Pumpkin seeds are the edible seeds of a pumpkin or certain other cultivars of squash. They are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed. This article provides you with the health benefits of pumpkin seeds.
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Despite their small size, pumpkin seeds are powerful seeds, highly nutritious, and packed with lots of health benefits. You don’t need to take it in many quantities to benefit from it. A small quantity of pumpkin seeds can do wonders.
They are rich healthy fats, magnesium as well as vitamins and minerals like manganese, vitamin K, and zinc.
Let’s look at the health benefits of pumpkin seeds.
10 Health Benefits of Pumpkin Seeds
Here are the seven health benefits of pumpkin you don’t know about.
1. Rich in antioxidants
One of the health benefits of pumpkin seeds is that they are rich in antioxidants such as phenolic acids and flavonoids that contain small amounts of carotenoids and vitamin E.
These antioxidants protect you against free radicals and inflammation, thereby keeping your body free from diseases.
2. Reduced risk of certain cancers
Research has shown that pumpkin seeds contain plant compounds that prevent cancerous growth in people.
An observational study carried out in 2012 found that regular consumption of pumpkin seeds reduced the risk of breast cancer among postmenopausal women.
Another study shows that pumpkin seed extract helps to slow down the growth of prostate cancer cells in men.
Furthermore, one test-tube study found that pumpkin seed extract had the potential to slow down the growth and spread of prostate cancer cells.
3. Enhances prostate and bladder health
Several studies have proven that eating pumpkin seeds helps to reduce the symptoms of Benign Prostatic Hyperplasia (BPH), a condition that enlarges the prostate gland causing problems with urination.
Although pumpkin is not potent as the prescription medication, it has fewer side effects. Also, a 2021 study has shown that consuming pumpkin seed oil can help improve the quality of life of people with BPH.
An older study stated that consuming 10 g of pumpkin seeds oil helps to improve urinary infection.
4. Excellent source of magnesium
Pumpkin seeds are one of the most excellent natural sources of magnesium, which is lacking in most western foods.
Some of the functions of magnesium in the body include:
- Blood sugar level regulation
- Regulates blood pressure
- Controls cholesterol level
- Reduces risk of heart disease
- Promotes the growth of strong and healthy bones.
5. Lowers blood sugar levels
One of the health benefits of blood sugar is that it helps to lower blood sugar levels. A study carried out on healthy adults that consume meals containing about 65g of pumpkinseeds have lower blood sugar levels than those that do not.
Additionally, the high magnesium content helps diabetic patients to be healthier and have fewer crises. Also, an observational study has shown that people who take in high quantities of magnesium over q 28-year period had a 15% reduced risk of developing type 2 diabetes than those that do not.
6. Good source of fiber
Pumpkin seeds are high in dietary fiber, which helps to control obesity, diabetes, and heart diseases. A single 1-oz of shelled seeds contains 1.7 g of fiber.
Additionally, a high-fiber diet enhances good digestive health and is good for weight regulation.
7. Improve male fertility
Another major health of pumpkin seeds I that it helps to improve seminal quality, which boosts men’s fertility. Pumpkin seeds are rich in zinc which enhances reproductive quality in men.
Also, pumpkin seeds are rich in antioxidants and other nutrients that improve the testosterone levels and overall health.
To add to that, according to a study conducted in 2019, pumpkin seed extract may be beneficial for individuals with benign prostatic hyperplasia, a condition characterized by prostate enlargement that can lead to urinary difficulties in men.
8. Strengthens immunity
Pumpkin seeds are an excellent source of vitamin E and other antioxidants, which can help boost the immune system and maintain healthy blood vessels.
Vitamin E is known to strengthen the immune system, and pumpkin seeds are one of the best sources of this essential nutrient. Thus, consuming pumpkin seeds regularly can be a great way to support your immune system and overall health.
9. Helps with weight loss
Another amazing health benefit of pumpkin seeds are that they can help with weight loss.
You see, pumpkin seeds are an excellent source of fiber, which is a key nutrient that can aid in weight loss. Fiber helps to keep you full for longer periods of time, which can help reduce overall calorie intake.
Furthermore, fiber can help regulate digestion and promote a healthy gut microbiome, which can also contribute to weight loss.
What’s more? Pumpkin seeds are also a remarkable source of protein, which can help build muscle mass and increase metabolism, leading to more calories burned throughout the day.
10. Promotes better sleep
Pumpkin seeds are a natural source of tryptophan, an amino acid that is associated with improvements in sleep.
Tryptophan is converted to melatonin in the body, which is a hormone that regulates sleep-wake cycles.
Consuming pumpkin seeds may help increase the levels of tryptophan in the body, which can promote better sleep quality and duration.
The health benefits of pumpkin seeds prove that the seeds are helpful to the overall body, including the sexual health of men. For pumpkin to produce these positive functions in your body, you must take it in good amounts but not in excess, as it can become harmful. Moderation is the word!