Pumpkin seeds may be small, but their taste is undeniably amazing and delicious. They are often overlooked, despite offering many nutrients and health benefits. That’s right, pumpkin seeds can boost the immune system, eliminate kidney stones, protect the bones, improve sleep and lift up the mood. They are also beneficial for those who want to gain weight.
What are Pumpkin Seeds?
Pumpkin seeds are exactly what you’d think they are based on their name. They are oval and green inside with a white hull. Most seeds come with their endosperm, or shell, still attached. They’re commonly roasted, but the inner germ can also be eaten for a healthy snack that requires less chewing and general work.
Pumpkins are traditionally associated with Native American and Central American cuisines, and it is often listed as one of the first three agricultural products cultivated in North America. However, the Cucurbita genus has other squash species that have been grown for a long time in Russia and Europe. Because of this, pumpkin seeds are widely available around the world. They are also considered seasonal snacks, primarily consumed during the autumn months when squash variations are harvested. Their popularity has sparked demand year-round, though.
Nutrition Facts of Pumpkin Seeds
The health benefits of pumpkin seeds come from their unusual nutritional composition, which includes high levels of vitamin A, small amounts of vitamin B complex, high levels of iron, zinc, phosphorus, copper, magnesium, tryptophan and manganese. Moreover, pumpkin seeds are also home to various organic compounds like phytosterols, which improve the overall health.
28 grams of shell-free pumpkin seeds contain:
- 19 % of Copper
- 14 % of Zinc
- 23 % of Iron
- 37 % of Magnesium
- 42 % of Manganese
- 33 % of Phosphorus
- 18 % of Vitamin K
- 13 grams of fat
- 7 grams of protein
- 5 grams of carbohydrates
- 7 grams of fiber
Pumpkin seeds, together with pumpkin oil, also contain other nutrients that are capable of providing health benefits.
Health Benefits of Pumpkin Seeds
The health benefits of the seeds of the pumpkin are wide-ranging, and they include:
Helps lower cholesterol. The phytosterols in pumpkin seeds are beneficial in lowering the levels of cholesterol in the body. They also help prevent blood clots and atherosclerosis, thus reducing the risk of stroke and heart attack.
Helps induce sleep. If you feel stressed or tired after having a long day, you can calm yourself with pumpkin seeds. They will help you have a more peaceful night’s sleep.
Helps boost the metabolism. This is one of the best health benefits of pumpkin seeds. The protein content of pumpkin seeds is beneficial for boosting the metabolism.
Helps prevent kidney stones. Pumpkin seeds are beneficial for reducing harmful toxins in the body. This is primarily because of their antioxidant and diuretic properties. Furthermore, toxins like uric acid can be eliminated when you eat pumpkin seeds, which prevents kidney stones.
Helps reduce inflammation. Several studies show that pumpkin seeds have amazing anti-inflammatory properties, this can help relieve arthritis symptoms.
Helps improve prostate health. Pumpkin seeds are beneficial in relieving various symptoms connected to enlarged prostates, primarily due to its diuretic properties.
Helps get rid of cancer. The extracts of pumpkin seeds have a lot of anti-cancer properties, including a phenolic compound that helps scavenge free radicals.