Nature often provides us with hidden gems, and pumpkin seeds are one such treasure. Despite their small size, they are packed with a wealth of vitamins and minerals. These seeds are more than just a seasonal snack; they offer various health benefits that make them a valuable addition to your diet. From improved heart health to potential cancer protection, pumpkin seeds have proven their worth in scientific studies. This blog will delve into seven remarkable health benefits of pumpkin seeds.
What are the different benefits of pumpkin seeds?
Here are the seven pumpkin seeds’ health benefits that will help you achieve excellent health and well-being:
- Loaded with valuable nutrients
- High in antioxidants
- Reduces the risk of certain cancers
- Improves prostate and bladder health
- Very high in magnesium
- May improve heart health
- Can lower blood sugar levels
Benefit 1
Pumpkin seeds, also known as "pepitas", are a fantastic source of nutrition. They are free from the hard shell found in carving pumpkins, making them easier to enjoy. An ounce of these shell-free pumpkin seeds contains approximately 160 calories, primarily from healthy fats and protein. They are a rich source of nutrients such as manganese, copper, magnesium, zinc, and essential vitamins. Additionally, they contain antioxidants, potassium, riboflavin, and folate, further enhancing their nutritional value.
Benefit 2
Pumpkin seeds are loaded with antioxidants such as flavonoids, phenolic acids, vitamin E, and carotenoids. These antioxidants are vital in reducing inflammation and safeguarding cells from the damage caused by free radicals. The presence of antioxidants in pumpkin seeds is thought to contribute to their positive effects on health. For instance, pumpkin seed oil reduced inflammation in a study involving rats with arthritis, all without the adverse side effects associated with anti-inflammatory drugs.
Benefit 3
Emerging research suggests that pumpkin seeds may contain compounds that help protect from cancer. An observational study found that consuming pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women. Furthermore, the lignans found in pumpkin seeds may also significantly prevent and treat breast cancer. In addition, a test-tube study showed that pumpkin seed extract had the potential to slow the growth and spread of prostate cancer cells.
Benefit 4
Pumpkin seeds may relieve the symptoms of benign prostatic hyperplasia (BPH), a condition wherein the prostate gland enlarges to cause urinary problems. Several human studies have shown that consuming pumpkin seeds reduces BPH symptoms. Additionally, compared to prescription medication, pumpkin seed oil had fewer adverse side effects while improving the quality of life for those with BPH. Research also suggests that pumpkin seeds or their products may help alleviate symptoms of an overactive bladder.
Benefit 5
Pumpkin seeds are a natural source of magnesium, a mineral often deficient in Western diets. Magnesium is essential for various bodily functions, including regulating blood pressure, reducing the risk of heart disease, maintaining bone health, and controlling blood sugar levels. Nearly half of adults worldwide have an insufficient magnesium intake, underscoring the significance of incorporating magnesium-rich foods, including pumpkin seeds, into one's diet.
Benefit 6
Pumpkin seeds contain antioxidants, magnesium, zinc, and unsaturated fats, which contribute to heart health. Both human and animal studies have indicated that pumpkin seed oil can reduce blood pressure and cholesterol levels, which are significant risk factors for heart disease. For example, a 12-week study involving postmenopausal women showed that pumpkin seed oil supplements lowered diastolic blood pressure and increased HDL (good) cholesterol levels. Additionally, pumpkin seeds may increase nitric oxide production, which expands blood vessels, improving blood flow and reducing the risk of artery plaque growth.
Benefit 7
Animal studies have demonstrated that pumpkin seeds and their powder and juice can lower blood sugar levels. In a study involving healthy adults, those who consumed meals containing pumpkin seeds experienced reduced blood sugar levels following a high-carb meal. This effect may be attributed to the high magnesium content in pumpkin seeds. A large observational study found that individuals with the highest magnesium intake had a 15 per cent lower risk of developing type 2 diabetes over a 28-year period compared to those with the lowest intake, suggesting that pumpkin seeds may contribute to better blood sugar control.