Description
Science-Based Health Benefits of Pumpkin Seeds
Pumpkin seeds are highly nutritious and may be associated with health benefits, including improved fertility, better heart health, and enhanced blood sugar control.
Pumpkin seeds may be small, but they’re packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
Because of this, pumpkin seeds have been associated with several health benefits, including improved heart health, prostate health, and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by scie
1. Full of valuable nutrients
Pumpkin seeds are also known as “pepitas,” a Mexican Spanish term.
1 ounce (oz), or 28 grams (g), of shell-free pumpkin seeds has roughly 160 calories, which are mainly from fat and protein
In addition, a 1-oz (28-g) serving contains the following nutrients.
Carbs: 3 g
Protein: 8.6 g
Fat: 14 g
Fiber: 1.7 g
Manganese: 56% of the Daily Value (DV)
Copper: 42% of the DV
Magnesium: 40% of the DV
Phosphorus: 28% of the DV
Zinc: 20% of the DV
Iron: 14% of the DV
In addition to the nutrients listed above, pumpkin seeds also contain some antioxidants and small amounts of potassium, riboflavin, and folate
SUMMARY
Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium, and many other nutrients. 1 oz (28 g) contains about 160 calories.
2. High in antioxidants
Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids.
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. For this reason, consuming foods rich in antioxidants can help protect against many diseases.
It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
In one older study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effect
SUMMARY
Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
3. Linked to a reduced risk of certain cancers
Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth
In fact, a 2012 observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women.
Other older studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer.
Furthermore, one test-tube study found that pumpkin seed extract had the potential to slow down the growth and spread of prostate cancer cells.
SUMMARY
Some evidence suggests that pumpkin seeds may help prevent certain types of cancer.
4. 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.
Several studies in humans found that eating these seeds reduced symptoms associated with BPH.
In a 2021 study, pumpkin seed oil consumption was able to reduce symptoms and improve quality of life in 73 people with BPH. Additionally, though pumpkin seed oil was not as effective as a prescription medication, it was associated with fewer negative side effects.
Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.
One older study in 45 people with overactive bladders found that taking 10 g of pumpkin seed oil extract daily improved urinary function
SUMMARY
Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
5. Very high in magnesium
Pumpkin seeds are one of the best natural sources of magnesium, a mineral that is often lacking in the diets of many Western populations.
In the United States, around 48% of adults have a magnesium intake below the recommended daily amount.
Magnesium is needed for more than 600 chemical reactions in your body. Adequate levels of magnesium are also important for
Controlling blood pressure
Reducing heart disease risk
Forming and maintaining healthy bones
Regulating blood sugar levels
SUMMARY
Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure and blood sugar levels, as well as heart and bone health.
6. May improve heart health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats, all of which may help keep your heart healthy.
Human and animal studies have also shown that pumpkin seed oil may reduce blood pressure and cholesterol levels, two important risk factors for heart disease.
One older, 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased HDL (good) cholesterol levels by 16%
Other research suggests that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health (5Trusted Source).
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