Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a ‘Powerhouse of Nutrition’. They are somewhat oval in shape and after removing the outer white cover, light greenish seeds are obtained.
They are sweet and nutty in taste. They are popularly known as ‘Pepitas’ in America.
Did You Know
Pumpkin seeds are a rich source of protein, with approximately 9.75g of protein per 32.25g serving.
Pumpkin seeds are rich in antioxidants, including carotenoids and tocopherols, which help protect against oxidative stress.
Pumpkin seeds have been found to improve spermatogenesis, potentially benefiting male reproductive health.
Pumpkin seeds have been shown to have wound healing properties, promoting the healing of skin wounds.
Table of Contents
Nutritional Value of Pumpkin Seeds
Pumpkin seeds are laden with nutrients, calories, fats, proteins and fibre. 100 grams of seeds provide 574 calories of energy, 49 grams of fat, 6.6 grams fibre and 30 grams of protein.
Fats present are mostly polyunsaturated and monounsaturated fats which are good for health.
Vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E and vitamin K are present in pumpkin seeds in different quantities.
Pumpkin seeds also contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc.
Did you know that seeds are little powerhouses of zinc? In just one serving of seeds, you can find approximately 6.6 mg of zinc, which is almost half of the recommended daily intake. Zinc might also play a crucial role in helping the metabolic process. This process involves how your body uses and converts food into energy to keep you going!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Health Benefits of Pumpkin Seeds
Powerful Antioxidant
Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids.
These antioxidants help in reducing inflammation and also protect our body from damage caused by free radicals. Thus, they provide us with protection from innumerable diseases.
Cardio-protective
Pumpkin seeds are very good for the health of our heart. Antioxidants in them protect our heart from various disorders.
Magnesium in pumpkin seeds helps to lower our blood pressure. Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides. This reduces the risk of heart diseases.
Fibre present in pumpkin seeds also reduces cholesterol levels, thus protecting our heart.
Protects from Cancers
Consuming Pumpkin seeds in good amount reduces the risk of gastric, breast and colorectal cancers. This is due to the presence of powerful antioxidants in these seeds.
Carotenoids in pumpkin seeds also prevented prostate cancer.
Helps in Management of Diabetes
Pumpkin seeds are rich in magnesium. Magnesium helps to lower blood sugar levels which is beneficial for people with diabetes mellitus. What is diabetes mellitus? Diabetes mellitus, commonly known as diabetes, refers to a group of metabolic disorders that affects how our body uses blood sugar or glucose. Since pumpkin seeds prove to be useful in the management of diabetes, they can be included in your Diabetes Diet Plan.
Immunity Booster
Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc.
Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body.
Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity.
Pumpkin seeds exhibit antimicrobial, antifungal and antiviral properties.
Improves Quality of Sleep
Amino acid tryptophan present in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin.
Both serotonin and melatonin help to induce sleep.
Good for Weight Loss
Pumpkin seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.
Good for Strong Bones
Pumpkin seeds are rich in Magnesium. Magnesium is good for growth and strength of bones. It has been observed that people with ample amounts of Magnesium in their diet tend to have a higher density of minerals in their bones. This helps to avoid risks like bone fractures and osteoporosis. Low levels of magnesium have also been linked to increased inflammation. Another side effect of Magnesium deficiency is that Calcium levels in the blood also get low. Every 100 grams of pumpkin seeds contains up to 262 mg of Magnesium. This amount is enough to cover 65% of your daily Magnesium requirement!
It also helps to prevent osteoporosis in postmenopausal women.
Good for Prostate Health
Consumption of pumpkin seeds improves the symptoms of Benign Prostatic Hyperplasia ( BPH ).
Pumpkin seeds are rich in zinc. Zinc reduces the chances of prostate cancer. There is also limited data that suggests Pumpkin Seed oil may help to treat and prevent urinary diseases/disorders. This benefit needs to be studied further, however, and it was not tested using the seeds but the oil extracted from it.
Improves the Quality of Sperm
Pumpkin seeds are rich in zinc.
Zinc improves fertility in men. It increases the levels of testosterone and also the quality and quantity of sperms.
Good for Pregnancy
Pumpkin seeds contain a good amount of zinc.
Zinc boosts immunity and helps in healthy growth of the baby. It is beneficial to consume zinc-rich foods in pregnancy.
Reduces Depression and Anxiety
Magnesium in pumpkin seeds helps to reduce stress and anxiety.
Consuming pumpkin seeds makes our hair strong. It also makes our hair silky and shiny.
Good for our Skin
Pumpkin seeds make our skin soft and wrinkle-free. It also prevents infections and keeps our skin acne-free.
Did you know that raw pumpkin seeds are a fantastic source of plant-based omega-3 fats? These healthy fats might help in lowering levels of blood triglycerides, which are fats in the blood that can contribute to heart disease.
Dr. Rajeev Singh, BAMS
Side Effects of consuming Pumpkin Seeds
Eating pumpkin seeds in excess can cause stomach ache, flatulence, bloating and constipation.
Since pumpkin seeds are loaded with calories, eating them in excess can lead to weight gain.
Pumpkin seeds help to lower blood sugar levels. These seeds should be consumed in moderation by diabetics on medication and also people suffering from hypoglycemia. Read more about different types of blood sugar levels
If you’re looking to meet your protein needs while following a vegetarian diet, pumpkin-seed protein might be a valuable addition to your meals. Pumpkin-seed protein could be an excellent source of high-quality protein. It contains all the essential amino acids you need, making it a fantastic alternative to meat-based protein sources.
Dr. Smita barode, B.A.M.S, M.S.
Can You Experience an Allergic Reaction To Pumpkin Seeds?
Pumpkin seeds are not thought to be highly allergenic, but in rare cases, you may experience an allergy. People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty in breathing etc. If you are worried about having an allergy to Pumpkin seeds, speak with your doctor first before trying it out, especially if you have never eaten them before.
Did you know that pumpkin seed oil might have some powerful antimicrobial properties? It contains components that may fight against bacteria, parasites, viruses, and fungi that might cause various diseases. In fact, studies have shown that pumpkin seed oil, even at a concentration as low as 2%, might inhibit the growth of harmful microorganisms like Candida albicans, Escherichia coli and others.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
How to consume pumpkin seeds?
Best way to use Pumpkin seeds is to roast them and have them as a snack.
We also get pumpkin seeds oil and pumpkin seed butter in the market.
These seeds can also be added to or sprinkled on:
Smoothies
Yoghurt
Fruit
Salads
Soups
Cereals
Bread
Cakes
Energy bars
Stir-fries etc
Did you know that pumpkin seeds and seed extract might be a natural remedy for deworming and managing parasitic infections in both humans and animals? Several studies have shown that they could be efficient in lowering the number of parasitic worms as well as their eggs.
Source: PharmasyIn
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