Health Benefits Of Pumpkin Seeds
Pumpkin seeds are rich in essential nutrients and offer numerous health benefits.
Pumpkin seeds, also known as pepitas when they are without the outer shell, are edible seeds derived from pumpkins. The seeds are typically flat and oval, have a white outer husk, and are light green in color after the husk is removed. Here are some health benefits of consuming these tiny powerhouses.
Health Benefits Of Pumpkin Seeds
1. Rich in Essential Minerals
Pumpkin seeds are a great source of several essential nutrients like magnesium, iron, zinc, and folate. A single ounce (28 grams) contains approximately 156 calories, 7 grams of protein, and 6 grams of healthy unsaturated fats. These minerals help maintain healthy bones, muscles, and nerve function.
2. A Good Source of Plant-based Protein
One ounce (about 28 grams) of pumpkin seeds provides approximately 5 grams of protein. The protein in pumpkin seeds is a complete protein, meaning it contains all nine essential amino acids necessary for human nutrition.
3. High in Healthy Fats
Pumpkin seeds contain healthy monounsaturated and polyunsaturated fats, which help reduce inflammation and improve heart health. They also contain omega-3 fatty acids, which are important for brain function and development.
4. Contain Antioxidants
Pumpkin seeds are rich in antioxidants like carotenoids and tocopherols, which help protect the body from damage caused by free radicals. These antioxidants may also help reduce inflammation and improve immune function.
5. Improve Heart Health
Regular consumption of pumpkin seeds can help improve heart health by reducing inflammation and oxidative stress in the body.
6. Aid Digestive Health
Pumpkin seeds contain both soluble and insoluble fiber, which promotes regularity and supports healthy digestion. They also contain enzymes that help break down food in the stomach and improve nutrient absorption.
7. May Improve Prostate Health
Some studies suggest that consuming pumpkin seeds may help improve prostate health by reducing inflammation and improving urinary function.
8. Can Help Manage Diabetes
Pumpkin seeds have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. They also contain compounds that help regulate insulin production and improve insulin sensitivity, making them a good option for people with diabetes or pre-diabetes.
9. Use In Traditional Medicine
Pumpkin seeds were once used as an anthelmintic in traditional medicine to expel tapeworms parasites, such as Taenia tapeworms. (1) This led to the seeds being listed in the United States Pharmacopoeia as an anti-parasitic from 1863 until 1936. (2)
Pumpkin seeds can be eaten raw or roasted and used in various dishes such as salads, baked goods, soups, or even ground into a flour for gluten-free baking. They are also often added to trail mixes or used to make nut butters and milk alternatives.
Pumpkin seeds can be found fresh from the pumpkin or sold in stores throughout the year, either roasted or raw. It is important to choose organic seeds whenever possible to avoid potential exposure to harmful pesticides and herbicides.
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The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)
Sources:
- Zhang, H; Liu, C; Zheng, Q (December 2019). “Development and application of anthelminthic drugs in China”. Acta Tropica. 200:105181. doi:10.1016/j.actatropica.2019.105181. PMID 31542370. S2CID 202730706.
- Lim, Tong Kwee (2012). “Cucurbita moschata”. Edible Medicinal and Non-medicinal Plants.Vol. Dordrecht, The Netherlands: Springer Science+Business Media. p. 277. ISBN 978-90-481-8660-0.
- Patrick Holford (2010) The Optimum Nutrition Bible. Great Britain: Piatkus