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These seeds can be easily incorporated into the diet.
Pumpkin seeds may be small, but they are packed with valuable nutrients. Eating only a small amount can provide you with a significant amount of healthy fats, magnesium and zinc.
For this reason, pumpkin seeds have been associated with several health benefits. These include better heart health, prostate health, and protection against certain types of cancer. Additionally, these seeds can easily be incorporated into your diet.
Here are 5 of the major science-backed health benefits of pumpkin seeds.
Rich in valuable nutrients
Pumpkin seeds are also known as “pepita”, a Mexican term in Spanish. Unlike the hard white seeds of a carved pumpkin, most store-bought pumpkin seeds do not have a shell.
These shelled seeds are green, flat and oval. One ounce (28 grams) of shelled pumpkin seeds has about 151 calories, mostly from fat and protein.
Additionally, a 1-ounce (28-gram) serving contains:
- Fiber: 1.7 grams
- Carbohydrates: 5 grams
- Protein: 7 grams
- Fat: 13 grams (of which 6 omega-6)
- 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 IDR
- Copper: 19% of the RDI
They also contain a large amount of antioxidants and a good amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folic acid.
Pumpkin seeds and seed oil also contain many other plant nutrients and compounds that have been shown to provide health benefits.
High antioxidant content
Pumpkin seeds contain antioxidants such as carotenoids and vitamin E. These can reduce inflammation and protect cells from harmful free radicals. This is why eating antioxidant-rich foods can help protect against many diseases.
The high levels of antioxidants in pumpkin seeds are believed to be partly responsible for their positive health effects.
In one study, pumpkin seed oil reduced inflammation in arthritic rats without side effects, while animals treated with an anti-inflammatory drug had adverse effects.
They can lower blood sugar levels
Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can lower blood sugar.
This is especially important for people with diabetes, who may have difficulty controlling their blood sugar levels. Several studies have found that supplementing with pumpkin juice or seed powder lowered blood sugar levels in people with type 2 diabetes.
The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
An observational study of over 127,000 people found that diets high in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women. More research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.
High fiber content
Pumpkin seeds are an excellent source of dietary fiber; shelled seeds provide 1.1 grams of fiber in a single 1 oz (28 grams) serving. A high-fiber diet can promote good digestive health.
Additionally, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity.
They can help improve sleep
If you have trouble sleeping, you may want to eat pumpkin seeds before bed. They are a natural source of tryptophan, an amino acid that can help promote sleep.
Consuming about 1 gram of tryptophan per day is believed to improve sleep. However, you should eat about 7 ounces (200 grams) of pumpkin seeds to get the required amount of tryptophan.
The zinc in these seeds can also help convert tryptophan into serotonin, which is then converted into melatonin, the hormone that regulates the sleep cycle. Additionally, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep.
Some small studies have found that taking a magnesium supplement improves sleep quality and overall sleep time in people with low magnesium levels.
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