Pumpkin seeds also known as pepita, are a common, yet unrecognised gem for humans and these pumpkin seeds are the focus for our attention today after eating a pumpkin. You get these hard white seeds after you remove the shell or if you buy them directly from your supermarket, you’ll see that these seeds are small green flat and oval pumpkin seeds may be small but they are packed full of valuable nutrients , eating only a small amount of them can provide you with a substantial quantity of healthy fats , magnesium and zinc because of this pumpkin seeds have been associated with several health benefits these include improved heart health prostate health and protection against certain cancers.
What’s more these seeds can be easily incorporated into your diet so here are top 5 health benefits of pumpkin seeds number one pumpkin seeds are full of nutrients and antioxidants one ounce of shell-free pumpkin seeds has roughly 151 calories mainly from fat and proteins present in it , in addition one ounce of pumpkin seeds contains 1.7 grams of fiber , 5 grams of carbohydrates , 7 grams of protein , 13 grams of omega fatty acids and considerable quantities of micronutrients like vitamin k , phosphorus, manganese ,magnesium , iron, zinc and copper they also contain a lot of antioxidants a decent amount of polyunsaturated fats, potassium, vitamin B2 and folate pumpkin seeds contain antioxidants like carotenoids and vitamin E.
Antioxidants can reduce inflammation and therefore protect your cells from harmful free radical damage this is why consuming foods rich in antioxidants can help protect against many diseases second important benefit that pumpkin seeds provide is that they help in improving prostate and bladder health pumpkin seeds can help to relieve the symptoms of benign prostatic hyperplasia also known as bph, a condition in which the prostate gland enlarges causing the males to have problems with urination . In a one-year study, in over 1400 men, with bph results showed that pumpkin seeds consumption reduced symptoms of bph, improved urination and eventually improved the quality of life. Further research suggests that taking pumpkin seeds or their products as supplements can help treat the symptoms of an overactive bladder, this was studied in another research the results showed that 10 grams of pumpkin seed extract given daily improved the urinary function in over 45 men and women with overactive bladders.
Additionally pumpkin seeds are a rich source of zinc lower zinc levels in blood are associated with reduced sperm quality and an increased risk of infertility in men evidence from one study suggests that pumpkin seeds rich in zinc may also protect human sperms from stress trauma and drug related damage pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improved overall health together. All these factors may benefit fertility levels and reproductive function especially in men number three pumpkin seeds are a rich source of magnesium, magnesium is an essential micronutrient, magnesium has been shown to be an important part of more than 600 chemical reactions in our body, for example , adequate levels of magnesium are important for controlling blood pressure reducing the risk of heart diseases , forming and maintaining healthy bones and regulating blood sugar levels however in the USA alone more than 79 percent of adults have a magnesium intake below the recommended daily amount . One of the best organic sources of magnesium is pumpkin seeds.
Animal studies have shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels, these two are an important risk factor for heart diseases, a 12-week study in 35 females found that pumpkin seed oil supplements reduced blood pressure by seven percent and increased good HDL cholesterol levels by 16 percent this is amazing news because for many it eliminates the need for bothersome medications and undue side effects. Number four pumpkin seeds help to control high blood sugar levels animal studies have shown that regular consumption of moderate amount of pumpkin seeds can reduce blood sugar levels this is especially important for people with diabetes who struggle to control their blood sugar levels as i mentioned earlier regarding the role of magnesium and also the cholesterol lowering properties of pumpkin seeds these additional benefits greatly improve the quality of life in old diabetic patients , not only that regular consumption of pumpkin seeds in apparently healthy individuals has shown to greatly decrease the risk of developing diabetes in older ages.
Researchers observed over 127000 people their research found that diets rich in magnesium were associated with a 33 percent lower risk of type 2 diabetes in men and a 34 lower risk in women number fifth and very important benefit of pumpkin seeds is that it is a simple and rich source of fiber pumpkin seeds are a great source of dietary fiber shelled seeds provide 1.1 grams of fiber in a single 1 ounce serving a diet high in fiber promotes good digestive health it also improves constipation and diarrhea in addition high fiber diets have been associated with a reduced risk of heart diseases type 2 diabetes and obesity . Additionally pumpkin seeds are easy to incorporate into your diet there are popular snack that can be eaten either raw or roasted salted or unsalted you can eat them on their own or you can add them to smoothie’s Greek yogurt and fruit salads you can also incorporate them into meals by sprinkling them into salads soups and cereals some people also use pumpkin seeds in baking bread and cakes.
Related Topics:
Benefits of pumpkin seeds for men, side effects of pumpkin seeds, pumpkin seeds benefits for female, pumpkin seeds benefits sperm, how to eat pumpkin seeds benefits, pumpkin seeds benefits for skin, how much pumpkin seeds to eat daily, pumpkin seeds benefits for hair
List of Tags:
pumpkin, seeds, benefits, healt, healthy, diet, nutrient, fibre, zinc, source, vitamin, minerals, fertility, magnesium, antioxidants, cancer, bladder, prostate, heart, blood, sugart, control