Pumpkin Seeds: Why You Should Be Including Them In Your Diet!
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Pumpkin Seeds: Why You Should Be Including Them In Your Diet!
Pumpkin seeds (or pepitas) are tiny, flat, oval seeds that offer an excellent nutritional content. They’re not a seasonal snack; rather, they are an all-seasons ingredient with plenty of health properties. Pumpkin seeds have been all the rage in recent years as a superfood and with good reason. We break down the science-backed pumpkin seed health benefits and why you must include it in your diet.
1. Nutrient-Packed — High in Nutrients
Pumpkin seeds are nutrient dense which is to say, high in nutrients for low in calories. One ounce (28 grams) of pumpkin seeds has:
Protein: 7g Protein: 7g
Fiber: 1.7g
Fat: 13 grams (mainly healthy fats)
Magnesium: 37% of RDI
Iron: 23% of RDI.
Zinc: 14 % of the RDI.
Calcium: 7% of the RDI.
Those seeds also have good amounts of phosphorus, manganese and copper, which is essential to good health.
2. A Good Source of Antioxidants.
Pumpkin seeds are also high in antioxidants like carotenoids and vitamin E, which can reduce inflammation and protect cells from destructive free radicals. Antioxidants are necessary for preventing oxidative stress, the cause of chronic illness such as cancer, heart disease and diabetes.
Tip: Take antioxidant foods such as pumpkin seeds in order to help maintain your immune system and skin.
3. Maintain Your Heart Health.
Pumpkin seeds are high in magnesium, zinc, antioxidants and good fats that make them a heart healthy snack. Research also suggests that pumpkin seed oil helps reduce blood pressure and cholesterol levels, both of which are a risk factor for heart disease.
Magnesium especially is important for healthy blood pressure, and most people do not get sufficient amounts of it in their diet. The key to that essential requirement is found with just a few pumpkin seeds.
4. Support Sound Sleep – Aim for Better Sleep!
Having sleep issues or not getting enough? It contains the natural amino acid tryptophan, an amino acid responsible for the release of serotonin (an precursor of melatonin (the "sleep hormone"). Eat pumpkin seeds a couple hours before bed and add a carbohydrate like fruit and you can have a better sleep.
They also have a lot of magnesium content that will relax the muscles and make it easier to get to sleep.
5. Improve Prostate Health.
In men, pumpkin seeds have always had a relationship with prostate health. They are very high in zinc and important for healthy testosterone and prostate health. According to some research, pumpkin seed oil can relieve the symptoms of benign prostatic hyperplasia (BPH), an enlarged prostate, that in turn leads to urinary discomfort.
6. Aid In Weight Loss.
Despite the calories, pumpkin seeds contain protein and fiber which are both filling and will keep you fuller longer. And thus are the best snack to eat when trying to get/stay fit and also not be hungry.
Its healthy fats are also satifying, which can help avoid overeating and eating unsatisfying treats.
7. Support Immune System.
Pumpkin seeds are a great source of zinc, which is very vital to immune system. Zinc also activates the immune system, decreases inflammation and inhibits the spread of pathogens. Zinc is a nutrient that increases your chances of getting infected, so pumpkin seeds are an awesome addition to your diet as you head into the season of the cold and flu.
8. Optimize Hair and Skin Care.
Its vitamins, minerals and antioxidants are beneficial for hair and skin, too. -The zinc helps to balance skin oils and prevent acne -The antioxidants help to repair the damages of sun and ageing. The pumpkin seed fatty acids also support hair growth and density.
9. Blood Sugar Level : Lower Blood Sugar Level.
Also, pumpkin seeds can lower your blood sugar levels so you could also enjoy pumpkin seeds as a snack for people with diabetes or want to avoid higher blood sugar levels. Fiber, protein and good fats absorb sugar slowly into the bloodstream so you do not experience dramatic spikes in blood glucose levels immediately following meals.
10. Super Flexible and Fun to Add to Your Paleo Plan.
Pumpkin seeds are healthy and incredibly versatile too. You can eat them raw, roasted, or in salads, smoothies, yogurt, and desserts. Put them into soups, toss them in granola, or stir them into pesto for a super-nutritious version of classic recipes.
How To Eat Pumpkin Seeds:
Eat roasted pumpkin seeds: A handful of roasted pumpkin seeds is a convenient snack that can be eaten on the go.
Blend with oatmeal or yogurt: Mix them into your morning oatmeal or yogurt for some crunch and nutrition.
Salad dressing: A tablespoon of pumpkin seeds can be tossed in salads for a crunch and nutrients.
Use for smoothies: Add pumpkin seeds to your blender for a little nuttiness and more protein.
Baking: Use pumpkin seeds in granola bars, breads, or muffins to make your own.
Exit, here.
Pumpkin seeds is a nutrient-packed powerhouse of so many benefits. From helping your heart and prostate, to sleeping better and losing weight, these little seeds can affect a big part of your life. With their versatility, convenience, and dietary benefits, pumpkin seeds is one easy and delicious way to boost your health by including them in your daily routine.
Bibliography:
Górriz, L., & Doukas, K F. (2022). "Functional and Nutritional Content of Pumpkin Seeds". Food Science and Nutrition, 85(3), 788-799.
Kanter, M. (2018). "Pumpkin Seed Health Benefits". The Nutritional Review Journal, 61(4):233-245.
Richter, B., et al. (2017). "Pumpkin Seed Oil and Blood Pressure and Cholesterol Levels." The American Journal of Cardiology, 121(5), 987-993.
