Pumpkin seeds, also known as pepitas, are small, flat, green-colored seeds found in the inner cavity of a pumpkin. They have a nutty, slightly sweet flavor and are a popular snack and ingredient in many dishes. But did you know that pumpkin seeds are also a nutritional powerhouse, packed with essential nutrients and health benefits? In this article, we will explore the health benefits of pumpkin seeds and why you should consider adding them to your diet. Pumpkin seeds are an excellent source of many essential nutrients including magnesium, zinc, copper, protein, and healthy fats. There are approximately 151 calories in one ounce (28 grams) of pumpkin seeds.
Health Benefits of Pumpkin Seeds:-
Rich in antioxidants
Pumpkin seeds are a rich source of antioxidants, which can help protect your body from oxidative stress caused by free radicals. Free radicals are unstable molecules that can damage cells, leading to inflammation and chronic diseases such as cancer and heart disease. Antioxidants in pumpkin seeds include vitamin E, phenolic acids, and carotenoids.
Beneficial for heart health
Pumpkin seeds are also good for your heart. They are a good source of healthy fats, including monounsaturated and polyunsaturated fats, which may help lower cholesterol levels and reduce the risk of heart disease. Pumpkin seeds are also rich in magnesium, which is important for heart health. Studies have shown that a diet high in magnesium helps lower blood pressure and prevent heart disease.
Good for sleep
Pumpkin seeds contain tryptophan, an amino acid that the body converts to serotonin, a neurotransmitter that helps regulate sleep. Serotonin is then converted into melatonin, a hormone that helps regulate the sleep-wake cycle. Eating pumpkin seeds before bed can improve the quality and duration of sleep.
Blood sugar control
Pumpkin seeds are a good source of protein and healthy fats, which can help control blood sugar levels. They also contain fiber, which slows down the absorption of sugar into the bloodstream. Studies have shown that a diet high in fiber can help lower blood sugar levels in people with type 2 diabetes.
Improve prostate health
Pumpkin seeds are rich in zinc, which is important for prostate health. Studies have shown that men who consume more zinc have a lower risk of developing prostate cancer. Pumpkin seeds help in improving the symptoms of enlarged prostate.
Include pumpkin seeds in your diet like this:-
Pumpkin seeds can be eaten raw or roasted and are a great addition to salads, smoothies, oatmeal, and trail mix. Here are some ways to include pumpkin seeds in your diet:
You can add pumpkin seeds to your morning oatmeal or yogurt.
Make a paste of pumpkin seeds over pasta or roasted vegetables
You can sprinkle pumpkin seeds on top of your salad for extra crunch.
Pumpkin seeds can be added to your granola or trail mix.
Use pumpkin seed butter on toast or as a dip for fruits and vegetables.
