You Might Not Know These Nutrition Facts About Roasted Pumpkin Seeds and Kernels So far, your only interaction with pumpkin seeds may have been carving a Halloween pumpkin or baking an epic holiday cake. But before you throw it in the trash (or compost), you might want to think twice. D: Pumpkin seeds, for all their benefits, are he one of those foods that are almost classified as medicinal. Pumpkin seeds (often marketed as pepitas) offer a wide range of impressive health benefits, from reducing stress to improving fertility. After all, pumpkin seeds aren't the only highly nutritious seeds. "They have a lot of nutrients and are often more nutritious than nuts. " Great? Learn more about the health benefits of pumpkin seeds and how to incorporate them into your diet. The best nutritional information for pumpkin seeds Pumpkin seeds improve stress, sleep and mood Pumpkin seeds are an excellent source of magnesium, which Brown calls magnesium a "cooling mineral" because it plays an important role in regulating the stress response system. It promotes restful rest and deep sleep by maintaining healthy levels of GABA, a neurotransmitter that calms the mind," explains Charlotte Martin MS, RDN, author of The Plant Forward Solution. increase. Pumpkin seeds also contain tryptophan, an amino acid that helps you sleep. Although more research is needed, foods high in tryptophan (such as pumpkin seeds) are thought to help treat depression, according to Amy Shapiro, MS, RD, CDN, founder of Real Nutrition. . 02 from 06 Contains micronutrients and antioxidants Magnesium is not the only nutrient found in pumpkin seeds. Shapiro says: Pumpkin seeds are an excellent source of potassium, manganese, iron, zinc and copper, and one serving can provide him 14-42% of his daily goal of these micronutrients. These essential vitamins and nutrients help with everything from promoting skin and bone health (manganese and vitamin E) to producing energy thanks to iron and copper. Zinc supports vision and immune health, while potassium supports heart and blood vessel health. As if that wasn't enough, Shapiro says seeds also contain powerful antioxidants that help protect cells from free radicals. The World Health Organization (WHO) has listed pumpkin seeds as the best food for zinc and magnesium, making them an increasingly popular healthy snack. 03 from 06 Contains dietary fiber "Pumpkin seeds contain about 2 grams of fiber per 1-ounce serving, which is important for keeping things going in your body," says Brown. The plant-based fiber in pumpkin seeds has been associated with lignans that help reduce the risk of breast and prostate cancer. Shapiro recommends eating the crunchy variety (such as Pepita) if high-fiber foods upset your digestive system. Contains heart-healthy fats "Pumpkin seeds are an excellent source of alpha-linolenic acid (ALA), an omega-3 plant-based fat that has been shown to reduce the risk of heart disease," says Martin. The fiber found in can also help lower cholesterol, blood pressure and inflammation, all of which contribute to heart health. male infertility support We've already mentioned that pumpkin seeds are an excellent source of zinc, but there's more to this micronutrient than just immune system support. Low zinc levels can lead to poor sperm quality and an increased risk of male infertility. You can take steps to increase it. help parasites You may not think much about parasites, but Brown has noticed an uptick in the number of people with them these days. It's worth noting that pumpkin seeds play a role here... "Pumpkin seeds contain a compound called cucurbitacin that helps fight tapeworms and roundworms," he explains. If you suspect you have parasites, you should see your doctor for confirmation, but eating raw pumpkin seeds can help get rid of them. All nuts are good for you, but these 8 of them are the healthiest Recommended ways to eat pumpkin seeds One serving of pumpkin seeds counts as 1 ounce, or just under 1/4 cup. Take this amount 3-3 times What are pumpkin seeds? Pumpkin seeds are edible seeds with a flat top in the center of the pumpkin fruit. Once separated from the meat, they can be washed and fried alone or with other flavors such as herbs and spices for a delicious crunchy snack. Check out our full range of health guides and learn how to roast pumpkin seeds yourself. Also check out delicious pumpkin seed recipes, from chocolate chip cookies to spice blends. Nutritional value of pumpkin seeds A 30-gram serving contains approximately:
- 170 calories/704 kJ
- 7.3 grams of protein
- 13.7 grams of fat
- 2.1 grams of fiber
- Magnesium 81 mg
- 246 mg potassium
- Zinc 1.98 mg
- 3.0 mg iron
5 Health Benefits of Pumpkin Seeds
- May Support Blood Sugar Balance
Studies examining the benefits of pumpkin seeds when combined with flaxseed show that they can help prevent complications of diabetes such as high cholesterol and high blood sugar, as well as help diabetics better manage their blood sugar levels. Keep reading to learn about the UK's top 10 diabetes dietary guidelines for managing diabetes.
- Healthy heart
Pumpkin seeds are an excellent source of polyunsaturated fats, including alpha-linolenic acid (ALA). There is strong evidence that eating pumpkin seeds as part of a balanced diet can benefit the heart and prevent cardiovascular disease due to their ALA content. A 2011 study also found pumpkin seed oil to help lower cholesterol levels in postmenopausal women, but more research is needed on the role of magnesium in this area. Learn more about what to eat for a healthy heart.
- Rich in Antioxidants
Pumpkin seeds are an excellent source of antioxidants that help neutralize free radicals that cause cell damage. An interesting study showed a significant reduction in the risk of breast cancer in postmenopausal women compared to those who did not eat pumpkin seeds.
- May Reduce Cancer Risk
No "superfood" can prevent cancer, and while some cancer risk factors are independent of diet, a healthy diet can reduce cancer risk. including breast, prostate and colon cancer.
- May be good for bladder health
Studies have shown that pumpkin seed oil may prevent or treat urinary tract disease, but more research is needed to confirm these results. Are pumpkin seeds safe for everyone? It is well known that pumpkin seeds are safe for most people and allergies are rare, however, if you have concerns about an allergy to grains, be sure to check with your doctor before including them in your diet. Learn more about food intolerances and allergies. Did you like it? Try it now... Health Benefits of Pumpkin Pumpkin Recipes healthy pumpkin All in one collection of healthy recipes Learn more about the health benefits of everyday ingredients This article was last reviewed by Kerry Torrance on November 26, 2021. Nicola Shawbrook is a nutritionist and works with both private and corporate clients. He is an accredited member of the British Association for Applied Nutrition and Diet Therapy (BANT) and the Complementary Naturopathy Council (CNHC). Visit citywellness.co.uk for more information.