Learn about the 15 health advantages and good qualities of pumpkin seeds, along with their potential drawbacks. These seeds are full of nutrients and vitamins, contain lots of protein and fiber, and have few calories!
1. Pumpkin seeds strengthen the immune system
Pumpkin seeds help strengthen the immune system due to their high zinc content. Zinc plays a key role in the immune system by making sure T lymphocytes work their best. It might also help the body fight off colds, flu pink eye, and other bugs more.
2. They contain lots of magnesium
Not getting enough magnesium can lead to stress, migraines, muscle cramps, and PMS. A single ounce (28g) of pumpkin seeds gives you about 20% of what you need each day.
Magnesium helps turn food into energy, sends nerve signals, relaxes muscles, and builds strong bones and teeth.
Acting together with calcium and potassium, magnesium helps control heart rhythm and plays a role in insulin production. Research has shown that magnesium can help prevent heart disease.
3. Pumpkin seeds have fewer calories
Pumpkin seeds contain fewer calories than many nuts. A 28g serving (2 tablespoons) of raw, shelled pumpkin seeds has 126 calories. This is about 40 calories less than almonds and 60 calories less than walnuts per serving.
4. Pumpkin seeds provide iron
Pumpkin seeds offer a good amount of iron. A 28g serving gives 5% of the daily recommended intake. Iron is crucial for health and has many jobs in the human body, including moving oxygen around.
Plant-based iron doesn’t absorb as well as iron from animal sources. Because of this, vegetarians should eat twice as much iron to avoid shortages that can lead to tiredness and weakness.
5. They can ease irritable bladder symptoms
While more research is needed to understand how it works, pumpkin seeds might help reduce symptoms of irritable bladder and urinary problems linked to benign prostatic hyperplasia (BPH).
6. Pumpkin seeds have lots of fiber
Pumpkin seeds also give you a good amount of fiber. A 28g serving provides 5g of fiber, or 20% of what you need. Fiber not only helps you feel full, but it also aids digestion and keeps your bowels working well.
7. Pumpkin seeds can help with cholesterol
The phytosterols in pumpkin seeds help lower “bad” cholesterol levels. Phytosterol is the plant version of cholesterol. But instead of clogging arteries, phytosterol helps clean them, according to WebMD.
8. Pumpkin seeds fight inflammation
As a source of antioxidants, pumpkin seeds help reduce inflammation and protect the body from harm caused by too many free radicals. When free radicals change the DNA in a cell’s core, it can lead to cell changes that might start cancer. When blood cholesterol oxidizes, it can form fatty deposits in arteries, which can cause heart disease or stroke.
Too many free radicals also play a role in cataracts weak immune systems, arthritis, and cells aging too fast. Scientists are studying hard to understand how free radicals affect these conditions.
9. Pumpkin seed oil might help with menopause effects
Scientists have looked at how pumpkin seed oil might help ease menopause symptoms, like hot flashes and headaches. While more studies are needed, pumpkin seed oil seemed to help reduce these symptoms in the people who took part in this research.
10. Pumpkin seeds promote healthy skin, hair, and nails
Pumpkin seeds contain essential fatty acids zinc, vitamin A, and vitamin E. These nutrients help keep skin glowing and hair and nails strong and healthy. While more research is needed to confirm these benefits, a study with 76 people also looked at how pumpkin seed oil might help regrow hair in men with hair loss.
11. Pumpkin seeds aid in getting rid of kidney stones (kidney stone)
People say pumpkin seeds help stop kidney stones from forming. To fight kidney stones better, experts suggest drinking lots of water eating less salt, and taking no more than 2g of vitamin C each day.
Kidneys work to remove bits of salts and minerals that end up in the ureter, a long thin tube leading to the bladder. These bits then leave the body in urine. Trouble starts when a chemical imbalance or other faulty process makes particles stick together turning into crystals and then into a kidney stone.
12. Pumpkin seeds have high vegetable protein content
This food also serves as a good source of vegetable protein. A 28g serving of pumpkin seeds gives you 5g of protein, which equals 10% of the recommended daily allowance. Proteins help build and maintain muscles, while also helping to regulate and control hunger cravings.
People who follow vegetarian and vegan diets should ensure their meals meet all their amino acid needs. They can do this by mixing different plant protein sources such as legumes and grain products.
13. Pumpkin seeds work well as a peanut alternative
Over the past decade, peanut allergy cases have doubled leading many schools to prohibit this food item. Pumpkin seed butter serves as a suitable replacement. Kids can eat it for lunch or as a snack side dish getting some necessary fatty acids and proteins they require.
14. How pumpkin seeds affect your hormones
Pumpkin seeds might benefit women who have a hormonal imbalance because they contain phytoestrogens. Scientists need to do more research to confirm this effect.
The Extenso Nutrition Reference Center tells us that phytoestrogens come from plants. If you eat enough of them, they can have an impact on your body similar to estrogen.
Estrogen helps control the menstrual cycle, pregnancy, and breastfeeding. It also stops your bones from losing minerals and keeps your blood vessels healthy.
15. Pumpkin seeds are a good source of potassium
A 28g portion contains 260mg of potassium, which is about 7% of what you need. Potassium exists as a solution in your body, with most of it inside your cells.
It’s an electrolyte, like chlorine and sodium, which means it carries a charge when it dissolves. Your body needs to balance potassium, chlorine, and sodium to carry out many key functions. We trust this article about the 15 strong health advantages of pumpkin seeds has been useful to you.