Pumpkin seeds are edible, flat, oval-shaped green seeds. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices, to create a delicious, crunchy snack.
They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate and beta-carotene, which the body converts into vitamin A.
They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate and beta-carotene, which the body converts into vitamin A.
Benefits
Improves the Quality of Sperm
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men. Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.
May support blood sugar balance
Pumpkin seeds, together with linseed, may be helpful in preventing diabetic complications, such as high cholesterol and blood sugar levels. The hypoglycaemic properties of these seeds may help those with diabetes to better manage blood sugar levels.
Regulate blood pressure
Being an excellent source of magnesium, pumpkin seeds may help regulate blood pressure as part of a healthy diet, but more research is needed on the role magnesium plays in this area.
Help you sleep better
Magnesium is needed for normal sleep regulation, so consuming pumpkin seeds, which are a good source of magnesium, may help improve sleep.
Improve Heart Health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids all of which may help keep your heart healthy.
Improve Prostate and Bladder Health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
High in Antioxidants
Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.
Skin and eye health
Pumpkin seeds are a good source of squalene, an antioxidant compound that is similar to beta-carotene. Squalene occurs throughout all body tissues, and it appears to play a role in protecting the skin during UV and other types of radiation exposure.
Pregnancy
Pumpkin seeds are a good source of zinc. Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc. Nutritionists recommend additional zinc during pregnancy, as it is likely to improve health outcomes.
Zinc is also essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm delivery.
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men. Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.
May support blood sugar balance
Pumpkin seeds, together with linseed, may be helpful in preventing diabetic complications, such as high cholesterol and blood sugar levels. The hypoglycaemic properties of these seeds may help those with diabetes to better manage blood sugar levels.
Regulate blood pressure
Being an excellent source of magnesium, pumpkin seeds may help regulate blood pressure as part of a healthy diet, but more research is needed on the role magnesium plays in this area.
Help you sleep better
Magnesium is needed for normal sleep regulation, so consuming pumpkin seeds, which are a good source of magnesium, may help improve sleep.
Improve Heart Health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids all of which may help keep your heart healthy.
Improve Prostate and Bladder Health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
High in Antioxidants
Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.
Skin and eye health
Pumpkin seeds are a good source of squalene, an antioxidant compound that is similar to beta-carotene. Squalene occurs throughout all body tissues, and it appears to play a role in protecting the skin during UV and other types of radiation exposure.
Pregnancy
Pumpkin seeds are a good source of zinc. Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc. Nutritionists recommend additional zinc during pregnancy, as it is likely to improve health outcomes.
Zinc is also essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm delivery.
Side Effects
Eating pumpkin seeds in excess can cause stomach ache, flatulence, bloating and constipation.
Since pumpkin seeds are loaded with calories, eating them in excess can lead to weight gain.
Pumpkin seeds help to lower blood sugar levels. These seeds should be consumed in moderation by diabetics on medication and also people suffering from hypoglycemia.
People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty in breathing etc.
Since pumpkin seeds are loaded with calories, eating them in excess can lead to weight gain.
Pumpkin seeds help to lower blood sugar levels. These seeds should be consumed in moderation by diabetics on medication and also people suffering from hypoglycemia.
People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty in breathing etc.
Summary
Pumpkin seeds are highly nutritious and packed with powerful antioxidants. Eating them can help solve dietary deficiencies and may protect against various health problems. In addition, their rich nutrient content may provide other health benefits, such as improved energy, mood and immune function.
