Health Benefits Of Pumpkin Seeds
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Pumpkin seeds have a plethora of benefits. Pumpkin seeds, as the name indicates come from pumpkins, one specific type of winter squash known as oil seed pumpkins or Styrian pumpkins.
These pumpkin seeds pack a punch when it comes to their nutrient profile. One ounce of pumpkin seeds will provide the following:
Fiber: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams (6 of which are omega-6s)
Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI
Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancer.
Pumpkins are high in magnesium which is a mineral that is deficient in western societies. Magnesium is so important to health. It controls blood pressure, supports healthy bones, protects the heart & regulates blood sugar levels.
Pumpkins may improve sperm quality due to zinc content. Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men.
Pumpkins may improve sleep due to containing tryptophan, an amino acid that converts to melatonin in the body. Melatonin is a hormone required for the human body to sleep. You will need to eat around 7 ounces to achieve that. Zinc found in pumpkin seeds also helps with converting tryptophan to serotonin which is a precursor to melatonin.
I recommend adding this powerful seed to your daily routine. Pumpkin seeds can be eaten raw or toasted. I love adding them raw on my avocado toast in the morning. Delicious!
References:
“Antioxidant and Lipoxygenase Inhibitory Activities of Pumpkin Seed Extracts.” NeuroImage, Academic Press, 10 Feb. 2009, www.sciencedirect.com/science/article/pii/S0963996909000453.
Rodríguez-Morán, M, et al. “The Role of Magnesium in Type 2 Diabetes: a Brief Based-Clinical Review.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, Dec. 2011, www.ncbi.nlm.nih.gov/pubmed/22198525.
“Medical Information and Health Advice You Can Trust.” Healthline, Healthline Media, www.healthline.com/.
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May 29, 2023