Even though the pumpkin seeds are very small, they seem to be packed with plenty of nutrients. Consuming only a small amount can provide you with plenty of magnesium, zinc and some healthy fats. This is the reason why the pumpkin seeds have been connected to several health benefits.
Some of these benefits include strong health of the heart, prostate, and protection against cancer. Because they are seeds, it is easy for you to incorporate them in your dieting plan. This is why today we have comprised a list of all the health benefits that you can get from regularly consuming the pumpkin seeds.
1. They are filled with valuable nutrients – the pumpkin seeds are an edible part of the pumpkin, and unlike the white seeds from a carving pumpkin, the seeds that you’re gonna find in the store are usually without their shell. These seeds are flat and are of the color green. In 28 grams of pumpkin seeds you can find 151 calories, mainly fat and protein, but there is also fiber, carbs, magnesium, phosphorous, manganese, Vitamin K, iron, zinc and copper. Also, there are traces of folate, potassium, polyunsaturated fats and Vitamin B2. The pumpkin seed oil contains even more nutrients which will benefit your overall health.
2. They are high in antioxidants – the pumpkin seeds contain antioxidants such as Vitamin E and carotenoids. The antioxidants have been known to reduce the inflammation and protect your cells from the damage of the free radicals in the body. This is why, by consuming foods rich in antioxidants you can protect yourself from various diseases. It is believed that the high levels of antioxidants in the pumpkin seeds are the major factor for all the health benefits that come from them. In a study conducted on rats with arthritis, they were divided into two groups and were given anti inflammatory drugs and pumpkin seed oil. The group who consumed the oil had no negative side effects whatsoever, only a positive outcome.
3. Reducing certain types of cancer – the diets that are filled with pumpkin seeds have been connected to reduced risk of colon, breast, prostate, stomach and lung cancer. One observational study even connected them to a decreased risk of breast cancer in postmenopausal women. Other studies have suggested that these seeds help in the overall prevention of breast cancer. They have even been proven to slow down the growth of prostate cancer cells.
4. Improve the health of the bladder and the prostate – the pumpkin seeds are able to reduce the symptoms of benign prostatic hyperplasia, which is a codition where the prostate gland expands, causing urination issues. Several studies with human have proven that consuming the pumpkin seeds decreases the risk of this ailment. The seeds will improve your overall quality of life. There have also been researches that suggest the pumpkin seeds can treat an overactive bladder. A study showed that consuming 10 grams of pumpkin seeds improved the urinary function with both men and women.
5. Extremely high in magnesium – the pumpkin seeds are known to be one of the best natural sources of magnesium. This is quite important, especially because there is such a deficit in magnesium in people nowadays. The magnesium is known to be responsible for about 600 chemical reactions in the body, among which are controlling the blood pressure, reducing the risk of a heart disease, forming and maintaining the health of the bones, regulating the blood sugar levels and so on.
6. Improve the health of the heart – the pumpkin seeds are an amazing source of magnesium, antioxidants, zinc, fatty acids, which can all improve and maintain the health of the heart. Some animal studies have shown that the pumpkin seed oil is able to reduce the high blood pressure and the high levels of cholesterol, which are two very important factors in preventing a heart disease. There have been plenty of studies which have shown that the pumpkin seed oil is responsible for the improved health of the heart. This especially goes for the nitric oxide enzymes, which is able to expand the blood vessels, improving the flow of blood and reducing the growth of plaque in the arteries.
7. Decrease your blood sugar levels – plenty of animal studies have shown that the pumpkin seeds, oil, juice and powder can lower your blood sugar levels. This is especially important with people who are struggling with diabetes. Some studies have even shown that if you enrich your dieting plan with pumpkin seeds, you will reduce the blood sugar levels (if you happen to be dealing with diabetes type 2). In addition to this, the high levels of magnesium is also able to have some positive effects on reducing the diabetes symptoms.
8. Extremely high in fiber – the pumpkin seeds are an excellent source of dietary fiber. The whole seeds contains 5.2 grams of protein per one serving. However, the pumpkin seeds whose shell is removed contain 1.7 grams of fiber per one ounce. These are those green seeds which are available in every supermarket. The diet that is high in fiber can promote an excellent digestive health. In addition to this, the high fiber diets have been connected to a lowered risk in heart disease, obesity and diabetes type two.
9. Improve the quality of the sperm – the low levels of zinc are accosiated with reduced quality of the sperm with men and an increased risk of infertility. Because the pumpkin seeds are a rich source of zinc, they can help improve the quality of the sperm. Evidence found from one study with mice suggest that the seeds can also protect the sperm from damage caused by autoimmune diseases and chemotherapy. The pumpkin seeds are also filled with antioxidants and other nutrients that can contribute to higher levels of testosterone and improve the overall health. Altogether, these factors improve the fertility factor and reproductive function, especially with men.
10. Help improve the quality of the sleep – if you have a hard time sleeping at night, consume a handful of pumpkin seeds. They are a natural source of amino acid that improves and boosts the sleep. However, note that in these cases you need to consume 200 grams od pumpkin seed in order to geet the proper amount of amino acid required to improve your sleep. What is also connected to improved quality of sleep is the magnesium, also found in the pumpkin seeds. There have been studies which have shown that a magnesium supplement will improve the quality of your sleep, especially with people who have low levels of magnesium.
Thankfully, the pumpkin seeds are very easy to be included in your dieting plan. They can be added to a soup, smoothie, salad, bread dough and so on. The fullness of nutrients in the pumpkin seeds can provide you with plenty of health benefits, such as improved mood, brain function and elevated levels of energy. Consuming them will solve dietary deficiencies and will protect you from various ailments.
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