11 Health Benefits of Pumpkin Seeds

Despite their diminutive size, pumpkin seeds are incredibly nutritious.

You can get a significant amount of healthy fats, magnesium, and zinc by eating only a modest bit of them.

As a result, pumpkin seeds have been linked to a number of health advantages, such as better heart health, prostate health, and defense against several malignancies.

The amazing nutrient profile of pumpkin seeds, which supports many aspects of your health, is supported by contemporary science. They include a wealth of nutrients like protein, unsaturated fatty acids, vitamins, and minerals that lower the risk of developing chronic illnesses like cancer.

Health Benefits:

A modest dose of pumpkin seeds has high quantities of several critical vitamins and minerals, making them a strong source of numerous nutrients. 

Add a few to your meal for a range of possible health benefits, including:

1-Cancer-Preventive Qualities:

According to certain studies, pumpkin seeds may contain plant chemicals that could help prevent the development of cancer.

In reality, eating pumpkin seeds was linked to a lower risk of breast cancer in postmenopausal women, according to a 2012 observational study.

The lignans found in pumpkin seeds may be crucial in both the prevention and treatment of breast cancer, according to other older studies.

Additionally, a test-tube investigation discovered that pumpkin seed extract may inhibit the development and dissemination of prostate cancer cells.

2-Effects that Reduce Inflammation:

Antioxidants, which shield our cells from harm that could cause disease and lessen inflammation in our bodies, are abundant in pumpkin seeds.

They're a fantastic source of dietary fiber, which can strengthen this impact. According to studies, the anti-inflammatory properties of pumpkin seeds can support the maintenance of healthy liver, bladder, intestine, and joint function.

3-Boost Bladder and Prostate Health:

In benign prostatic hyperplasia (BPH), the prostate gland enlarges and causes urinary issues, pumpkin seeds may help ease the symptoms.

Eating these seeds reduced BPH symptoms, according to several human trials.

In a 2021 study, use of pumpkin seed oil helped 73 BPH patients have fewer symptoms and better quality of life. Additionally, even though pumpkin seed oil did not work as well as pharmaceutical drugs, it had less side effects.

According to more studies, taking supplements containing pumpkin seeds or their derivatives may help cure the symptoms of an overactive bladder.

4-Contains Several Antioxidants:

Flavonoids and phenolic acids, two types of antioxidants abundant in pumpkin seeds. They also have trace levels of carotenoids and vitamin E.

Antioxidants have anti-inflammatory properties and shield your cells from damaging free radicals. Because of this, eating foods high in antioxidants can help ward off a variety of illnesses.

It is believed that pumpkin seeds' strong antioxidant content plays a role in their beneficial benefits on health.

5-Might Strengthen Heart Health:

Unsaturated fats, antioxidants, magnesium, zinc, and antioxidant-rich pumpkin seeds are all important sources of heart-healthy antioxidants.

Studies on both humans and animals have revealed that pumpkin seed oil may lower cholesterol and blood pressure, two significant risk factors for heart disease.

According to other studies, pumpkins' capacity to boost nitric oxide production in the body may be to blame for their beneficial benefits on heart health.

Nitric oxide aids in blood vessel expansion, boosting blood flow and lowering the chance of artery plaque development 

6-May Facilitate Better Sleep:

It might be a good idea to consume some pumpkin seeds before bed if you have problems falling asleep. They are a natural supply of the amino acid tryptophan, which can aid in promoting sleep.

However, keep in mind that in order to consume the required amount of tryptophan, you would need to consume about 6 oz (170 g) of pumpkin seeds.

Another excellent source of magnesium is pumpkin seeds. Some observational studies have also shown a relationship between adequate magnesium levels and better sleep.

According to several research, older persons with insomnia may have better sleep and fall asleep faster if they take a magnesium supplement.

7-Strengthens Bones:

Magnesium is abundant in pumpkin seeds. Magnesium helps bones grow and become strong.   People who consume a lot of magnesium in their diet have been found to have bones with a higher mineral density. By doing this, dangers like osteoporosis and bone fractures are reduced. Increased inflammation has also been connected to low magnesium levels. The blood's calcium levels drop as a result of magnesium shortage as well. Up to 262 milligrams of magnesium can be found in every 100 grams of pumpkin seeds. This quantity is sufficient to meet 65% of your daily magnesium needs.  

In postmenopausal women, it also aids in osteoporosis prevention.

8-Fiber-rich:

A fantastic source of dietary fiber is pumpkin seeds. In actuality, a single 1-oz (28-g) serving of shelled seeds has 1.7 g of fiber.

A diet rich in fiber can support a healthy digestive system.

A lower incidence of heart disease, type 2 diabetes, and obesity has also been linked to high fiber diets.

9-Diabetes Risk Is Reduced:

Healthy people who ate meals containing 65 g (or 2 oz) of pumpkin seeds had lower blood sugar levels after consuming a high-carb meal.

It's interesting to think that pumpkin seeds' beneficial effects on diabetes may be due to their high magnesium concentration.

To confirm these advantageous benefits of pumpkin seeds on blood sugar levels, additional research is still required.

Magnesium, which the majority of people don't receive enough of in their diets, is abundant in pumpkin seeds. The presence of magnesium lowers your chance of developing diabetes by regulating blood sugar levels. According to studies, pumpkin seeds assist diabetics in managing their condition by helping them maintain blood sugar control.  

10-Booster of Immunity:

Zinc and vitamin E included in pumpkin seeds help to strengthen our immune system.

Enhancing immune responses and preventing a number of infectious diseases are two benefits of vitamin E.  Additionally, it is a potent antioxidant that protects our body's healthy cells from damage caused by free radicals.

Inflammation, allergies, and pathogen invasion are all things that zinc shields our bodies from, preventing infections and boosting immunity all around.

Antimicrobial, antifungal, and antiviral properties are present in pumpkin seeds.

11-Rich Magnesium Source:

Without ever receiving a diagnosis, magnesium insufficiency affects a large number of people. These seeds are a healthy way to get the magnesium you need to prevent magnesium shortages. 

Magnesium is necessary for maintaining blood pressure regulation and lowering your chance of developing heart disease, thus it is bad to ingest less of it than is necessary. Magnesium also supports bone health maintenance and blood sugar control.

 According to the National Institutes of Health, pumpkin seeds are one of the best sources of magnesium supplementing with more magnesium may assist alleviate headaches. Magnesium may also lessen the effects of stress and insomnia. For men and women, a serving of pumpkin seeds provides about half of the dietary value (DV) for magnesium.

Nutrition:

"Pepitas," a Mexican Spanish word, is another name for pumpkin seeds.

Most pumpkin seeds purchased at the grocery store lack a shell, unlike the firm, white seeds from a carving pumpkin.

These oval, flat, green, and seeds without a shell.

The 160 calories in 1 ounce (oz), or 28 grams (g), of shellless pumpkin seeds are mostly made up of fat and protein.

A 1-oz (28-g) serving also includes the following vitamins and minerals:

Carbohydrate  3 g 

Protein  8.6 g 

Fat: 14 g

Fiber  1.7 g 

Manganese   56% of the Daily Value (DV) 

Copper   42% of the DV 

Magnesium   40% of the DV 

Phosphorus  28% of the DV 

Zinc   20% of the DV 

Iron  14% of the DV