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Pumpkin seeds have long been considered a good source of the mineral zinc, and the World Health Organization recommends consuming pumpkin seeds in a good way to get this nutrient. Pumpkin seeds are an edible seed that is commonly roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthy snack. This article will provide you with helpful information on the top 11 science-based health benefits of pumpkin seeds, their nutritional content, how to use them in your diet, and their risks. health may occur.
Pumpkin seeds are a small but packed full of nutrients valuable to humans including fat, magnesium and zinc. Because of their richness in nutrients, pumpkin seeds have been studied to link their health benefits.
Regularly eating pumpkin seeds can improve cardiovascular health, boost prostate health in men, and protect against certain cancers. Moreover, pumpkin seeds also have a delicious taste and are easy to combine with many dishes in every family's daily menu.
Here are the top 11 health benefits of pumpkin seeds for the body that are supported by scientific evidence.
1. Pumpkin seeds are full of valuable nutrients
Pumpkin seeds are also known as “pepita” – a term that comes from Mexican Spanish. Pumpkin seeds have a hard, white outer shell, which is completely different from the shelled supermarket pumpkin seeds that are green, smooth, and oval.
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The content of nutrients in 28 grams of peeled pumpkin seeds includes:
Energy: 151 Kcal mainly from fat and protein Fiber: 1.7 grams Carbohydrates: 7 grams Fat: 13 grams including 6 grams of omega-6 fatty acids. Vitamin K: 18% of the DV Phosphorus: 33% of the DV Manga: 42% of the DV Magnesium: 37% of the DV Iron : 23% of the DV Recommended Daily Intakes Zinc: 14% of the Recommended Daily Intakes Copper: 19% of the Daily Needs In addition, pumpkin seeds are also rich in antioxidants and a good amount of polyunsaturated fatty acids, potassium, vitamin B2 and folate. Pumpkin seeds and oils extracted from pumpkin seeds have also been shown to provide many health benefits.
2. High antioxidant content
Pumpkin seeds are packed with antioxidants like carotenoids and vitamin E. These substances have anti-inflammatory effects, neutralize free radicals that are harmful to cells. That is why consuming foods rich in antioxidants can protect the body and prevent many chronic diseases.
In one study, oil extracted from pumpkin seeds was effective in reducing inflammation in rats with arthritis without any side effects while most of the experimental animals experienced these symptoms. Side effects of anti-inflammatory drugs.
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3. Reduce the risk of certain cancers
Diets high in pumpkin seeds have been linked to a reduced risk of several types of cancer including stomach cancer, breast cancer, lung cancer, prostate cancer, and colon cancer.
A highly accurate study has confirmed that nutrients in pumpkin seeds such as lignans are associated with a reduced risk of breast cancer in postmenopausal women and slow the growth of breast cells. cancer cells in patients with prostate cancer.
4. Improves Bladder and Prostate Health
Pumpkin seeds can relieve some symptoms of benign prostatic hyperplasia, a medical condition that causes the prostate gland to enlarge, making it difficult to pass urine.
In a year-long study in more than 1,400 men with benign prostatic hyperplasia, pumpkin seed consumption reduced symptoms of the disease and played an important role in improving quality of life. . Further studies show that pumpkin seeds or their products can help treat symptoms of bladder problems and improve urinary function.
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5. Very Rich in Magnesium
Pumpkin seeds are one of the best natural sources of magnesium for humans. Magnesium is a mineral that is often lacking in the diets of people around the world, especially Westerners. In the US, about 79% of adults do not get the recommended daily amount of magnesium.
Magnesium is needed for more than 600 chemical reactions in the body. Ensuring adequate magnesium levels are important for:
Controlling blood pressure Reducing the risk of cardiovascular disease Improving bone health Regulating blood sugar levels.
6. Improves Heart Health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc and beneficial fatty acids. All of these help protect and promote the health of the cardiovascular system. Animal studies have shown that pumpkin seed oil can reduce blood pressure and cholesterol levels, two leading risk factors for cardiovascular disease.
A 12-week study in 35 postmenopausal women found that pumpkin seed oil was able to lower diastolic blood pressure by up to 7% and increase good cholesterol (HDL cholesterol) by up to 16%. Other studies show that pumpkin seeds increase the production of nitric oxide, a substance responsible for the positive effects on heart health. Nitric oxide helps blood vessels dilate, improving blood flow and reducing the risk of plaque formation in the blood vessels.
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7. Lower blood sugar
Animal studies have shown that pumpkin seeds and pumpkin seed products can lower blood sugar. This is especially important for people with diabetes. Some studies also show that pumpkin juice or powder from pumpkin seeds can lower blood sugar in patients with type 2 diabetes.
As mentioned above, pumpkin seeds are a food rich in magnesium, this is one of the reasons that pumpkin seeds can have an impact on blood sugar. A study of 127,000 subjects found that a diet rich in magnesium was associated with a reduced risk of diabetes in both sexes.
8. High fiber content
Pumpkin seeds are an excellent source of fiber. Unpeeled pumpkin seeds provide about 1.1 grams of fiber per 28 grams of seeds.
Many studies have proven that a diet rich in fiber can help promote the health of the digestive system. In addition, fiber also helps reduce the risk of cardiovascular and metabolic syndromes (hypertension, coronary heart disease, dyslipidemia), type II diabetes, and overweight and obesity.
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9. Improve sperm quality
Low zinc levels can reduce sperm quality and increase the risk of infertility in men. Pumpkin seeds are rich in zinc, thanks to which they have the ability to improve sperm quality.
Evidence from a rat study shows that the zinc in pumpkin seeds can protect sperm from damage caused by chemotherapy as well as autoimmune diseases. Pumpkin seeds are also high in antioxidants and nutrients. Other nutrients contribute to increasing testosterone hormone levels and improving the overall health of men.
All of the above factors make pumpkin seeds a fertility food, especially in men.
10. Improve the quality of sleep
In addition to the nutrients mentioned above, pumpkin seeds also contain a lot of tryptophan, an amino acid that promotes the body to fall asleep faster and deeper. Supplementing with about 1 gram of tryptophan per day is thought to improve sleep quality in a positive way. The zinc found in pumpkin seeds can also aid in the conversion of tryptophan into serotonin, which is then converted into melatonin, a hormone that helps regulate sleep cycles. In addition, some studies have also found that supplementing with magnesium (a nutrient rich in pumpkin seeds) also helps improve sleep quality, limiting night awakenings, tossing and turning, and trouble sleeping.
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11. Easy to add to the diet
Pumpkin seeds have a rather unique taste and can be easily combined with other items in the diet.
In many countries, they are popular snacks that can be eaten raw, roasted, dried or salted. They can also be added to smoothies, yogurt, and fruit.
Some people can even use pumpkin seeds to make cakes. However, like many other seeds, pumpkin seeds contain phytic acid, an acid that can reduce the biological effects of certain other nutrients in foods.
Pumpkin seeds are very nutritious and have powerful antioxidant content that can protect the body against many different health related problems. In fact, pumpkin seeds have been shown to improve cardiovascular health, lower blood sugar levels, support fertility as well as improve sleep quality, and even protect against certain types of cancer. type of cancer. The rich nutrient content also makes pumpkin seeds able to provide many other health benefits including improved mood and immune system function. More importantly, they can be easily added to your daily diet.
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References: healthline.com, whfoods.com, medicalnewstoday.com
