Pumpkin seeds benefits

Isn’t it crazy that you can enjoy the seeds of a fruit or vegetable as a snack? There are many seeds that you can eat raw that have their benefits.

Just like that, pumpkin seeds have long been valued as a source of the mineral zinc. If you are lacking in a certain amount of zinc, unshelled pumpkin seeds are the best source. There is some zinc in the shell itself and there is a very thin layer directly below the shell called the endosperm envelope which is often pressed very tightly against the shell. Pumpkin seeds also provide us with vitamin E. We benefit more from the individual source of a vitamin than from the mixed form. They should be considered as antioxidants.

Soak pumpkin seeds for up to 15-20 minutes when roasting at home. If they are soaked longer, there may be changes in the fat composition of the seeds. When the seeds were roasted for more than 20 minutes, the number of undesirable changes in fat structure was determined to occur more frequently.

Despite their small size, pumpkin seeds are packed with essential nutrients. Eating a small amount can provide plenty of healthy fats, magnesium, and zinc. It includes many benefits for your body and can help you solve many problems. Polyunsaturated fatty acids (PUFAs) and antioxidants are also abundant in plant seeds.

It contains zinc which is considered a normal function of the prostate. The normal prostate has the highest levels of zinc in the body. Researchers have shown in a to study that malignant prostate tissue and prostate tissue from men with BPH contained significantly less zinc than normal prostate tissue.

Pumpkin seeds in Hindi are sometimes called ‘pepitas’ or ‘kaddu ke beej’, which in Spanish means ‘little pumpkin seed’.

Nutritional value of pumpkin seeds

28 grams of without shell pumpkin seeds contain about 151 calories, mostly from fat and protein.

The 28 grams contain:
Fiber: 1.7 grams
Carbohydrates: 5 grams
Protein: 7 grams
Fat: 13 grams
Vitamin K: 18% of RDA
Phosphorus: 33% of RDA
Manganese: 42% of RDA
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI

Pumpkin seeds have many benefits. Let’s learn a few.

Benefits of Pumpkin Seeds

Diabetes

The nutrients in pumpkin seeds may protect against type 2 diabetes. Reactive oxygen species also play a role in the development of diabetes, and antioxidants may help reduce the risk. The seeds are a good source of magnesium. 100 grams of pumpkin seeds contain more than 90 mg of magnesium. Low amounts of magnesium can reduce insulin sensitivity and affect insulin secretion.

Helps regulate blood pressure

As an excellent source of magnesium, pumpkin seeds can help regulate blood pressure as part of a healthy diet.

Helps you sleep better

Since it has such a good composition and ingredients, it is very good to help you sleep better. They are a natural source of tryptophan which is an amino acid that promotes better sleep. Consuming 1 gram of tryptophan daily can improve sleep.

Protects your cardio

They are very good for our heart health. It contains antioxidants that protect us from various heart diseases. The magnesium present in the seeds also lowers our cholesterol and triglyceride levels, which reduces the risk of heart disease.

Immunity Booster

Pumpkin seeds are good for boosting our immune system due to the presence of vitamin E and zinc.

As we know, vitamin E is an immune booster and protects against several infectious diseases. It also prevents free radicals from damaging healthy cells in our body. Zinc protects our body against inflammation, allergies and invading pathogens, which prevents certain infections and increases overall immunity.

Good for strong bones

Magnesium in the seeds promotes strong bones and is also good for bone growth and strength.

It prevents osteoporosis and also helps women during pregnancy for better baby health.

Reduces some Cancers

As the seeds are rich in magnesium and vitamin E, they can control and prevent certain types of cancers. They can prevent stomach, breast, lung, prostate and colon cancers. Some studies have also shown that it may reduce the risk of breast cancer in postmenopausal women.

Rich in fiber

Pumpkin seeds are a high source of dietary fiber. Take the seeds that have been hulled and contain 1.7 grams of fiber per ounce. They are available in most supermarkets.

High fiber diets are also associated with a reduced risk of heart disease, type 2 diabetes and obesity.

Improves the quality of the s-perm

The quality and quantity of s-perm can be reduced with low levels of zinc, which can lead to an increased risk of infertility in men. Pumpkin seeds can increase the quality of s-perm. Plus, rich in antioxidants and other nutrients that help maintain healthy testo levels and improve overall health, pumpkin seeds are another food to consider.

Improves hair growth

Pumpkin seeds contain cucurbitacin, which is a unique amino acid that helps in hair growth. They are also rich in vitamin C which is also important for hair growth.

Pumpkin seed oil can also be applied or consumed daily. Consume daily for best results. It has no side effects and can be consumed in any form.

Good for prostate health

Zinc is very useful for male fertility and to prevent problems related to the prostate. Pumpkin seeds contain DHEA (di-hydro-epi-androstenedione) which reduces the risk of prostate cancer.

It’s anti-inflammatory

The seeds have anti-inflammatory properties that help reduce arthritis pain. You can make it easily at home to treat joint pain.

Skin and eye health

They are a good source of squalene which is an antioxidant compound similar to beta-carotene. It occurs in all tissues of the body and protects our skin from UV rays and other types of radiation exposure.

What are the ways to eat pumpkin seeds?

You can roast pumpkin seeds and have them as a snack.
Smoothies are the best way to contain these seeds. Add them to your smoothies and they will give you the same benefit.
In many countries they are a popular snack and can be eaten raw, roasted, salted or unsalted.
Some people add pumpkin seeds to their sweet or savory bread and pastries while baking.
Because they contain phytic acid, they can reduce the bioavailability of certain nutrients you consume.
You can also add them to energy bars and consume them as a post or pre-workout snack. They will help you burn fat.
Add them to your yogurts, soups and cereals.
Use a combination of nuts, pumpkin seeds and dried fruit to make your own granola.
Make your pumpkin seed butter by blending whole raw pumpkin seeds in a food processor until smooth.

Can you be allergic to pumpkin seeds?

Yes, although an allergy to pumpkin seeds is rare and they are not considered a highly allergenic food like sesame foods. But before consuming, you can check whether you are allergic to pumpkin seeds or not.

Side effects of eating pumpkin seeds

Eating excess pumpkin seeds can cause stomach issues and bloating.
Pumpkin seeds contain a lot of calories and can therefore lead to weight gain.
People allergic to pumpkin seeds may also experience symptoms such as headaches and rashes and may also cause difficulty in breaking etc.
It can also make your stool bulky and cause constipation.

Some other seeds that can be eaten raw

Linseed
Chia seeds
Sun-flower seeds
Hemp seeds
Sesame seeds
Wild rice
pomegranate seeds
quinoa
Pine nuts

Take away

Pumpkin seeds have the potential to be very effective in treating many things. They can cure lots of problems like prostate, hair problems and other conditions.

Pumpkin seeds and their oils have amazing health benefits and you should add them to your diet for best results in your lifestyle.

Frequently Asked Questions

1. When is the best time to eat pumpkin seeds?

The optimal time to eat for most individuals is in the morning or as a snack between meals.
People who have trouble sleeping: Right before bedtime or after dinner.