10 Benefits Of Using Pumpkin Seeds

10 Benefits Of Using Pumpkin Seeds

Pumpkin seeds are tiny little seeds that are the pumpkins. They may look small, but the benefits that they provide are enormous. If you start using only a small amount of these seeds, it will benefit you more than anything.

Pumpkin seeds are rich in healthy fats, magnesium and zinc. Presence of these nutrients makes pumpkin seeds very healthy for humans. Some benefits that it can provide are heart health, prostate health and prevention from cancer.

Start using pumpkin seeds in your regular diet for the following reasons.

  • Pumpkin seeds have high amount of nutrients to offer

Many people don’t know this, but the seeds of the pumpkin are edible. They are also called “Pepita”, which is a Mexican-Spanish term for pumpkin seeds. Most pumpkin seeds that you can buy from the market don’t have a shell on them. They are flat and green in colour.

In one ounce (28g) of pumpkin seeds, there are only 150 calories. This is very less of a seed. These calories mainly composed of fat and protein. One serving (one ounce) of pumpkin seeds contains;

  • Fiber
  • Zinc
  • Fat
  • Carbohydrates
  • Magnesium
  • Vitamin K
  • Protein
  • Phosphorous
  • Iron
  • Copper
  • Manganese

All these nutrients are required for healthy living. Adding pumpkin seeds to the diet provides all these nutrients for the body.

  • Pumpkin seeds have high amount of antioxidants

Antioxidants are required by the body to fight against free radicals. Pumpkin seeds have a high amount of antioxidants in them. They include vitamin E and carotenoids. These antioxidants are helpful to prevent internal inflammation and protect the cells.

If you eat antioxidant-rich food, you are more likely to prevent the risk of certain diseases. The high amount of antioxidants in pumpkin seeds brings various positive health benefits for you.

  • Pumpkin seeds reduce the risk of cancer

Cancer is an increased disease, which is highly prevalent these days. The diet, which has a high amount of pumpkin seeds, has a role in reducing the risk of stomach, breast, prostate, lungs, colon and bladder cancer. However, there is detailed research required to understand this mechanism.

RELATED: A Rapid Increase In Diabetes Linked Cancer Is An Alarming Situation

  • Pumpkin seeds improve prostate and bladder health among men

Among men, prostate health is essential to maintain. The foods, which help to maintain it, should be a part of the routine diet. Fortunately, pumpkin seeds help to relieve the symptoms of prostate problems.

These include benign prostatic hyperplasia (BPH), which a condition where the prostate gland enlarges in size and it may cause a problem while urinating. Research studies in humans tell that eating pumpkin seeds reduced the symptoms of benign prostatic hyperplasia.

The natural remedies for over-reactive bladder also suggest pumpkin seeds use. Some of the herbal medicines for the same purpose even have pumpkin seeds in them.

  • Pumpkin seeds have high magnesium content

If you cant get enough of magnesium, try pumpkin seeds as they have one best natural source of magnesium. Magnesium deficiency is very common for many people. Pumpkin seeds if used in routine can help to overcome this deficiency.

Only in the USA, nearly 79% of the adult population takes a low amount of magnesium, which increases the risk of magnesium deficiency. Magnesium is essentially required to complete various processes inside the body such as;

  • Blood pressure control
  • Heart health
  • Formation of healthy bones
  • Regulation of blood sugar levels

RELATED: Why Should You take Magnesium supplements?

  • Pumpkin seeds keep your heart healthy

The number of nutrients, minerals and antioxidants make pumpkin seeds a best choice for food to use every day. Pumpkin seed oil has been analysed for its role in reducing high blood pressure and cholesterol levels. It proved to be helpful in all individual experiments.

  • Pumpkin seeds can help in regulating blood sugar

Pumpkin seed, juice and pumpkin seed powder all forms are helpful to control the blood sugar levels in a human. It has been studied on animal models that the role of pumpkin seeds in blood sugar is remarkable.

It is particularly helpful for diabetic patients that work so hard to maintain their sugar levels. There are several types of research on it, which tell that using any pumpkin seed product in routine helps to lower down the sugar in type 2 diabetic patients.

The magnesium portion of pumpkin seeds is an additional aid in producing positive effects in type 2 diabetic patients.

RELATED: Is caffeine affecting your blood sugar?

  • Pumpkin seeds have a high amount of fibre in them

Pumpkin seeds are a rich source of dietary fibre. A single serving of 1 oz provides 5.2 grams of fibre. But the pumpkin seeds with shell removed have 1.7g of fibre/ounce.

Eating a right amount of fibre prevents the risk of digestive problems. It makes digestive system healthy and also reduced the risk of heart diseases, type 2 diabetes and obesity.

  • Pumpkin seeds improve the sperm quality in men

One fantastic benefit of pumpkin seeds is that they are beneficial for men who have reduced sperm count or their sperm quality is low. The reduction in sperm count and low-quality sperm are associated with infertility risks in men.

It is due to the low zinc levels. So it means anything that provides a high amount of zinc can help to overcome it. Pumpkin seeds have zinc in them, which can help in this regard. It is supported by research that pumpkin seeds protect the human sperm from the damages of chemotherapy and some autoimmune diseases.

Eating pumpkin seeds in routine also helps to increase testosterone levels and improve the overall health of men. It also increases fertility in men and promotes the reproductive function.

RELATED: Retrograde Ejaculation- Reasons, Symptoms, and Treatment 

  • Pumpkin seeds improve sleeping cycle

With so much stress in routine life, the natural sleep cycle is often disturbed. Sometimes working late night induces sleeplessness. Overthinking and stress may make you insomniac.

All thanks to Mother Nature, the solution lies in ordinary things around us. Pumpkin seeds help to regulate the sleeping cycles. If you eat some pumpkin seeds before going to bed, they will leave their impact by inducing a peaceful sleep in you.

Tryptophan is an amino acid, which helps to improve the sleep. Only 1 gram of tryptophan helps to promote sleep with an overall relaxation. To fulfil this requirement, you should take 7oz of pumpkin seeds to get 1 gram of tryptophan.

The presence of zinc inside pumpkin seeds helps tryptophan to convert into serotonin, which is then changed into melatonin. Melatonin is the hormone, which is responsible for regulating your sleeping cycle.

Additionally, pumpkin seeds have a high amount of magnesium in them. The magnesium levels also help to get a peaceful sleep. It even helps the people with sleeping irregularities and sleeping disorders.

If you like the benefits of pumpkin seeds, the best thing to know is that they are super easy to add to a daily diet. Pumpkin seeds are sold as a snack in many parts of the world. You can find them raw, roasted, salted or unsalted, as per your preference.

You don’t have to eat them raw. Add them to food recipes such as smoothies, yoghurt and fruit salads. You can also add them to main course meals. Some people like to add them to their baked food, i.e. cake, bread etc.

The nutrient of pumpkin seeds has a lot more to offer. These are the benefits that are known to us evident by the scientific research. There are so many benefits, which don’t have research to support.

Some of these benefits are mood improve, energy boost, immunity enhancement and others. Eating pumpkin seeds alone or with food recipes both work to give you all its vital benefits.



The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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