Pumpkin seeds provide antioxidants, fiber, healthy fats, magnesium, protein, and more. There might be some direct benefits of consuming pumpkin seeds. You can enjoy pumpkin seeds as a snack or in a variety of recipes, such as pumpkin seed butter, protein powder, and tofu. Read on to learn about the nutrition and health benefits of pumpkin seeds.
- Are rich in Magnesium
Pumpkin seeds are a source of magnesium, with a variety of reactions in your body like:
- Keeping your heartbeat steady
- Maintaining nerve and muscle function
- Managing blood sugar
- Producing energy
- Strengthening bones
- Supporting a healthy immune system
2. Contain healthy fats and fiber
Pumpkin seeds provide more fat than carbs and protein per one-ounce serving, or about one-quarter of a cup. Fiber aids in digestion and helps you feel full for long periods. Soluble fiber, which is the type in pumpkin seeds, might protect against heart disease.
3. Has been shown to increase male fertility
Some evidence suggests that pumpkin seeds help improve aspects of male fertility, such as ejaculatory latency and sexual stimulation. Research has shown that zinc deficiency may impair sperm quality and the development of sperm cells. Pumpkin seeds are a source of zinc, with about 2.17 milligrams (mg) per one-ounce serving.
4. May reduce breast cancer risk
Phytoestrogens are natural compounds in some foods, including pumpkin seeds. These compounds are similar to the hormone estrogen. Some evidence suggests that consuming foods that contain phytoestrogens helps reduce breast cancer risk.
5. May support bladder and prostate health
Research has shown that pumpkin seed products, such as extracts and oils, might support bladder and prostate health. Some evidence suggests that pumpkin seed extract can manage an overactive bladder and reduce frequent urination.
6. Might promote heart health
Research has shown that pumpkin seed extract might reduce blood pressure and increase blood flow in postmenopausal women. High blood pressure and decreased blood flow are two major risk factors for heart disease. Pumpkin seeds have plenty of antioxidants, healthy fats, and fiber, all of which are essential for heart health.
7. Provide antioxidants
Pumpkin seeds contain antioxidants, including flavonoids and phenols. These antioxidants help fend off cell damage, which may protect against aging and disease. Research has linked flavonoids to several health-promoting effects, including protection against artery hardening, cancer, and cognitive decline. Phenols also have anticancer, anti-inflammatory, and antimicrobial effects. Roasting pumpkin seeds might increase these effects. Roasted pumpkin seeds are available for purchase, or you can roast them yourself after carving a pumpkin.
8. Support healthy sleep
Pumpkin seeds are a source of tryptophan, an amino acid, with about 576mg per 100g. Tryptophan helps your body produce melatonin and serotonin, both of which are hormones that promote a good night’s rest.
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