Introduction
Have you ever thrown out the seeds after you were finished carving your pumpkin? You might want to reconsider. Pepitas or little green seeds, have many health benefits. They are nutrient-rich and loaded with benefits to your health. Let’s find out why pumpkin seeds are deserving of a place in your meals every day.
1. Nutrient-Rich Powerhouses
Pumpkin seeds are rich in nutrients that are good for us. Aprx 160 calories, 8 grams of protein, 14 grams of fat and 2 grams of fiber are found in a 1-ounce (28-gram) portion. They are good sources of magnesium, zinc, iron and manganese which help provide you with daily dietary nutrients.
2. Heart Health Support
The high amount of magnesium in pumpkin seeds makes them valuable for heart health by helping reduce blood pressure and aid the heart. What’s more, healthy fats in these seeds can help manage cholesterol levels in your body. (The Times of India)
3. Blood Sugar Regulation
Pumpkin seeds have a positive influence on blood sugar, due to the high magnesium found in them. Being rich in magnesium, these seeds can make it easier for people with diabetes to control their blood sugar levels.
4. Enhanced Sleep Quality
Struggling with sleep? Since pumpkin seeds have tryptophan, the body uses it to make serotonin and melatonin, two hormones responsible for good sleep. Eating a handful of pumpkin seeds before going to bed might support better sleeping.
5. Immune System Boost
Pumpkin seeds are high in zinc and iron which is important for a strong immune system. Zinc is important for the immune system and iron helps with supplying oxygen to all parts of the body, both are needed for good health. (Hindustan Times)
6. Prostate and Urinary Health
Many people have turned to pumpkin seeds to help maintain healthy prostate function. It has been suggested that these seeds may ease the symptoms of BPH and improve urine flow.
7. Bone Strength Maintenance
Pumpkin seeds which have a lot of magnesium and phosphorus, help keep our bones strong. Taking in milk and milk products regularly can maintain the strength of bones and lower the risk of osteoporosis, mainly for postmenopausal women.
8. Digestive Health Promotion
Eating pumpkin seeds supports digestion and causes regular trip to the bathroom. Adding these seeds to your food can promote gastrointestinal health and help prevent constipation. (The Times of India)
9. Potential Cancer Risk Reduction
Antioxidants like vitamin E and carotenoids found in pumpkin seeds may guard the cells against any damage and lower inflammation. Some research shows that these qualities may help decrease the risk of diseases like breast and prostate cancer.
10. Weight Management Aid
Because they are high in fiber and protein, pumpkin seeds can make you feel full which helps you consume fewer calories overall. Choosing them as snacks or part of your meals can help you manage your weight. (Business Insider India)
How to Incorporate Pumpkin Seeds into Your Diet
- Snacking: Enjoy them raw or roasted for a quick, nutritious snack.
- Salads and Yogurt: Sprinkle on top for added crunch and nutrition.
- Smoothies: Blend into smoothies to boost protein and mineral content.
- Baking: Include in bread, muffins, or granola bars for a nutty flavor.
- Soups and Stews: Use as a garnish to enhance texture and taste.
Potential Side Effects and Considerations
Generally, pumpkin seeds are good for most people, but it’s important to keep the amount you eat under control. Eating a lot of them can result in gaining weight as they have lots of calories. Allergic reactions are also possible for some. Consult your doctor before trying new meals in your diet.
Conclusion
Besides being eaten during autumn, pumpkin seeds have many other uses. They are a great source of nutrients and can be helpful for different parts of your health. These seeds can help the heart and promote good sleep and they make a healthy difference when included in your diet. Next time, try eating pumpkin seeds—it can only do your body good!
