14 Proven Pumpkin Seeds Benefits And Nutrition Facts

Pumpkin seeds supply a rich source of magnesium. They also contain ample amounts of potassium, iron, zinc, and copper, and one serving can provide up to 14 to 42 percent of the daily target for these micronutrients. These vital vitamins and nutrients help with everything such as promoting bone and skin health to energy production.

Zinc works wonders for vision health and immunity while potassium promotes cardiovascular health. Not only this, but these potent seeds are also rich in antioxidants that protect cells from harmful free radicals. Therefore, you can include these healthy and tasty seeds in your regular diet to promote your health conditions.

Pumpkin Seeds are a great source of plant-based protein, with nearly 8.5 grams of protein in one ounce. It also contains amino acids whose profile is similar to soybeans, which are also known to be high-quality protein.

According to the dietary guidelines for Americans, they recommend eating a variety of protein that includes nuts and seeds, as well as a variety of legumes. Regular consumption of protein, especially plant-based protein has been linked to reducing the risk of metabolic syndrome and certain types of cancer improving blood sugar levels, managing weight, and overall digestive health.

Several research studies have found that pumpkin seeds are extremely beneficial in combating different types of cancer-growing cells. Pumpkin seeds are a rich source of polyphenols and other essential compounds which may protect against cancer. In a study, five different pumpkin seed extracts were examined for their effect on prostate cancer cells.

All of the extracts contained the cancer cells increasing in number. Another study also found a positive link between pumpkin seed consumption and reduced breast cancer risk. The researchers concluded that the effect of phytoestrogen-rich food is extremely high. Those who included phytoestrogen-rich foods had lower risks of breast cancer than those who did not.

Pumpkin seeds not only help to prevent prostate cancer, but they may also have positive benefits on prostate health. A study found that people with enlarged prostate and lower urinary tract symptoms, who religiously consume pumpkin seeds help them to lower their International Prostate Symptom Score (IPSS).

There was a major difference in improvement between the team who consumed pumpkin seeds as compared to people who were given a placebo. Therefore consumption of pumpkin seeds significantly improves the symptoms of Benign Prostatic Hyperlasis(BPH). However, much more human research needs to be conducted regarding this particular thing.

Managing healthy blood sugar levels is extremely important to prevent diabetes. These tiny little pumpkin seeds contain hypoglycemic properties, which help you to maintain blood sugar levels. In a study conducted, researchers found that participants who consumed pumpkin seeds were able to reduce their blood sugar level as compared to the group who did not consume it.

As discussed earlier, these seeds are rich in protein and fiber, which can slow the absorption of sugar in the bloodstream. Moreover combining these seeds with flax seed not only improved antioxidants but was also effective at reducing the risk of diabetes-related complications. However, this needs to be consumed at a moderate level otherwise there will be negative side effects.

It is evident that pumpkin seeds are filled with an excellent source of fiber, which helps to protect and improve digestive health. Research has also found that dietary fiber protects the gut microbiome, a type of microorganisms living in the digestive tract, improves colon health as well as prevents constipation.

So, consuming pumpkin seeds consistently promotes regular bowel movements as fiber adds bulk to the stool, which makes it easier to pass through the digestive tract. In addition to being rich in fiber, they also contain prebiotics that nourish the beneficial bacteria in the gut. These bacteria are essential in order to maintain a healthy gut microbiome which also helps maintain the immune function of the human body.

As discussed earlier, pumpkin seeds are a great source of fiber. This seed will promote your cardiovascular health especially when eaten along with the shell. It will not only reduce diseases related to the heart but also work wonders for people with obesity risk.

Moreover, the high magnesium content in pumpkin seeds is great for heart health and maintaining healthy blood pressure. These seeds may also increase levels of nitric oxide in the body which can dilate the blood vessels and promote healthy blood flow to help the heart work more efficiently. A study conducted on a group of people found that pumpkin oil supplements were able to lower diastolic blood pressure while increasing the level of HDL cholesterol.

The high magnesium-containing food, pumpkin seeds is an excellent food source for healthy bones. People suffering from magnesium deficiency, are most likely to experience osteoporosis, a condition of decreased bone density and bone mass that weakens bone health, lower bone mineral density and there is a high risk of bone fractures.

In addition, the low levels of magnesium in the body negatively affect the calcium levels in the blood. In every 100 grams of pumpkin seeds, they contain up to 262 milligrams of magnesium which is enough to cover 65 percent of your daily magnesium requirement. So, a quick pre or post-snack of these delicious yet tiny seeds will help your body gain strong bone health.

Getting enough sleep can be challenging, especially when you are constantly stressed about certain things or running on a tight schedule. If you find that you have less time to sleep or are not able to sleep then it will adversely affect your mood as well as your overall health.

