Health Benefits of Pumpkin Seeds – Hey there, readers! Looking to add superfoods to your daily diet? You can begin with pumpkin seeds! They’re full of amazing nutrients and great for your health. In this article, we will be talking about the top 11 science-based health benefits of pumpkin seeds. Do they reduce your risk of getting cancer? How do they help improve your sleep and fertility? What about their impact on your heart’s health? We’ll be talking about all of these AND more
1. Reduces your risk of getting cancer – Health Benefits of Pumpkin Seeds
The nutty flavor of pumpkin seeds isn’t the only reason why you should include them in your diet. They’re tasty and healthy for your body. Especially if you want to reduce your chances of cancer! Pumpkin seeds have been found to reduce the risk of stomach, lung, breast, and prostate cancer. Postmenopausal women should especially eat pumpkin seeds due to special lignans found to prevent and help in treating breast cancer. These nutty-flavored seeds are also great for preventing colon cancer. Wondering how to eat pumpkin seeds? Well, you can definitely add them to your salads and breakfast oatmeal. Or bake them with your favorite banana bread, muffins, and cakes. My favorite way to eat pumpkin is by adding it to a healthy trail mix.
I put roasted pecans, walnuts, almonds, and pumpkin seeds in a bag. Toss in a few macadamia nuts, flaxseeds, and peanuts. You can add a pinch of black salt and shake the bag vigorously. It’s now ready to eat! Do you enjoy eating trail mix? What do you add to yours? Share your preferences with the Bestie community in the comments below.
2. Great for your bladder and prostate
There are no avoiding pumpkin seeds if you want a healthy bladder and prostate gland. Seriously! Pumpkin seeds are very effective in preventing very common prostate issues in which the gland enlarges. This causes problems while urinating. Studies have found pumpkin seeds reduce symptoms associated with this condition. One study observed 1400 men, with enlarged prostates, for an entire year. This was to see how their body reacted to regular intake of pumpkin seeds. The results were nothing less than surprising. Their overall quality of life improved a lot and they found relief from symptoms of this condition.
Do you pee a lot? Does it feel like you have an overactive bladder? Pumpkin seeds would help with this too! Experts have found that eating pumpkin seeds or taking supplements helps treat symptoms of an overactive bladder. One study observed 45 women and men with overactive bladders. They were given 10 grams of pumpkin seed extract daily. It was recorded that their urinary function improved drastically.
3. Improves your heart health – Health Benefits of Pumpkin Seeds
Pumpkin seeds have a host of nutrients that stop heart disease. For one, there’s zinc… the mineral with the normal structure and physiology of cells. Zinc deficiency is a reversible cause of heart failure. Fatty acids, magnesium, and antioxidants in pumpkin seeds keep your heart healthy in the long run. A study has found pumpkin seed oil to be effective in increasing your good cholesterol levels and decreasing blood pressure. Both of which are good for your heart. Experts also say these seeds increase nitric oxide in your body. You might be wondering how this helps? Well, nitric oxide expands your blood vessels, improves blood flow, and reduces plaque formation in your arteries. All of these are great for your heart.
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4. Lowers your blood sugar levels – Health Benefits of Pumpkin Seeds
Pumpkin seed powder and juice are especially recommended for people who are at risk of diabetes. Several studies have proven them to be very effective in decreasing blood sugar in people with type-2 diabetes. This wonderful effect can be attributed to the presence of magnesium and fiber. Fiber slows down the movement of food in your digestive tract, preventing spikes in blood sugar and hunger cravings. In other words, you feel full for a longer period. Magnesium has been found to reduce the risk of type 2 diabetes in men by 33%, and in women by 34%.
5. Helps you get a proper sleep – Health Benefits of Pumpkin Seeds
Finding it difficult to sleep at night? Pumpkin seeds are great for this! They’re the natural source of a particular amino acid that helps you sleep peacefully. The zinc in pumpkin seeds also helps. This helps convert this amino acid to serotonin, which then changes into a hormone that regulates your sleep cycle. Before we move ahead, here’s another video you might like. Watch and learn which 6 nuts you should be eating and 6 nuts you shouldn’t.
