Pumpkin Seeds’ Top 10 Scientifically Proven Health Benefits
Although pumpkin seeds are small, they are high in nutrients.
Even if you only eat a small amount of them, you will get a lot of healthy fats, magnesium, and zinc.
As a result, pumpkin seeds have been linked to several health benefits.
Improved heart and prostate health, as well as protection against certain types of cancer, are among these benefits.
Full of Beneficial Nutrients.
Pumpkin seeds are also referred to as “pepita” in Mexican Spanish.
Unlike the hard white seeds from a carving pumpkin, most supermarket pumpkin seeds do not have a shell.
One ounce (28 grams) of shell-free pumpkin seeds contains approximately 151 calories, the majority of which are from fat.
Furthermore, a 1-ounce (28-gram) serving contains:
- 1.7 grams of fiber
- Carbohydrates: 5 g
- 7 gram protein
- 13 g of fat (6 of which are omega-6s)
- 18% of the RDI for vitamin K
- 33 percent of the RDI for phosphorus
- Manganese: 42 percent of RDI
- Magnesium provides 37% of the RDI.
- 23 percent of the RDI for iron
- 14 percent of the RDI for zinc
- Copper accounts for 19% of the RDI.
Associated with a Lower Risk of Certain Cancers.
Pumpkin seed diets have been linked to a lower risk of stomach, breast, lung, prostate, and colon cancer.
In a large observational study, eating them was linked to a lower risk of breast cancer in postmenopausal women.
Other research suggests that the lignans in pumpkin seeds may play an important role in the prevention and treatment of breast cancer.
Further research found that a supplement containing pumpkin seeds had the ability to slow down the growth of prostate cancer cells in test tubes.
Improve the Health of Your Prostate and Bladder.
Pumpkin seeds may help relieve the symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges and causes urination problems.
Pumpkin seed consumption reduced symptoms and improved quality of life in a one-year study of over 1,400 men with BPH.
According to additional research, taking pumpkin seeds or their products as supplements may help treat symptoms of an overactive bladder.
In one study of 45 men and women with overactive bladders, 10 grams of pumpkin seed extract taken daily improved urinary function.
Magnesium levels are very high.
Pumpkin seeds are one of the best natural sources of magnesium, a mineral that many Westerners’ diets are deficient in.
In the United States, approximately 79 percent of adults consume less magnesium than the daily recommended amount.
Magnesium is required in over 600 chemical reactions in your body. Adequate magnesium levels, for example, are required for:
- Blood pressure management
- lowering the risk of heart disease
- Creating and maintaining strong bones
- Keeping blood sugar levels in check
May Benefit Heart Health.
Pumpkin seeds are high in antioxidants, magnesium, zinc, and fatty acids, all of which may benefit your heart health.
Animal studies have also revealed that pumpkin seed oil may lower high blood pressure and cholesterol levels, both of which are important risk factors for heart disease.
A 12-week study of 35 postmenopausal women discovered that taking pumpkin-seed oil supplements reduced diastolic blood pressure (the lowest number on a reading) by 7% and increased “good” HDL cholesterol levels by 16%.
Other research suggests that pumpkins’ ability to increase nitric oxide production in the body may be responsible for their beneficial effects on heart health.
Nitric oxide aids in the expansion of blood vessels, improving blood flow and lowering the risk of plaque formation in your arteries.
Blood Sugar Levels Can Be Reduced.
Pumpkin, pumpkin seeds, pumpkin-seed powder, and pumpkin juice have all been shown in animal studies to lower blood sugar levels.
This is especially important for diabetics, who may struggle to keep their blood sugar levels under control.
Several studies have found that taking pumpkin juice or seed powder supplements reduced blood sugar levels in people with type 2 diabetes.
Pumpkin seeds’ high magnesium content may be responsible for their anti-diabetic properties.
Very High in Fiber.
Pumpkin seeds are an excellent source of dietary fiber, with 1.1 grams of fiber in a single 1-oz (28-gram) serving.
A fiber-rich diet can help with digestive health.
Furthermore, high-fiber diets have been linked to a lower risk of heart disease, type 2 diabetes, and obesity.
It has the potential to improve sperm quality.
Men with low zinc levels have lower sperm quality and a higher risk of infertility.
Pumpkin-seeds, which are high in zinc, may help to improve sperm quality.
According to one mouse study, they may also protect human sperm from damage caused by chemotherapy and autoimmune diseases.
Pumpkin seeds are also high in antioxidants and other nutrients that can help to maintain healthy testosterone levels and overall health.
All of these factors, taken together, may benefit fertility and reproductive function, particularly in men.
Possibly Beneficial to Sleep.
If you have trouble sleeping, try eating some pumpkin seeds before going to bed. They are a natural source of tryptophan, an amino acid that can aid in sleep.
It is thought that consuming around 1 gram of tryptophan per day will improve sleep, to get the required amount of tryptophan, however, you would need to consume approximately 7 ounces (200 grams) of pumpkin-seeds.
The zinc in these seeds can also aid in the conversion of tryptophan to serotonin, which is then converted to melatonin, the hormone that regulates your sleep cycle.
