Pumpkin seeds are the seeds of the pumpkin fruit that can be eaten. These flat, white seeds are a 'Nutrition Powerhouse.' They are oval in shape, with pale greenish seeds visible after peeling the outer white coat. They have a sweet and nutty flavor. In the United States, they are called 'Pepitas.'
Nutritional value of pumpkin seeds
- Nutrients, calories, lipids, proteins, and fiber abound in pumpkin seeds. 100 grams of seeds include 574 calories, 49 grams of fat, 6.6 grams of fiber, and 30 grams of protein per 100 grams.
- The fats included are primarily polyunsaturated and monounsaturated fats, both of which are beneficial to one's health.
- Pumpkin seeds contain various amounts of vitamins such as vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E, and vitamin K.
- Minerals such as calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc are also found in pumpkin seeds.
- It is a powerful antioxidant
Because of the presence of Vitamin E and carotenoids, pumpkin seeds have a high antioxidant potential. These antioxidants help to reduce inflammation and protect our bodies from free radical damage. As a result, they protect us from a wide range of ailments.
2. It protects the cardio health
Pumpkin seeds are excellent for our cardiovascular health. They include antioxidants that protect our hearts from a variety of ailments. Pumpkin seeds include magnesium, which helps to decrease blood pressure. Magnesium also decreases triglycerides and bad cholesterol (LDL). This lowers the risk of cardiovascular disease. Pumpkin seeds include fiber, which lowers cholesterol levels and so protects our hearts.
3. Helps to provide protection against cancer
Pumpkin seeds lessen the incidence of stomach, breast, and colorectal cancers when consumed in large quantities. This is owing to the fact that these seeds contain potent antioxidants. Prostate cancer was also protected by carotenoids found in pumpkin seeds.
4. It helps in managing diabetes
Magnesium is abundant in pumpkin seeds. Magnesium aids in the reduction of blood sugar levels, which is advantageous to diabetics. What is diabetes mellitus, and how does it affect you? Diabetes mellitus, or diabetes, is a series of metabolic illnesses that affect the way our bodies use blood sugar or glucose. Pumpkin seeds can be included in the Diabetes Diet Plan because they have been shown to help with diabetes management.
5. It boosts the immunity health
Attributed to the prevalence of vitamin E and zinc, pumpkin seeds are beneficial to our immune system. Vitamin E boosts immune responses and defends against a variety of infections. It's also a potent antioxidant, preventing free radicals from harming our body's healthy cells. Zinc helps to protect our bodies from inflammation, allergies, and invading pathogens, which helps to prevent infections and boost overall immunity. Antimicrobial, antifungal, and antiviral activities are found in pumpkin seeds.
6. It improves the quality of sleep
Pumpkin seeds contain the amino acid tryptophan, which aids with sleep. It is a precursor to the neurotransmitters serotonin and melatonin. Both serotonin and melatonin aid in sleep induction.
7. Good for weight loss
Pumpkin seeds are a high-protein, high-fiber food. They make us feel full for an extended period of time, allowing us to eat less and consume less calories. This contributes to weight loss.
8. It helps in getting strong bones
Magnesium is abundant in pumpkin seeds. Magnesium is beneficial to bone formation and strength. It has been discovered that persons who consume a lot of Magnesium in the diet have a higher mineral density in their bones. This reduces the chances of bone fractures and osteoporosis. Magnesium deficiency has also been linked to an increase in inflammation. Magnesium shortage has the additional impact of lowering calcium levels in the blood. Magnesium is found in up to 262 milligrammes per 100 grammes of pumpkin seeds. This amount is sufficient to meet 65 percent of the recommended daily Magnesium needs! It also helps postmenopausal people avoid osteoporosis.
9. It is good for prostate health
The symptoms of Benign Prostatic Hyperplasia can be alleviated by eating pumpkin seeds ( BPH ). Zinc is abundant in pumpkin seeds. Prostate cancer is less likely when zinc is consumed. There is also minimal evidence that Pumpkin Seed oil may aid in the treatment and prevention of urinary illnesses and problems. However, this advantage needs to be investigated further, since it was evaluated using the oil derived from the seeds rather than the seeds themselves.
10. It improves the quality of sperm
Zinc is abundant in pumpkin seeds. Zinc helps guys become more fertile. It raises testosterone levels as well as the quality and quantity of sperm.
11. It is good for pregnancy
Pumpkin seeds have a high zinc content. Zinc improves immunity and aids in a baby's healthy development. Zinc-rich foods are beneficial to ingest throughout pregnancy.
Side effects of consuming pumpkin seeds
- Excessive use of pumpkin seeds might result in stomach aches, flatulence, bloating, and constipation.
- Pumpkin seeds are high in calories, therefore consuming too many of them might lead to weight gain.
- Pumpkin seeds aid in the reduction of blood sugar levels. Diabetics taking medication, as well as individuals suffering from hypoglycemia, should ingest these seeds in moderation. Learn about the many sorts of blood sugar levels.
Although pumpkin seeds aren't known to be very allergenic, they can cause an allergic reaction in some people. People who are allergic to pumpkin seeds may have headaches, itching, rashes, difficulty breathing, and other symptoms. If you're concerned about a potential allergy to pumpkin seeds, consult your doctor first, especially if you've never eaten them before.