The seeds that develop within pumpkins are known as pumpkin seeds. They offer fiber, protein, antioxidants, unsaturated fat, magnesium, and more. Pumpkin seeds are a tasty snack, component in recipes, and product. Some of the items that contain pumpkin seeds are pumpkin seed tofu, pumpkin seed butter, and pumpkin seed protein powder.
Here is more information about the nutrition and health advantages of pumpkin seeds, along with several recipes.
Advantages
Nutrients that are essential to your health are abundant in pumpkin seeds. In addition to their nutritional value, pumpkin seeds may have some direct health advantages when consumed.
Give out antioxidants
Flavonoids and phenols are two types of antioxidants found in pumpkin seeds.
In the body, phenols aid in the defense against substances that harm cells, perhaps delaying the onset of illness and aging. There is also ample evidence supporting their anti-inflammatory, antibacterial, and anticancer properties.
Numerous health-promoting benefits, including as prevention of cancer, arterial stiffening, and Alzheimer's disease, have been associated with flavonoids. Similar to phenols, flavonoids have potent anti-inflammatory properties and oppose substances that harm healthy cells.
Roasted pumpkin seeds may provide even more of these antioxidant benefits. Studies reveal that roasting increases the amount of phenols and flavonoids in pumpkin seeds. Not only may one buy roasted pumpkin seeds, but one can also roast their own seeds, using the seeds they remove during pumpkin carving.
Include healthy fat
Pumpkin seeds have higher fat content per 1-ounce meal (about a quarter cup) than protein or carbs. Most of that fat is made up of mono- and polyunsaturated fats.
It has been demonstrated that both of these fat types lower blood levels of harmful cholesterol, which can lessen the risk of heart disease and stroke.
Rich in magnesium
One of the best sources of magnesium is pumpkin seeds. More than 300 bodily functions depend on this mineral, including immune system support, bone strength, stable heartbeat, neuron and muscle function, and immune system maintenance. Magnesium also aids in blood sugar regulation and energy production.
Might lower the risk of breast cancer
Certain foods, such as pumpkin seeds, naturally contain substances called phytoestrogens that resemble the hormone estrogen.
A German research examining the relationship between foods high in phytoestrogen and the incidence of breast cancer in postmenopausal women. After compiling data from over 8,000 women, the researchers came to the conclusion that consuming foods high in phytoestrogens, such as pumpkin seeds, was substantially connected with a lower risk of breast cancer as compared to not eating these foods.
To be confident whether there is a beneficial impact, additional study would be required as past studies on the connection between phytoestrogens and breast cancer have shown conflicting results.
Their extracts might improve health
There is genuinely little human research on the direct health effects of ingesting pumpkin seeds. However, research has shown the potential health benefits of items made from pumpkin seeds, such as oils and extracts.
Small, mostly exploratory investigations have demonstrated that supplementing with pumpkin seeds may:
- For males between the ages of 50 and 75, lessen the symptoms of an enlarged prostate, such as the need to get up in the middle of the night to urinate.
- Boost heart health in postmenopausal women by lowering blood pressure and increasing blood flow, for example.
- Reduce symptoms of overactive bladder, such as frequent urination.
Nourishment
You may consume pumpkin seeds with or without their shells. As per the U.S. Department of Agriculture, each ounce of unsalted, shell-free pumpkin seeds offers:
- 163 calories
- 13.9g of fat
- 4.17g of carbohydrates
- 1.84g of fiber
- 8.45g of protein
- Magnesium: 37% of the daily value, or 156 mg
- Zinc: 19.7% of the daily value (2.17 mg)
- Iron: 12.7% of the daily value, or 2.29 mg
Zinc is involved in wound healing, cell division, pregnancy development, the breakdown of carbohydrates, and insulin action. It is also necessary for the immune system to function correctly. The senses of taste and smell also require it.
The mineral iron is necessary for a variety of processes. It is a component of hemoglobin, which helps muscles retain and use oxygen by transporting it throughout the body. It is included in a large number of other proteins and enzymes.
Advice on Consuming
They become white after they are shelled. They seem green when they don't have a shell. Pumpkin seeds may be eaten just as is in any condition. However, there are several additional methods to consume pumpkin seeds and enjoy their health advantages. One may:
- Baked pumpkin seeds with shells.
- Add pumpkin seeds to fruit salad, yogurt, avocado toast, overnight oats, or oatmeal.
- Mix them into salads or use as a garnish for stir fries, soups, cooked veggies, slaw, and hummus.
- To increase the protein content, whip pumpkin seed protein into mashed cauliflower, blended soups, and smoothies.
- Add pumpkin seed butter to baked products, pesto, sauces, smoothies, and energy balls.
Drink plenty of water after eating shelled pumpkin seeds as this will aid in your digestive system's processing of the fiber in the seeds. A few individuals have reported having bowel obstructions following large-scale consumption of pumpkin seeds in their shells, however these cases are incredibly unusual.
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