10 Health Benefits of Pumpkin Seeds
Pumpkin seeds are highly nutritious, and loaded with essential nutrients mainly protein, healthy fats, fiber, vitamins and minerals.
They are associated with plenty of health benefits. They support immune function, help to improve heart health, help in digestion and protect against some cancers.
It is tasty and the best option that can help you reach your wellness goals, whether you want to reduce your chance of developing chronic diseases, increase the health of your digestive system, or simply improve your general nutrition, they can help you.
Here are the top 10 health benefits of pumpkin Seeds.
1. Essential Nutrients in Pumpkin Seeds
Pumpkin seeds known as pepitas, are the edible seeds of pumpkin.
It contains many essential nutrients mainly protein, healthy fats, fibers, vitamins and minerals.
28g of pumpkin seeds has 170 calories, mainly protein and fat.
28g of pumpkin seeds contain
Protein – 8g
Healthy fat – 13g
Fiber – 1.8g
Carbs – 4g
Manganese – 54% of Daily Value
Copper – 18% of Daily Value
Magnesium – 38% of Daily Value
Zinc – 15% of Daily Value
Iron – 24% of Daily Value
Phosphorous – 34% of Daily Value
Selenium – 7% of Daily Value
Folate – 5% of Daily Value
Vitamin K – 17% of Daily Value
Remember that the nutritional value of pumpkin seeds might change depending on the variety and processing method used. Although it can lose some of their nutritional value when they are roasted, they are still a rich source of protein, beneficial fats, minerals, and vitamins.
2. Improve Heart Health
Pumpkin Seeds are a good source of healthy fats mainly polyunsaturated fats and monounsaturated fats. These fats help to reduce the bad cholesterol in the blood and help in lowering the risk of heart disease.
It is high in magnesium and it is essential for heart health which helps to regulate blood pressure and helps in lowering the risk of heart disease.
It is a good source of antioxidants mainly vitamin K which helps to protect the body’s cells from oxidative damage.
The combination of magnesium, potassium and healthy fats helps o regulate blood pressure levels which helps in reducing the risk of hypertension-related heart disease.
3. Antioxidant Properties in Pumpkin Seeds
Pumpkin Seeds are rich in antioxidant that plays an important role in protecting the body cells from oxidative damage.
It contains a good amount of vitamin K, a fat-soluble antioxidant that helps to protect cell membranes from oxidative stress.
The antioxidant helps to prevent tissue damage and blood vessel damage.
It contain carotenoids, a beta carotene that converts to vitamin A in the body contributing to its antioxidant functions.
The antioxidant in pumpkin seeds helps to prevent certain types of cancer.
The minerals in it mainly zinc and selenium help to protect oxidative damage.
4. Improves Digestion
Pumpkin seeds help to improve digestion due to some factors mainly their fiber content, healthy fats and nutrients.
It is a good source of dietary fiber mainly soluble and insoluble fiber. The fiber content in it helps in healthy digestion and promotes regular bowel movements.
The healthy fat in pumpkin seeds mainly polyunsaturated fats and monounsaturated fats helps in the smooth passage of food through the stomach. It reduces digestive discomfort and constipation.
It has the ability to promote regular bowel movements that helps to reduce the uncomfortable feeling of bloatedness.
5. Supports Blood Sugar Regulation
Pumpkin Seeds help in the regulation of blood sugar levels due to their nutrient composition and insulin activity.
It is rich in dietary fiber mainly soluble and insoluble fiber that helps to regulate blood sugar levels.
An increased dietary fiber intake is linked to better insulin sensitivity. The term “insulin sensitivity” describes how well your body’s cells react to insulin, the hormone in charge of controlling blood sugar. Better insulin sensitivity translates into improved blood sugar control for your body.
Antioxidants and anti-inflammatory substances found in pumpkin seeds help to reduce inflammation in the body.
Diabetes mellitus and insulin resistance are both linked to chronic inflammation. Blood sugar management may benefit from reduced inflammation.
6. Supports Immune System
Pumpkin seeds support the immune system due to their nutrient content mainly vitamins and minerals.
It is the best source of zinc, the mineral that plays a major in immune function.
Zine is very important for the development of immune cells mainly white blood cells that help to fight infections.
They contain omega-3 fatty acids that have inflammatory properties and chronic inflammation has the ability to impair immune function, so consuming omega-3 fatty acids can support immune system.
It is a good source of magnesium which activates immune cells and vitamin E protects immune cells.
7. Prevents cancer
Pumpkin seeds help to prevent cancer mainly prostate cancer.
Beta-sitosterol and other phytosterols are rich in it. Plant substances known as phytosterols have been linked to a lower risk of prostate cancer. Particularly beta-sitosterol has been studied for its potential to reduce prostate cancer cell proliferation.
Lignans, which are phytochemicals, are found in pumpkin seeds and have been linked to a lower risk of diseases connected to hormones, such as breast and prostate cancer. Lignans may function as antioxidants and assist in controlling the body’s hormone levels.
It contain omega-3 fatty acids that have inflammatory properties and chronic inflammation has the ability to increase the risk of cancer, so reducing inflammation helps to lower the risk of cancer.
8. Improves Prostate Health
Pumpkin seeds have good benefits for prostate health due to their bio active compounds and nutrient content.
Beta-sitosterol and other phytosterols are rich in it. Plant substances known as phytosterols are structurally similar to cholesterol. Particularly beta-sitosterol has been studied for its potential to benefit prostate health.
It is the best source of zinc, the minerals that help in maintaining prostate health and function.
It contains antioxidants mainly vitamin E and Carotenoids that help to protect prostate health from oxidative stress.
It has prostate benefits but maintaining a healthy life through a balanced diet is also essential.
9. Helps in Better Sleep
Due to its nutrient profile and different bioactive components that encourage relaxation and sleep regulation, pumpkin seeds may help people sleep better.
It have tryptophan, an amino acid that converts into serotonin first and then serotonin converts to melatonin, a hormone that helps to sleep better.
It is the best source of magnesium that involved in many biochemical reactions which is related to sleep. It also relaxes the muscle and nerves which promotes better sleep quality.
Due to their magnesium content, it helps to reduce stress and anxiety which helps in better sleep.
The fiber and protein content in them also helps in better sleep.
