, and regulate blood sugar levels. Magnesium is also essential for energy production, so pumpkin seeds are a great way to get your daily dose.
In the United States, most people get less than the recommended amount of magnesium.
Studies have shown that people with lower magnesium levels are at a higher risk for heart problems, stroke, and even death.
Magnesium helps to relax muscles and can help to reduce the risk of blood clots. It can also help regulate blood sugar levels and improve nerve function.
While pumpkin seeds are a good source of magnesium, it is important to balance other nutrients with your magnesium intake so that you don’t exceed your daily limit.
It is also important to remember that everyone’s needs vary, so make sure to talk to your doctor about your individual needs, especially if you’re going to take a supplement. Otherwise, food sources contain a good balance of magnesium and other nutrients and are the most recommended source of most nutrients.
9. Pumpkin seeds may improve fertility
Pumpkin seeds may improve fertility, according to a study published in the Journal of Agricultural and Food Chemistry.
The study found that pumpkin seeds can help increase the production of testosterone in male mice. Testosterone is a hormone that is important for fertility and overall sexual health.
The study used test mice that were divided into two groups: one group was fed a diet containing pumpkin seeds, and the other group was not.
After six weeks, the researchers found that the test mice that had been fed pumpkin seeds had increased levels of testosterone compared to the mice that had not been given pumpkin seeds.
The researchers believe that this may be due to the presence of antioxidants and other nutrients in pumpkin seeds.
While this study is limited in scope, it provides valuable information about how pumpkin seeds may improve fertility. If you are trying to conceive, try incorporating pumpkin seeds into your diet.
In addition, pumpkin seeds are high in zinc, which helps improve the quality of sperm.
10. Pumpkin seeds may help improve sleep
Sleep deprivation is a problem for many people, and it’s been linked to higher rates of obesity, heart disease, and diabetes. One of the key causes of sleep problems is a metabolic disorder that prevents a person from feeling sleepy until late into the evening. The good news is that pumpkin seeds are a natural remedy for sleep disorders. In fact, pumpkin seeds have been traditionally used as a natural remedy for insomnia and other sleep disorders.
Pumpkin seeds contain magnesium, which is a mineral that relaxes the body and helps you to fall asleep more easily. They also contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that promotes sleep.
So, if you’re struggling to get a good night’s rest, consider adding some pumpkin seeds to your diet. You can add them to your breakfast cereal or oatmeal, snack on them during the day, or sprinkle them on top of your salad at dinner. Eating a handful before bedtime can also help you fall asleep faster and sleep more soundly through the night.
11. Pumpkin seeds are an excellent source of fiber
Pumpkin seeds are a great source of fiber. They provide you with 1 ounce of fiber per serving, which is pretty good especially if you are looking to find a healthy item to snack on. You can easily snack on them during the evening or mid-day as they keep you full and provide you with the energy you need!
Fiber is also beneficial for good health because it keeps your digestive system moving properly, maintains a healthy weight, and can help regulate blood sugar levels. Fiber can also help to lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
12. Pumpkin seeds promote healthy eyes
Pumpkin seeds are a great source of vitamins, minerals, and antioxidants. They are also high in fiber and protein. Pumpkin seeds have been shown to promote eye health by increasing antioxidant levels and reducing the risk of age-related macular degeneration (AMD).
One study showed that women who ate pumpkin seeds daily were 27% less likely to develop AMD than women who didn’t eat pumpkin seeds. The study participants who ate pumpkin seeds also had lower levels of oxidative stress, which is thought to play a role in the development of AMD.
Another study found that pumpkin seed extract was effective in reducing inflammation and improving eye function in mice with age-related macular degeneration. The study found that pumpkin seed extract prevented the accumulation of proteins in the eyes that can lead to inflammation and damage.
Pumpkin seeds are an excellent source of minerals, antioxidants, fiber, and other nutrients, which makes them a highly nutritious food choice. For anyone who’s interested in increasing the nutritional value of their diet and would like to try something new, adding pumpkin seeds to their meals might be just what they need.
These seeds can maintain a healthy heart, boost brain health, improve digestion, fight cancer, and enhance blood sugar regulation among other benefits. To reap these benefits, consider adding pumpkin seeds to your diet as part of a healthy diet.
Other Related Articles
- Benefits of Sunflower Seeds
- How To Lower Cholesterol Naturally
- Ways To Improve Vision Naturally
- How To Improve Gut Health Naturally
- Ways To Improve Insulin Sensitivity Naturally
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