Scaglione, R., et al. (2015). ‘Prostate Health Benefits of Pumpkin Seeds’. The Journal of Urology, 194(1), 102-107.
Pumpkin seeds (or pepitas) are tiny, flat, oval seeds that offer an excellent nutritional content. They’re not a seasonal snack; rather, they are an all-seasons ingredient with plenty of health properties. Pumpkin seeds have been all the rage in recent years as a superfood and with good reason. We break down the science-backed pumpkin seed health benefits and why you must include it in your diet.
1. Nutrient-Packed — High in Nutrients
Pumpkin seeds are nutrient dense which is to say, high in nutrients for low in calories. One ounce (28 grams) of pumpkin seeds has:
Protein: 7g Protein: 7g
Fiber: 1.7g
Fat: 13 grams (mainly healthy fats)
Magnesium: 37% of RDI
Iron: 23% of RDI.
Zinc: 14 % of the RDI.
Calcium: 7% of the RDI.
Those seeds also have good amounts of phosphorus, manganese and copper, which is essential to good health.
2. A Good Source of Antioxidants.
Pumpkin seeds are also high in antioxidants like carotenoids and vitamin E, which can reduce inflammation and protect cells from destructive free radicals. Antioxidants are necessary for preventing oxidative stress, the cause of chronic illness such as cancer, heart disease and diabetes.
Tip: Take antioxidant foods such as pumpkin seeds in order to help maintain your immune system and skin.
3. Maintain Your Heart Health.
Pumpkin seeds are high in magnesium, zinc, antioxidants and good fats that make them a heart healthy snack. Research also suggests that pumpkin seed oil helps reduce blood pressure and cholesterol levels, both of which are a risk factor for heart disease.
Magnesium especially is important for healthy blood pressure, and most people do not get sufficient amounts of it in their diet. The key to that essential requirement is found with just a few pumpkin seeds.
4. Support Sound Sleep – Aim for Better Sleep!
Having sleep issues or not getting enough? It contains the natural amino acid tryptophan, an amino acid responsible for the release of serotonin (an precursor of melatonin (the "sleep hormone"). Eat pumpkin seeds a couple hours before bed and add a carbohydrate like fruit and you can have a better sleep.
They also have a lot of magnesium content that will relax the muscles and make it easier to get to sleep.
5. Improve Prostate Health.
In men, pumpkin seeds have always had a relationship with prostate health. They are very high in zinc and important for healthy testosterone and prostate health. According to some research, pumpkin seed oil can relieve the symptoms of benign prostatic hyperplasia (BPH), an enlarged prostate, that in turn leads to urinary discomfort.
6. Aid In Weight Loss.
Despite the calories, pumpkin seeds contain protein and fiber which are both filling and will keep you fuller longer. And thus are the best snack to eat when trying to get/stay fit and also not be hungry.
Its healthy fats are also satifying, which can help avoid overeating and eating unsatisfying treats.
7. Support Immune System.
Pumpkin seeds are a great source of zinc, which is very vital to immune system. Zinc also activates the immune system, decreases inflammation and inhibits the spread of pathogens. Zinc is a nutrient that increases your chances of getting infected, so pumpkin seeds are an awesome addition to your diet as you head into the season of the cold and flu.
8. Optimize Hair and Skin Care.
Its vitamins, minerals and antioxidants are beneficial for hair and skin, too. -The zinc helps to balance skin oils and prevent acne -The antioxidants help to repair the damages of sun and ageing. The pumpkin seed fatty acids also support hair growth and density.
9. Blood Sugar Level : Lower Blood Sugar Level.
Also, pumpkin seeds can lower your blood sugar levels so you could also enjoy pumpkin seeds as a snack for people with diabetes or want to avoid higher blood sugar levels. Fiber, protein and good fats absorb sugar slowly into the bloodstream so you do not experience dramatic spikes in blood glucose levels immediately following meals.
10. Super Flexible and Fun to Add to Your Paleo Plan.
Pumpkin seeds are healthy and incredibly versatile too. You can eat them raw, roasted, or in salads, smoothies, yogurt, and desserts. Put them into soups, toss them in granola, or stir them into pesto for a super-nutritious version of classic recipes.
How To Eat Pumpkin Seeds:
Eat roasted pumpkin seeds: A handful of roasted pumpkin seeds is a convenient snack that can be eaten on the go.
Blend with oatmeal or yogurt: Mix them into your morning oatmeal or yogurt for some crunch and nutrition.
Salad dressing: A tablespoon of pumpkin seeds can be tossed in salads for a crunch and nutrients.
Use for smoothies: Add pumpkin seeds to your blender for a little nuttiness and more protein.
Baking: Use pumpkin seeds in granola bars, breads, or muffins to make your own.
Exit, here.
Pumpkin seeds is a nutrient-packed powerhouse of so many benefits. From helping your heart and prostate, to sleeping better and losing weight, these little seeds can affect a big part of your life. With their versatility, convenience, and dietary benefits, pumpkin seeds is one easy and delicious way to boost your health by including them in your daily routine.
Bibliography:
Górriz, L., & Doukas, K F. (2022). "Functional and Nutritional Content of Pumpkin Seeds". Food Science and Nutrition, 85(3), 788-799.
Kanter, M. (2018). "Pumpkin Seed Health Benefits". The Nutritional Review Journal, 61(4):233-245.
Richter, B., et al. (2017). "Pumpkin Seed Oil and Blood Pressure and Cholesterol Levels." The American Journal of Cardiology, 121(5), 987-993.
Scaglione, R., et al. (2015). ‘Prostate Health Benefits of Pumpkin Seeds’. The Journal of Urology, 194(1), 102-107.