Pumpkin seeds are high in tryptophan food, the type of amino acid that you are familiar with. Health experts have found that consuming tryptophan-rich foods significantly improves sleep quality and total sleep time. So, adding a handful of pumpkin seeds to your protein dinner recipes will not only boost the flavor of the meal but may also improve your irregular sleeping pattern.

Pumpkin seeds can regulate immune functions since they have an immunomodulatory effect. Moreover, these tiny seeds contain healthy fats, polyphenols, and prebiotics which are known to stimulate a healthy immune system. Also, they have high levels of vitamins A, C, and E which are known to fight off infections that may harm the immune system.

Some studies suggest that pumpkin seeds can be considered pharma foods, foods that are beneficial as a certain medication due to their functional and healing role in the human body. The presence of zinc is also equally beneficial to protect our body from inflammation, allergies, and invading pathogens, which ultimately prevent infection and improve overall immunity.

Regular consumption of pumpkin seeds for healthy weight loss can be extremely beneficial as these seeds enhance the feeling of fullness. The abundance of protein in pumpkin seeds is enough to make you feel satiated and can aid in enhancing the feeling of fullness and lowering calorie intake naturally.

The beneficial fats in pumpkin seeds can assist in maintaining blood sugar, which will help you lower your cravings. Similarly, the anti-inflammatory substances and antioxidants found in these tiny yet beneficial seeds can reduce stress levels and improve relaxation, which can further enhance weight loss. So, if you are looking for something healthy to include then go for pumpkin seeds as they will assist you in healthy weight loss.

Zinc found in pumpkin seeds is essential to maintaining healthy skin and the antioxidant helps to defend the skin by fighting with free radicals. Zinc in these seeds supports the production of collagen and elasticity promotes healthy skin and improves acne by reducing inflammation in the skin.

Pumpkin seeds also protect against sun damage as they contain an abundance of antioxidants which also protect skin from aging prematurely. Moreover, these seeds are loaded with essential fatty acids, which can help to maintain the skin's natural barrier and promote hydration. You can also use pumpkin seed oil instead of consuming it as the oil works great on the skin and even prevent bacterial and fungal infection.

Pumpkin seeds are a great alternative to get all the essential nutrients during the time of pregnancy. They are a great option to snack as they provide ample protein and fiber to help pregnant women feel full for long periods. For an extra fiber boost, you can choose whole pumpkin seeds that have been roasted with their peel.

These nutrient-rich seeds also help to maintain a healthy heart pumping and promote the formation of bones in the baby. They also help control your mood swings and nausea which are common during pregnancy and also promote sleep hormone melatonin. But if you are taking any supplements then make sure to consult your doctor before adding to your diet.

The presence of zinc in pumpkin seeds helps to promote sperm quality. Zinc is an essential type of trace element that helps to balance the hormones in the body. It is also equally beneficial for testosterone, prostate, and other functions. The deficiency of zinc in the body is associated with sperm abnormalities and lower testosterone levels.

Researchers have found evidence in several animal studies that pumpkin seeds improve sperm quality, although there are very few human studies done in this regard. Since pumpkin seeds are a high source of zinc, which benefits sperm quality, adding them to your diet may significantly help with fertility.

According to the United States Department of Agriculture, per 1-0z serving (28-grams) of unsalted pumpkin seeds contains:

• Energy: 163 kcal
• Carbohydrates: 4.2 grams
• Protein: 8.5 grams
• Fat: 13.9 grams
• Calcium: 15 milligrams
• Iron: 2.3 milligrams
• Magnesium: 156 milligrams
• Zinc: 2.2 milligrams
• Copper: 0.4 milligrams
• Selenium: 2.7 micrograms
• Phosphorus: 332 milligrams
• Manganese: 1.3 milligrams

Pumpkin seeds are easily available in grocery stores with or without their shells or you can buy a whole pumpkin and scoop the seeds from it.  After you get your hands on these super seeds you may wonder how exactly to include them in your daily diet. There are several methods to use pumpkin seeds, some of them are:

• Try adding pumpkin seeds to your protein smoothies as it can give you extra nutrients as well as enhance the taste of your delicious smoothie.
• You can also mix pumpkin seeds into yogurt, granola, or cereal for a healthy breakfast recipe that can be enjoyed by both children and adults.
• Use them to add some extra crunch to your vegan breakfast, lunch, and dinner recipes. You can also make powder of this seed to use in your dishes.
• These pumpkin seeds can also go perfectly with other ingredients to make dip like pesto, hummus, or guacamole.
• One of the most used and loved ways of incorporating pumpkin seeds is by adding them in cookies and bread as it gives them extra crunch.
• Garnish your favorite meal such as vegetarian soup recipes that are quick and easy to make, chicken dishes, or your favorite types of pasta.
• Lastly, you can toast or roast them in any of your favorite spices or seasonings for an easy and healthy snack.