In this blogpost we have discussed about incredible pumpkin seeds benefits.
Pumpkins are believed to have originated in Central America over 7,500 years ago. Since then it’s solid thick flesh and seeds are serving mankind in various ways.
Pumpkin seeds are full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc which can be beneficial for your heart, prostate and bladder.
Here are 10 potential health benefits of pumpkin seeds:
Table of Contents
1. Improve heart health:
Pumpkin seeds contain antioxidants, such as carotenoids and vitamin E, which may help reduce inflammation and improve heart health.
According to the research Pumpkin seeds may lower high blood pressure, decrease bad cholesterol and increase good cholesterol
This is due to increase nitric oxide generation in our body. Nitric oxide helps to expand blood vessels, improves blood flow and reduces the risk of plaque growth in your arteries.
A 12-week study was conducted with 35 postmenopausal women and the final result was found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increases “good” HDL cholesterol levels by 16%
2. May help with prostate & bladder health:
Benign prostatic hyperplasia or BPH is a condition in which the prostate gland enlarges, causing problems with urination.
Several studies found that eating pumpkin seeds reduced symptoms associated with BPH and improved the quality of life. Pumpkin seeds are a good source of zinc, which may help with prostate health.
If you have an overactive bladder which causes a frequent and sudden urge to urinate that may be difficult to control, then pumpkin seeds are a good choice. It helps to treat symptoms of an overactive bladder.
One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function
3. Pumpkin seeds benefits – Improve sleep:
You can sleep better by eating some pumpkin seeds before bed. Tryptophan, an amino acid that can help promote good sleep, can be found naturally in pumpkin seeds.
The recommended daily intake of tryptophan is about 1 gram, however to get that much tryptophan, you would need to eat about 7 ounces (200 grams) of pumpkin seeds.
Tryptophan is transformed into serotonin by the zinc in these seeds, which is subsequently transformed into melatonin, the hormone that controls your sleep cycle.
Pumpkin seeds are a great source of magnesium as well. Better sleep has also been connected to adequate magnesium levels.
4. May reduce the risk of certain cancers:
Pumpkin seeds contain antioxidants that may help reduce the risk of certain cancers.
Some studies suggest that pumpkin seeds may have anti-inflammatory and antioxidant properties, and may be beneficial for reducing the risk of certain health conditions, including certain types of cancer such as breast, prostate, and colon cancer.
Pumpkin seeds are a good source of several nutrients that may have cancer-protective effects, including zinc, magnesium, and polyunsaturated fatty acids. They also contain plant compounds called phytosterols, which may have anti-inflammatory and antioxidant properties.
However more research is needed to fully understand the relationship between pumpkin seeds and cancer prevention.
5. May improve immune function:
Pumpkin seeds are a good source of nutrients that may support immune system function. They are high in zinc, which is important for immune function, and also contain other nutrients such as vitamin E, selenium, and magnesium, which may also support immune health.
Some research suggests that compounds found in pumpkin seeds, such as cucurbitacins and polysaccharides, may have immune-boosting effects.
It’s important to note that pumpkin seeds, like all foods, are just one part of a healthy diet and are not a sole source of immune support.
6. May help with weight loss:
Pumpkin seeds may be a useful addition to a weight loss diet due to their high protein and fiber content. Both protein and fiber can help you feel full and satisfied, which may make it easier to stick to a calorie-controlled diet.
Pumpkin seeds are also a good source of healthy fats, which can make you feel full and satisfied. But if you’re aiming to lose weight, you should keep in mind that pumpkin seeds are high in calories and that you need to limit your portion sizes.
7. May improve bone health:
Pumpkin seeds are a good source of magnesium, which is important for bone health. Magnesium plays a key role in bone mineralization, a process that helps build and maintain strong bones. Adequate intake of magnesium may help reduce the risk of osteoporosis, a condition characterized by weak and brittle bones. Pumpkin seeds are also a good source of other nutrients that are important for bone health, such as zinc and phosphorus.
In addition to their nutrient content, pumpkin seeds may also have other properties that may benefit bone health. For example, some research suggests that pumpkin seed oil may have an anti-inflammatory effect, which may help reduce the risk of bone loss.
It’s important to note that while pumpkin seeds may be a good source of nutrients that are important for bone health, they should not be the only source of these nutrients in the diet. A balanced diet that includes a variety of nutrients is important for overall health and bone health.
8. May improve skin health:
Pumpkin seeds contain antioxidants that may help improve skin health and reduce the risk of skin damage.
They are a good source of zinc, which is important for healthy skin, and also contain other nutrients such as vitamin E and vitamin C, which may also support skin health.
Pumpkin seeds are also a good source of healthy fats, including omega-3 and omega-6 fatty acids. These fats may support skin health by helping to maintain the skin’s natural barrier and moisturizing the skin from within.
9. May improve brain function:
Pumpkin seeds are a good source of zinc and other nutrients that may help improve brain function.
Pumpkin seeds may be beneficial for brain function due to their high nutrient content. They contain other nutrients including magnesium, iron, and protein which may further support brain health. They are also a rich source of zinc, which is important for cognitive function.
Pumpkin seeds are also a good source of healthy fats, including omega-3 and omega-6 fatty acids. These fats are important for brain health and may support cognitive function.
10. May reduce the risk of diabetes:
Pumpkin seeds contain antioxidants and other nutrients that may help reduce the risk of diabetes.
It is specifically helpful for the people who have type 2 diabetes
Type 2 diabetes is frequently associated with both extracellular and intracellular magnesium (Mg) deficits. We need proper magnesium balance to control diabetes. As pumpkin seeds are high in magnesium content it helps to control diabetes.
Not only blood sugar, magnesium also helps to control
- Blood pressure
- Reduce the risk of having heart disease and
- Maintain bone health
Takeaway for pumpkin seeds benefits:
Pumpkin seeds are a nutritious and tasty snack that can be enjoyed on their own or added to dishes such as salads, granolas, and baked goods. They are a good source of proteins, fiber, magnesium, zinc, iron and antioxidants.
Eating them may help prevent a number of health issues and help manage nutritional deficits.
Pumpkin seeds have been found to enhance fertility, blood sugar control, heart health, and sleep quality. They might even protect against certain types of cancers.
It is important to note that pumpkin seeds are high in calories and fat, so they should be consumed in moderation as part of a balanced diet. As with any food, it is best to choose pumpkin seeds that are minimally processed and free from added salt and sugar.
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