12 Health Benefits of Pumpkin Seeds

Pepitas or pumpkin seeds are the small, flat, green seeds that are within a pumpkin. Even though they are small, pumpkin seeds are really good for you. Many cultures have utilised them in food and medicine for hundreds of years. As we learn more about natural and plant-based superfoods, pumpkin seeds have become a popular snack that is excellent for you and can be eaten in many different ways.

Nutritional Value of Pumpkin Seeds

Pumpkin seeds are an excellent way to get important nutrients. If you shell and roast 1 ounce (approximately 28 grams) of pumpkin seeds, you can expect to get the following: 

• Around 151 calories
• 7 grammes of protein
• Fat 13 grammes (6 grammes of omega-6)
• Five grams of carbs 
• 1.7 grammes of fibre 
• 37% of the recommended daily intake for magnesium 
• Phosphorus makes up 33% of the RDI. 
• Zinc makes up about 14% of the RDI. 
• 23% of the RDI Iron
• Carotenoids, vitamin E, and phenolic acids are all good for you because they fight free radicals.

The nutritional value, which is only one part of the nutrient offering, shows that pumpkin seeds are one of the most nutrient-dense foods in the plant food world.

12 Health Benefits of Pumpkin Seeds

Pumpkin seeds are a healthy food since they provide a lot of protein, vitamins, and minerals. Eating this nutrient in moderation can help you stay healthy and not get sick.

1. High in antioxidants: Pumpkin seeds have a lot of antioxidants, like vitamin E and carotenoids, that can help reduce inflammation and protect the body from harm caused by free radicals. 
2. Beneficial for heart health: Pumpkin seeds are beneficial for your heart because they include magnesium, healthy fats, and antioxidants. They lower high blood pressure and help keep cholesterol levels in check. 
3. Good for men's reproductive health: Studies have shown that pumpkin seed oil can benefit men's prostate health and ease some of the symptoms of benign prostatic hyperplasia, which may also help keep prostate cancer from happening. 
4. Helps keep blood sugar levels normal: Pumpkin seeds are high in magnesium, which helps keep blood sugar levels in line. This could aid patients with type 2 diabetes or those who are likely to have diabetes. 
5. Good for the immune system: Pumpkin seeds are abundant in zinc and iron, which may help boost the immune system and make you feel better. 
6. Helps you sleep better: Pumpkin seeds are a natural source of the amino acid tryptophan, which might help you sleep. Magnesium might also help you fall asleep. 
7. Helps You Keep Your Weight in Check: Pumpkin seeds are high in protein and fibre, which make you feel full and stop you from eating too much, which can make you gain weight. 
8. Helps the bladder perform better: Studies have indicated that pumpkin seed extract may help reduce the symptoms of an overactive bladder and make urine function better, especially in elderly adults. 
9. Good for skin and hair: Pumpkin seeds are full of antioxidants, omega-3s, and zinc, which may help hair and skin stay healthy and grow faster. 
10. Keeps Bones Strong: Pumpkin seeds are high in magnesium and phosphorus, which are good for bones and may help prevent osteoporosis. 
11. Anti-parasitic Properties: People have said for a long time that pumpkin seeds can help get rid of intestinal parasites, including roundworms and tapeworms. 
12. Mental Health: Pumpkin seeds are a good source of magnesium and tryptophan, which may help improve mood and even lessen the symptoms of stress or sadness.

How to Consume Pumpkin Seeds

Adding pumpkin seeds to your everyday diet is easy. You can consume raw pumpkin seeds as a snack or put them in your favourite smoothie to make it even better. No matter how you eat pumpkin seeds or add them to your diet, you'll still get the health benefits. Here are some ways to use pumpkin seeds in your daily meals so you can enjoy all the health benefits they give.

• You can eat them raw or roasted as a snack.
• Sprinkle it on salads and soups to give them some crunch.
• Blend it with your favourite fruits and vegetables to produce healthy smoothies.
• Add to muffins, toast, or granola bars to make them taste better.
• Spread pumpkin seed butter on everything, but not too much.
• To get protein, mix with nuts and dried fruits and eat as a snack.

To keep all the nutrients, don't eat seeds that are overly salty or sweet. Choose seeds that are raw or have been roasted without oil.

Side Effects of Pumpkin Seeds

Most individuals can consume pumpkin seeds with no problems. But you should be familiar with the following suggestions.

• As with other high-fibre foods, eating too many pumpkin seeds in one sitting could result in bloating or gas. 
• Allergies can occur, but they are uncommon. 
• Pumpkin seeds are weighty in calories. So be cautious with how much you consume. 
• Pumpkin seeds may not interact safely with certain diuretics, drugs lowering blood pressure, or medication for diabetes.

If you are uncomfortable or have other medical conditions, you should always speak with your doctor before including it in your diet.

Conclusion

Pumpkin seeds are a superfood that is easily available and dense in nutrients that are healthy for almost every part of the body—including the heart, bones, bladder, and brain. Adding pumpkin seeds to your diet has potential health benefits, and the best part is that they taste great and are convenient, whether raw or roasted. You should, however, eat them in moderation and prepare them carefully to receive the most health advantages.

FAQs

1. How many pumpkin seeds should I eat each day?

You simply need a modest handful (around 28 grammes) to be healthy.

2. Can pumpkin seeds be consumed raw?

You can consume pumpkin seeds raw, but roasting them first might make them taste better and be easier to digest.

3. Are pumpkin seeds healthy for kids?

Yes! They are a fantastic source of vitamins and minerals for kids who are growing, but you should only give them a little bit so they don't choke.

Dr. Ramadevi.D 
Senior Dietitian, CARE Hospitals