Pumpkin seeds are small but they are full of valuable nutrients.
Just eating a small amount of pumpkin seeds can provide you with a significant amount of healthy fats, magnesium and zinc.
That's why pumpkin seeds are associated with some health benefits.
These include improving cardiovascular and prostate health and fighting certain types of cancer.
Moreover, these nuts can easily be put into your daily diet.
Here are 11 health benefits of scientifically proven pumpkin seeds.
first. Full of valuable nutrients
Pumpkin seeds are edible nuts of pumpkin. they are also called "pepita" - a Spanish word for Mexicans.
Unlike white, hard-seeded seeds from zucchini to carve decorations, most pumpkin seeds bought in supermarkets have no shells.
These seeds are not flat and have an oval shape with green.
These are raw pumpkin seeds (white) and pumpkin seeds that have peeled off (green):
There are approximately 151 calories in one oz (28 grams) of non-shelled pumpkin seeds, mostly fat and the protein .
Also 1 oz (28 grams) in a meal containing :
- Fiber: 1.7 grams.
- Carb: 5 grams.
- The protein: 7 grams.
- Fat: 13g (of which 6 grams is omega-6s).
- Vitamin K: 18% RDI.
- Phosphorus: 33% RDI.
- Mangan: 42% RDI.
- Magnesium: 37% RDI.
- Iron: 23% RDI.
- Zinc: 14% RDI.
- Copper: 19% RDI.
They also contain a lot of antioxidants and an amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Its pumpkin seeds and oils also contain many different nutrients, proven to be beneficial to health .
Conclude: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. 1 oz (28 grams) contains about 151 calories.
2. H The amount of antioxidants high
Pumpkin seeds contain antioxidants such as carotene and vitamin E .
Antioxidants can reduce inflammation and protect cells from harmful free radicals. Therefore, consuming antioxidant-rich foods can help fight many different diseases .
It is thought that high levels of antioxidants in pumpkin seeds are responsible for the positive effects on health.
In one study, inflammation was reduced when arthritis-treated rats were fed with arthropods. The mice given anti-inflammatory drugs experienced some side effects, while the mice given pumpkin oil did not experience any side effects .
Conclude: Pumpkin seeds carry in themselves antioxidants that can fight off disease and reduce inflammation.
3. Related to reducing the risk of some cancers
A diet with a lot of pumpkin seeds is associated with a reduction in stomach cancer, breast, lung, prostate and colon cancer .
A large observational study found that eating pumpkin seeds reduced the risk of breast cancer in women during menopause .
Other studies also show Pumpkin seeds play an important role in preventing and treating breast cancer .
Many in vitro scientific studies have found that using functional foods containing pumpkin seeds is capable of slowing the growth of prostate cancer cells .
Conclude: Some evidence has shown that pumpkin seeds can help prevent certain types of cancer.
4. Improve prostate and bladder health
Red ball seeds can help reduce symptoms of (BPH), this is a condition in which the prostate gland increases and can cause problems with urine excretion.
Some empirical studies on humans suggest that eating this type of nut reduces symptoms associated with BPH .
A study of 1,400 men to observe the effect of consuming pumpkin seeds on BPH. After a year, these men reduce symptoms and have a better quality of life .
There is also research showing that using pumpkin seeds or pumpkin seed products as supplements can help treat the symptoms of .
Another study showed that daily use of 10 grams of pumpkin seed extract improves urinary function in men aged 45 and women with overactive bladder .
Conclude: Pumpkin seeds have the effect of reducing the symptoms of benign prostate enlargement and overactive bladder.
5. Provide great content magnesium
Pumpkin seeds are one of the most natural sources of magnesium. This is important because magnesium deficiency is a common condition in Western countries.
In the United States, about 79% of adults consume magnesium less than the recommended daily intake .
Magnesium is an essential mineral for more than 600 chemical reactions in the body. Therefore consuming sufficient amounts of magnesium is important for:
- Blood pressure control .
- Reducing the risk of heart disease .
- Form and maintain strong bones .
- Adjust blood sugar .
Conclude: Pumpkin seeds are a great source of magnesium minerals. Adequate magnesium levels are very important for blood pressure, heart health, bone health and blood sugar.
6. Improve cardiovascular health
Pumpkin seeds are a great source of antioxidants, magnesium, zinc and fatty acids, all of which help you keep your heart healthy .
Animal studies have also demonstrated that pumpkin seed oil works to lower blood pressure and cholesterol levels.