6. Improves fertility – Health Benefits of Pumpkin Seeds
Pumpkin seeds can also improve your fertility. Sounds amazing, doesn’t it? Actually, low levels of zinc are strongly associated with an increased risk of infertility in men. Pumpkin seeds are loaded with antioxidants that contribute to healthy testosterone levels and improve overall health. All of this is great for reproductive function and fertility. Especially for men!
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7. Lots of magnesium – Health Benefits of Pumpkin Seeds
Do you get cramps in your legs, especially at night? Do you feel really tired all the time? All of these could be signs of magnesium deficiency. Your body needs this essential mineral to work at its best. Aside from leg cramps, its deficiency can lead to a range of problems including osteoporosis, fatigue, and even mental illness. Lack of magnesium can cause emotional and mental numbness known as apathy. If left untreated it can worsen and cause delirium and even coma. Studies have shown a possible link between depression and magnesium deficiency. But why are we talking about magnesium in a video for pumpkin seeds? That’s because pumpkin seeds are an excellent source of magnesium. You now know how important this mineral is for your body. And one of the best ways to get it is by eating pumpkin seeds regularly.
A one-ounce serving of shelled pumpkin seed provides you with 37% of your daily recommended magnesium intake. Around 79% of adults in the US have a magnesium deficiency. You shouldn’t take this lightly. Your body needs it for more than 600 chemical reactions. Eating pumpkin seeds will also help regulate your blood pressure and maintain healthy bones. All thanks to the high amount of magnesium they offer.
8. Loaded with fiber – Health Benefits of Pumpkin Seeds
Do you often feel constipated? Finding it hard to lose weight due to cravings between meals? Pumpkin seeds can be a huge help, thanks to all their fiber. One cup of shelled pumpkin seed gives you over 5 grams. Fiber is great for your digestive health. It adds to the bulk of the stool and helps prevent constipation. You also feel full for longer, as fiber slows the movement of food in your digestive tract. This means you won’t feel hunger cravings after meals. That’s great for weight loss too. Just be careful with your portion size. Pumpkin seeds can quickly add up calories.
9. Lots of antioxidants – Health Benefits of Pumpkin Seeds
Antioxidants are great for your body. They slow the damage caused by free radicals. Wondering what on earth free radicals are? Well they’re unstable molecules formed in your body as a reaction to pressure. Antioxidants prevent several illnesses, as well as premature aging. Guess which food has a high amount of antioxidants? Pumpkin seeds! Pumpkin seeds have powerful antioxidants like vitamin E, which reduce inflammation in your body. Eating them regularly will protect your body against harmful free radicals. Experts have found pumpkin oil to be helpful in reducing inflammation caused by arthritis. All this without side effects! So the next time you are making your favorite smoothie or salad, don’t forget to toss in pumpkin seeds. You can eat them raw as well!
10. Offers you several nutrients
By now, we have given you enough reasons to think about including pumpkin seeds in your diet. But if you’re still skeptical, maybe this will make you cross over to the other side! You’ll be surprised by how nutritious these tiny seeds are. They’re a powerhouse of nutrients! You don’t get just magnesium and fiber from these delicious seeds. There are a whole lot of other nutrients like manganese, iron, vitamin K, and phosphorus. You’ll get a good amount of copper and zinc as well. Healthy fats and protein further increase their value. Do you think the list is complete? Nope! These densely nutritious seeds will give you a decent amount of potassium, folate, and vitamin B2 as well.
Want to know the exact numbers? One ounce serving of shell-free green, flat and oval pumpkin seeds will give you 7 grams of protein, 13 grams of healthy omega fatty acids, and 2 grams of fiber. This one-ounce serving will meet 33% of your daily phosphorus needs, 42% of your daily manganese needs, and 23% of daily iron requirements. All of this for just 151 calories. Such a healthy snack for your cravings. Especially when you’re on a weight loss diet.
11. So easy to include in your diet – Health Benefits of Pumpkin Seeds
The best part about pumpkin seeds is how versatile they are. You can easily add them to your diet without going out of your way. Eat them on their own. Or roast and add them to your curry. They taste great with soups and salad as well. Pumpkin seeds are just one example. There are so many different seeds that offer awesome health benefits. Chia seeds, sesame, and many more.
Do you like eating pumpkin seeds? Have you eaten them before? Let us know in the comments below!