Pumpkin seeds can be small, but they are full of valuable nutrients.
Eating only a small amount of them can provide a substantial amount 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 is more, these seeds can be easily incorporated into your diet.
These are the health benefits of 11 senior pumpkin seeds that are supported by the science.
1. Full of valuable nutrients
Pumpkin seeds are the edible seeds of a pumpkin. They are also known as “Pepita” -. A Spanish term Mexican
Unlike the hard white seeds of a pumpkin carving, most pumpkin seeds bought in the supermarket do not have a shell.
These shelled seeds are flat and oval in shape and have a green color.
This is what all and (green) pumpkin seeds shelled (white) look like:
There are around 151 calories in an ounce (28 grams) of shelled pumpkin seeds, mainly fat and protein .
In addition, a portion of 1 oz (28 grams) contains ( 1 ):
- Fiber :. 1.7 grams
- Carbohydrates:. 5 grams
- Protein: 7 grams
- . fat: 13 grams (6 of which are omega-6)
- Vitamin K :.. 18% of the RDI
- Match :. 33% of the RDI
- Manganese :. 42% of the RDI
- Magnesium :. 37% of the RDI
- Iron :. 23% of the IDR
- Zinc :. 14% of the RDI
- Copper :. 19% of the IDR
also contain lots of antioxidants and a good amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate .
Conclusion: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. One ounce (28 grams) contains about 151 calories.
2. High in antioxidants
It is believed that high levels of antioxidants in the seeds of pumpkins are partly responsible for its positive effects on health.
In one study, inflammation was reduced when rats with arthritis pumpkin seed oil are given. Rats that received an anti-inflammatory drug experienced negative side effects, while the treated pumpkin seed oil rats had no side effects ( 8 ).
Conclusion :. Pumpkin seeds are full of antioxidants that can help protect against disease and reduce inflammation
3. linked to a lower risk of certain cancers
diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon ( 5 ).
Other studies suggest that lignans in pumpkin seeds can play a key role in the prevention and treatment of breast cancer ( 10 ).
Conclusion :. Some evidence suggests that pumpkin seeds can help prevent certain cancers
4. Improve the prostate and bladder Health
Pumpkin seeds can help relieve the symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland is enlarged and may cause problems with urination.
Several studies in humans have found that consumption of these seeds are symptoms associated with BPH ( 13 ) reduced.
A study of more than 1,400 men the effects of eating pumpkin seeds were examined in BPH. After a year, the men who received them reported reduced symptoms and improved quality of life ( 14 ).
There is also research suggesting that taking pumpkin seeds or its products as supplements can help treat the symptoms of overactive bladder .
One study found that taking a supplement of 10 grams of pumpkin seed extract per day improved urinary function in 45 men and women with overactive bladder ( 15 ).
Conclusion :. Pumpkin seeds can reduce symptoms of benign enlargement of the prostate and overactive bladder
5. Very rich in magnesium
pumpkin seeds are one of best natural sources of magnesium . This is important because magnesium deficiency is common in many Western countries.
In the US, about 79% of adults had a magnesium intake below the recommended daily allowance ( 16 ).
Magnesium is needed for chemical reactions over 600 in the body. Suitable levels of magnesium are important:
- The control of blood pressure ( 17 ).
- Reducing risk of heart disease ( 18 ).
- form and maintain healthy bones ( 19 ).
- regulate levels of blood sugar ( 20 21 ).
Conclusion: Pumpkin seeds are a rich source of magnesium. healthy levels of magnesium are important for your blood pressure levels, heart health, bone health and blood sugar.
6. You can improve heart health
Pumpkin seeds are a good source of antioxidants, magnesium, fatty acids and zinc, all of which can help keep your heart healthy ( 22 ).
Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels.
A study involving 35 postmenopausal women found that supplements of pumpkin seed oil reduced diastolic blood pressure by 7% and increased “good” cholesterol HDL by 16% over a period of 12 weeks ( 25 ).
Other studies suggest it may be nitric oxide enzymes containing pumpkin seed oil that are responsible for its positive effects on heart health ( 26 ).
Nitric oxide helps expand blood vessels, which improves blood flow and reduce the risk of growth of plaque in the arteries.
Conclusion :. Nutrients pumpkin seeds can help keep your heart healthy by lowering blood pressure and increase good cholesterol
7. May decrease blood sugar levels
This is especially important for people with diabetes, who may have difficulty controlling their blood sugar levels in the blood.
Several studies have found that supplementing the diet with reduced juice powder pumpkin seeds or blood sugar levels in people with type 2 diabetes ( 28 ).
The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
An observational study of more than 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and 34% lower risk in women ( 29 ).
more research is needed
to confirm this beneficial effect on levels of blood sugar.
Conclusion: Pumpkin seeds can it help reduce levels of blood sugar in people with type 2 diabetes However, it takes more investigation.
8. Very high fiber
Pumpkin seeds are a great source of dietary fiber . Whole seeds provide 5.2 grams of fiber in one 1-ounce (28 grams) serving.
However, the nuclei of squash with the shell contain 1.7 grams of fiber per ounce. These are green pumpkin seeds available in most supermarkets.
A diet high in fiber can promote good digestive health.
Conclusion: pumpkin seeds whole are an excellent source of fiber. Diets high in fiber is associated with many health benefits, including reduced risk of heart disease, diabetes and obesity.
9. You can improve sperm quality
Low levels of zinc are associated with reduced sperm quality and increased risk of infertility in men ( 31 ).
Because pumpkin seeds are a rich source of zinc, which can help improve sperm quality.
Evidence from a study in mice suggests that they may also help protect human sperm from damage caused by chemotherapy and autoimmune diseases ( 32 ).
Pumpkin seeds are also rich in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.
Taken together, all these factors can fertility levels benefit and reproductive function, especially in men.
Conclusion :. The high zinc content of pumpkin seeds can help improve sperm quality and fertility in men
10. You can help improve sleep
If have trouble sleeping, you may want to eat some pumpkin seeds before bedtime. They are a natural source of tryptophan , an amino acid that can help promote sleep.
However, you would have to eat about 7 ounces (200 grams) of pumpkin seeds to get the needed 1 gram of tryptophan.
The zinc in these seeds may also help convert tryptophan into serotonin, which is changed then into melatonin, the hormone that regulates the sleep cycle.
In addition, pumpkin seeds are an excellent source of magnesium. adequate levels of magnesium have also been associated with better sleep ( 34 ).
Conclusion :. Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help to promote sleep
11. Easy to add to your diet
If you want to experience the benefits of pumpkin seeds that are easy to incorporate into your diet.
In many countries, are a popular snack that can be eaten raw or roasted, salted or unsalted.
could be incorporated into meals by spraying them in salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for bread and sweet or savory pastries.
However, as with many seeds and nuts, which contain phytic acid , which may reduce the bioavailability of some nutrients you consume.
If you eat nuts and seeds regularly, you may want soak or sprout them to reduce the phytic acid content. Broiling can also help.
Conclusion :. Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in foods or bicarbonate
Pumpkin seeds have some other benefit?
The rich nutrient content of pumpkin seeds means they can provide many other health benefits, such as improved energy, mood and immune function.
Its use can help solve dietary deficiencies and may protect against various health problems.
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