Pumpkin Seeds – Review the Latest Research

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Pumpkin seeds are rich in antioxidants, fiber, healthy fats, magnesium, protein, and much more. There could be direct advantages to eating pumpkin seeds. For instance, research has found that pumpkin seeds may aid in heart health and can aid in getting a good night's sleep.

Pumpkin seeds can be enjoyed as snacks or in various recipes like pumpkin seed butter and tofu. Find out more about the nutritional and health potential of these seeds.

1. Are Rich in Magnesium

The seeds of the pumpkin are a great source of magnesium. This mineral plays a crucial part in over 300 bodily reactions which include:

  • Keeping your heartbeat steady
  • Keeping muscle and nerve functions in check
  • Controlling blood sugar
  • Energy production
  • Bones strengthening
  • Helping to maintain a healthy immune system

2. Contain Healthy Fats and Fiber

Pumpkin seeds are rich in fat than carbohydrates and protein for one ounce, which is around one-quarter of cup. The pumpkin seed's fat is mostly polyunsaturated as well as monounsaturated fat. These healthy fats can lower LDL (“bad”) cholesterol levels. This reduces your risk of suffering from heart illness and stroke.

One-ounce serving of unsalted pumpkin seeds with no shells also contains 1.84 grams (g) of fiber. The experts suggest that females consume 25g of fiber daily while males consume 38g daily. However, many Americans consume less than that. Fiber helps in digestion and can help you feel fuller for longer time. Soluble fiber, the kind found in pumpkin seeds, may help prevent heart disease.

3. Has Been Shown To Increase Male Fertility

A few studies suggest that pumpkin seeds can enhance male fertility, including sexual stimulation and ejaculatory latency. Ejaculatory latency refers to the amount of time that it requires to exhale after vaginal sexual penetration.

Studies have shown that zinc deficiencies can hinder the quality and development of sperm cells. Pumpkin seeds are a great source of zinc, with around 2.17 milligrams (mg) per ounce of serving.

4. May Reduce Breast Cancer Risk

The phytoestrogens are natural substances found in a variety of foods, including pumpkin seeds. These substances are similar to estrogen, the hormone. A few studies suggest that consuming phytoestrogen-rich foods can reduce the risk of breast cancer.

Other research regarding the link of phytoestrogens with breast cancer have proven to be mixed. More research is needed to determine if there is any positive impact.

5. May Support Bladder and Prostate Health

There's not much research available on the benefits to health from eating pumpkin seeds. However, studies have revealed that products from pumpkin seeds like oil and extracts, may help prostate and bladder health.

A few studies suggest that pumpkin seed extract can help control an overactive bladder and reduce urinary frequency. Research has also found that pumpkin seed extract could decrease prostate enlargement symptoms such as waking up at midnight to urinate, particularly among men between the ages of 50 and 75.

6. Might Promote Heart Health

Research has demonstrated that pumpkin seed extract may reduce blood pressure and improve blood flow in postmenopausal women. High blood pressure and reduced blood flow are two of the major risk factors for developing heart disease. Pumpkin seeds are full of antioxidants, good fats, and fiber, all of which are vital for heart health.

7. Provide Antioxidants

Pumpkin seeds are loaded with antioxidants, such as flavonoids and phenols. These antioxidants help prevent cell damage and could also prevent aging and illness.

Studies have linked flavonoids with numerous health-enhancing effects, such as protection against the hardening of arteries, cancer, and cognitive decline. Phenols also have anticancer effects, anti-inflammatory properties, and antimicrobial properties.

Roasting pumpkin seeds may enhance the effects. Research has proven that seeds from roasting pumpkins have a higher concentration of phenols and flavonoids. Roasted pumpkin seeds can be purchased, and you may roast them yourself after carving your pumpkin.

8. Support Healthy Sleep

Pumpkin seeds are a great source of tryptophan, an amino acid with a concentration of 576 mg per 100g. Tryptophan aids in the production of serotonin and melatonin, hormones that help promote an excellent night's sleep. Melatonin regulates sleep-wake cycles, and serotonin helps control mood and sleep.

Nutrition of Pumpkin Seeds

One one ounce of pumpkin seeds that are not salted without shells offers:

  • Calories: 163
  • Fat: 13.9g
  • Satinated fats:2.42g
  • Saturated fats:10.09g
  • Sodium: 5.1mg
  • Carbohydrates: 4.17g
  • Fiber: 1.84g
  • Sugars added:0g
  • Protein: 8.45g

One ounce of this serving has 2.17mg of zinc. This mineral helps the immune system to function effectively. Zinc is involved in the growth of cells, pregnancy development, and wound healing, as well as the metabolism of carbohydrates and the actions of insulin. The body also requires zinc for your senses of taste and smell.

Additionally, you'll get around 2.29mg from iron, which is a mineral. Zinc is a component of hemoglobin that carries oxygen throughout the body and aids muscles in storing and utilizing oxygen.

Risks of Pumpkin Seeds

The seeds of the pumpkin are usually safe to consume. However, you must be aware of their calorie and fiber content. One ounce of pumpkin seeds contains around 163 calories, making an excellent snack. However, eating too many pumpkin seeds may increase the amount of calories you consume and lead to weight gain. In excess of pumpkin seeds, you could cause bloating, discomfort, and gas because of the fiber they contain.

Tips for Consuming Pumpkin Seeds

Pumpkin seeds can be enjoyed whether they are shelled or unshelled. There are many other ways to consume pumpkin seeds to reap their benefits, which include:

  • Use them in salads or as a garnish to cooked vegetables such as hummus, slaws, stir-fries, and soups.
  • Blend pumpkin seed butter into baked items such as pesto, energy balls, sauces, and smoothies.
  • Roasted pumpkin seeds that have been shelled.
  • Sprinkle pumpkin seeds over avocado toast, Fruit salad oatmeal, overnight oats or fruit salad, and yogurt.
  • Blend pumpkin seed protein into blend soups and mashed cauliflower and smoothies to increase your intake of protein.

Shelled against. Unshelled Seeds of Pumpkin Seeds

The pumpkin seeds that are shelled appear white while those that are not shelled appear green. Pumpkin seeds can be eaten without shells or with them.

Make sure you take plenty of fluids when you consume shelled pumpkin seeds. Water aids your digestive system to make use of the fiber. Although it's not common, there've been reports of people who suffered from intestinal blockages after having eaten huge quantities of pumpkin shelled seeds.

A Quick Review

The pumpkin seeds are healthy and provide a significant amount of magnesium, iron and zinc. The oils and extracts from pumpkin seeds can provide health benefits. For instance, the pumpkin seed extract could reduce frequent urination and reduce prostate swelling symptoms.

You can eat this non-animal source of protein many ways, such as in smoothies and soups. Make sure to consult your doctor or pharmacist prior to starting the pumpkin seed supplement. They can provide suggestions based on your objectives and your health background.

Live Healthier
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