Furthermore, pumpkin-seeds are a good source of magnesium. Adequate magnesium levels have also been linked to improved sleep.
In a few small studies, taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels.
Carotenoids and vitamin E are antioxidants found in pumpkin-seeds.
Antioxidants have the ability to reduce inflammation and protect your cells from harmful free radicals. As a result, eating foods high in antioxidants can help protect against a variety of diseases.
In one study, pumpkin seed oil reduced inflammation without causing side effects in rats with arthritis, whereas animals given an anti-inflammatory drug experienced side effects.
It is thought that the high levels of antioxidants in pumpkin-seeds contribute to their benefits on the health.
15 Best Inspirational Pumpkin Seed Recipes For Fall
If you’ve been saving pumpkins this fall season, you might have an influx of pumpkin-seeds at your disposal. However, rather than simply tossing these seeds away, You can even incorporate them into your favorite dishes! They can be roasted and eaten throughout the day, or they can be mixed into sauces. With that in mind, here are 15 exceptional pumpkin seed recipes for the fall season.
15. DARK CHOCOLATE BARK WITH TOASTED QUINOA, OATS, & SEEDS
This quick and easy dark chocolate bark recipe with toasted quinoa, oats, and seeds is full of healthy, all-natural ingredients and is the ideal healthy treat!
14. MAPLE PECAN GRANOLA RECIPE
Looking for a healthy cinnamon granola recipe that’s high in fiber and flavor? This vegan and gluten-free Maple Pecan Granola Recipe… the ideal choice for a healthy start to the day or as a nutritious snack!
13. ROASTED PUMPKIN SEEDS
Don’t throw out those Jack-o-Lantern seeds! Save them to make a batch of simple roasted pumpkin-seeds! This simple salty snack takes only 15 minutes to prepare and 25 minutes to roast!
12. PUMPKIN SEED VEGAN RANCH DRESSING
Pumpkin-seeds are added to this vegan ranch dressing recipe for extra creaminess and nutritional value. It’s simple, healthy, delicious, keto-friendly, and full of good-for-you ingredients.
11. PUMPKIN GINGERSNAP COOKIE DOUGH BALLS
Pumpkin gingersnap cookie dough balls are small bites bursting with autumn flavors. These pumpkin balls are a no-bake dessert made with spicy gingersnaps, toasted pepitas, peanut butter chips, and pumpkin puree, then dipped in white chocolate and sprinkled with nuts.
10. SAVOURY VEGAN MUFFINS
These savory vegan muffins are both simple and addictive. They’re the ideal savory food that hits the spot. You can eat them as a tasty snack or as a side dish.
9. PUMPKIN SEED BUTTER
This rich and creamy pumpkin-seed butter is quick and easy to make. Spread it on bread or muffins, add it to oatmeal, blend it into smoothies, or bake it into cookies or homemade granola bars!
8. DATE AND COCONUT BALLS (VEGAN & GLUTEN-FREE)
These date and coconut balls are a quick, filling, and nutrient-dense snack. They’re also gluten-free, vegan, nut-free, and sugar-free. You can make these ahead of time and store them in the fridge for a nutritious snack on busy days.
7. SWEET & SALTY MAPLE ROASTED PUMPKIN SEEDS RECIPE
Roasting the pumpkin-seeds is probably my favorite part of pumpkin carving! One of my favorite recipes to date is Sweet & Salty Maple Roasted Pumpkin Seeds.
6. SIMPLE ROASTED PUMPKIN SEEDS
Try making your own Roasted Pumpkin-Seeds by saving the seeds from your pumpkins. Learn everything there is to know about roasting pumpkin-seeds, including how to season them, as a tasty snack or crunchy garnish on all your favorite soups and salads!
5. PUMPKIN PIE SNACK BITES
You can eat your pumpkin pie in one bite. Pumpkin-seeds, butter, puree, and spice, combined with whole grain oats, make a healthy allergy-free, gluten-free, and vegan snack bite! No baking required to enjoy the flavors of autumn!
4. RAW COCONUT PUMPKIN SEED BUTTER
A delectably sweet and allergy-friendly spread for the ultimate snacking! Gluten-free, vegan, paleo, and nut-free Raw Coconut Pumpkin-Seed Butter recipe! Use it as a dip or spread for fruit or toast, or simply eat it with a spoon!
3. FRUIT AND GRAIN PUMPKIN BREAD
This bread came about after I went a little crazy buying pumpkins one fall. I created recipes like this Harvest Pork Stew and these Pumpkin Cheesecake Empanadas, but I still had an absurd amount of pureed pumpkin left over.
2. BAKLAVA: NUT-FILLED, PUMPKIN-SPICED, QUICK AND EASY
Instead of honey, maple syrup is used in this Autumn version of baklava. I also use a homemade pumpkin spice mix and a nut mixture.
1. MEXICAN MOLE SAUCE RECIPE (CHICKEN MOLE)
Layers of complex and bold flavors are simmered together over a long period of time before being blended until smooth in Mexican Mole sauce. Serve with heated rice, beans, wrapped in tortillas, or drizzled over your favorite tacos, nachos, and veggies after learning how to prepare this delectable chicken mole.