Brittle nails? Hair fall? Flaky skin? Solve all your problems with a teaspoonful of pumpkin seeds every day at breakfast. These delicious seeds are nutrient-rich snacks that offer flavour and health benefits. Sprinkle it on your oatmeal or bake them into bread. Let's take a look at the health benefits of pumpkin seeds.
What are pumpkin seeds?
Pumpkin seeds are the edible seeds of squash vegetables like pumpkin. These seeds are embedded in the pulpy insides of the vegetable and are dried before they are used for consumption.
Pumpkin seeds or pepitas have a hard husk or seed "jacket" that is peeled off to reveal a green nut inside. These seeds have a rich marzipan-like taste and can be used in sweet and savoury dishes.
In India, pumpkin seeds are called kaddu ke bheej in Hindi. They are dried in the sun, dehusked, roasted and consumed like nuts. They can also be added to sweet dishes, raitas or salads as garnish or as part of tempering.
Pumpkin seeds, also known as pepitas in Spanish, are roasted and served as snacks in Mexican cuisine. In the fall season, when pumpkin harvest peaks, pepitas are commercially produced and sold as packed snacks in the United States.
The seeds are also used to extract pumpkin seed oil or ground to make pumpkin seed butter, which is similar to cashew or peanut butter.
Pumpkin seeds nutrition
100 grams of pumpkin seeds contain the following nutrients:
| Nutrition | Measure (Daily Value) |
| Calorie | 446 |
| Fats | 19 gm (29%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 18 mg (0%) |
| Potassium | 919 mg (26%) |
| Total carbohydrates | 54 gm (18%) |
| Dietary fibre | 18 gm (72%) |
| Protein | 19 gm (38%) |
| Vitamin C | 0% |
| Calcium | 5% |
| Iron | 18% |
| Vitamin D | 0% |
| Vitamin B6 | 0% |
| Cobalamin | 0% |
| Magnesium | 65% |
Health benefits of pumpkin seeds
Pumpkin seeds may be little but are densely packed with nutrients like amino acids,phytosterols, unsaturated fatty acids, phenolic compounds, tocopherols, cucurbitacins and minerals like magnesium, phosphorus, zinc and copper. These bioactive compounds in the seeds are important for overall health and well-being.
Regular consumption of pumpkin seeds can offer antidiabetic, antidepressant, antioxidant, antitumour and cytoprotective benefits. These bioactive compounds also help fight infections,liver diseases and prostate disorders.
These seeds are also rich in minerals that improve cardiovascular health and also hair and skin health. They are high in crude protein that plays an important role in the wear and tear of the body.
The seeds are rich in potassium, calcium, manganese, phosphorus and magnesium. They contain trace elements like zinc, iron and copper. Pumpkin seeds are also low in sodium.
Pumpkin seeds are also a good source of vitamin E. Following are some of the health benefit of pumpkin seeds.
- Good for cardiovascular health
- Good for skin health
- Helps eliminate intestinal parasites
- Has anti-cancer properties
- Stimulates hair growth
- Has anti-depressant effects
- Is antidiabetic and hypoglycemic
- Protects against prostate diseases
- Protects digestive health
- Has antimicrobial effect
- Reduces liver inflammation
- Can aid weight loss
- Promotes sleep
- Supports the growth of cells
- Boosts immune system
Good for heart health: Pumpkin seeds are great for boosting cardiovascular health thanks to their rich mineral and healthy fat content. The combination of low sodium and high potassium makes these seeds one of the best foods for boosting heart health and reducing high blood pressure. Regular consumption of oil-rich seeds like pumpkin seeds can also improve the lipid profile and body mass index.
Protects against ulcers: Pumpkin seeds have cytoprotective qualities, which means they can protect the digestive system against injury caused by stomach acids. The prostaglandins in the seeds protect the stomach against ulcers caused by gastric acids.
Prevents prostate diseases: Pumpkin seeds have been used as a folk remedy against prostate disorders like enlarged prostate and benign prostatic hyperplasia. The understanding is that the phytochemicals in these nutritious seeds counter the effects of dihydrotestosterone that cause the prostate to grow. They are also rich in the mineral zinc, which promotes prostate health.
May promote good sleep: If you are battling insomnia, a glass of warm milk with some pumpkin seeds may help you sleep better. These seeds contain tryptophan, an amino acids that promotes sound sleep. The antidepressive effects of pumpkin seeds may help in reducing sleeplessness caused by mood disorders.
References:
1. Joachim M. Dotto, James S. Chacha, The potential of pumpkin seeds as a functional food ingredient: A review, Scientific African
2. Kopčeková J, Lenártová P, Mrázová J, Gažarová M, Habánová M, Jančichová K. The relationship between seeds consumption, lipid profile and body mass index among patients with cardiovascular diseases. Rocz Panstw Zakl Hig. 2021;72(2):145-153. doi: 10.32394/rpzh.2021.0159. PMID: 34114771.
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