These are two important factors that contribute to the risk of heart disease .
A study with 35 menopausal women found that pumpkin oil supplementation can reduce diastolic blood pressure to 7% and increase "beneficial" HDL cholesterol to 16% in 12 weeks .
Other studies have also shown that nitric oxide enzymes contained in pumpkin seed oil have a positive effect on cardiovascular health .
Nitric oxide has a role in expanding blood vessels, improving blood flow and reducing the risk of developing plaque in the arteries.
Conclude: Nutrients inside pumpkin seeds can help keep a healthy heart by lowering blood pressure and boosting good cholesterol.
7. Reduce blood sugar levels
Animal studies show that pumpkin, pumpkin seeds, pumpkin seeds processed into pumpkin powder and juice are capable of making Reduce blood sugar .
This is especially important for people with diabetes who are struggling to control blood sugar levels.
Some studies have found that supplementing a diet with pumpkin juice or red seed powder will reduce blood sugar in people with type 2 diabetes .
High levels of magnesium in pumpkin seeds are beneficial for diabetes.
One study observed 127,000 men and women showing a magnesium-rich diet was associated with a 33% reduction in diabetes risk in men and women by 34% .
More research is needed to confirm the effects in controlling blood sugar.
Conclude: Pumpkin seeds can help reduce blood sugar for people with type 2 diabetes. However, more research is needed on the subject.
8. Contains High in fiber
Pumpkin seeds are an ideal source of fiber. 1- oz (28 grams) of whole grains in one meal provides up to 5.2 grams of fiber.
However, the peeled seeds contain 1.7 grams of fiber per oz. Green, pumpkin seeds are available in most supermarkets.
A diet high in fiber helps promote a healthy digestive system.
In addition, a diet high in fiber is associated with a lower risk of heart disease, type 2 diabetes and obesity .
Conclude: Pumpkin seeds are a great source of fiber. High-fiber diets are linked to many health benefits including reducing the risk of heart disease, diabetes and obesity.
9. Improve sperm quality
Low zinc levels are associated with reduced sperm quality and increased risk of infertility in men .
Because pumpkin seeds have a lot of zinc, they work to improve sperm quality.
Evidence from a mouse study shows that they can also help protect human sperm from chemotherapy and autoimmune diseases .
Pumpkin seeds are also rich in antioxidants and other nutrients involved in increasing testosterone levels and improving overall health.
Along with that, all these factors are beneficial for fertility and reproductive function, especially in men.
Conclude: High levels of zinc in pumpkin seeds help improve sperm quality and fertility in men.
ten. Improve sleep quality
If you have trouble sleeping, you can eat pumpkin seeds before going to bed. They are the source Naturally, amino acids may help improve sleep.
Consuming about 1 gram of tryptophan daily is thought to improve sleep .
However, you will need to consume about 7 oz (200 grams) of pumpkin seeds to get 1 gram of tryptophan needed.
Zinc in this type of seed can also convert tryptophan to serotonin, then turn into melatonin, which is a hormone that regulates your sleep cycle.
In addition, pumpkin seeds are an excellent source of magnesium. Having enough magnesium is related to having a better sleep .
Some small studies have found that using magnesium supplements helps improve sleep quality and total sleep time in people with low magnesium levels in the body .
Conclude: Pumpkin seeds are an effective source of tryptophan, zinc and magnesium, all of which help to get a good night's sleep.
11. Easy to spread g add regime eat
If you want to experience the benefits of pumpkin seeds, it's not difficult to incorporate them into your diet.
In many countries, they are a popular snack that can be eaten raw or roasted, salted or non-salted.
As well as eating them separately, you can add vitamins or Greek fruit yogurt.
You can add them to your meal by sprinkling salads, soups or cereals. Some people use pumpkin seeds in baked goods as an ingredient in savory pastries or breads and cream cakes.
However, like many nuts and beans, they contain phytic acid, which can reduce the bioavailability of some of the nutrients you eat.
If you eat nuts and beans on a regular basis, you can soak or germinate them to reduce the amount of phytic acid or bake them up.
Conclude: Pumpkin seeds can also be easily put into the diet as a snack or as an ingredient in dishes or baked goods.
Pumpkin seeds have e you benefit Come on other?
Pumpkin seeds are a nut rich in healthy nutrients such as improving energy and mood as well as immune system function.
Eating them can help solve problems of nutrient deficiency in the diet and combat health problems.