12 Health Benefits of Pumpkin Seeds

Pumpkin seeds are edible seeds that have been known for centuries for their high nutritional value. These flat and white seeds of the pumpkin plant are rightly known as the "powerhouse of nutrition". When the outer white cover is removed from a pumpkin seed, light green seeds are obtained, which are shaped like an eye, but flat in shape. Traditionally, pumpkin seeds have been used to treat various health conditions, such as kidney and urinary tract problems, high blood pressure and sugar, and parasites. 

Pumpkin seeds can be found in any grocery store in their raw, unsprouted form, which is the best way to consume pumpkin seeds. The nutritional value of pumpkin seeds is high and is a rich source of vitamins, minerals, and even proteins and unsaturated fatty acids. The benefits of pumpkin seeds include reducing the risk of various health conditions, such as cancer.

Nutritional value of pumpkin seeds

Pumpkin seeds are a potent source of numerous nutrients, including minerals, like potassium, zinc, and manganese, and vitamins, like Vitamin K. These nutrients in pumpkin seeds aid in wound healing as well as fortify the immune system to fight off antigens. Pumpkin seeds are an excellent source of other essential minerals like phosphorus, magnesium, potassium, iron, and copper.

Nutritional information about pumpkin seeds present per serving has been given below.

• Calories: Pumpkin seeds contain 180 kCal in one-fourth cup serving of dried pumpkin seeds.
• Proteins: Pumpkin seeds contain about 10 grams of protein per serving.
• Fat: Pumpkin seeds provide about 16 grams of fat per serving.
• Carbohydrates: Pumpkin seeds have nearly 3 grams of carbohydrates per serving.
• Fibre: About 2 grams of fibre is present per serving of pumpkin seeds.

Pumpkin seeds do not contain any sugars or unhealthy fats, which makes them a great addition to breakfast cereals and salads for those on a weight loss regime. However, pumpkin seeds should be consumed in moderation since they are high in calories. Additionally, they are high in fibre content which makes people feel fuller after consuming them and prevents overeating by suppressing the urge to overeat. 

12 Health benefits of pumpkin seeds

Pumpkin seeds can be used as an addition to the diet directly or roasted before consumption. They can be eaten as a snack on their own or can be added to many recipes and meals. There are many pumpkin seeds roasted benefits, which can be enjoyed by using in smoothies, garnishing on meals, or simply toasting them for a snack. However, pumpkin seeds should not be over eaten, especially when consuming them for managing a healthy weight. 

There are many potential benefits of having pumpkin seeds daily. Here are the top 12 benefits of white pumpkin seeds.

1. Reducing the risk of diabetes: Pumpkin seeds are high in magnesium, which is an essential element of diet that helps to lower blood sugar levels. Pumpkin seeds are good for diabetes patients by regulating blood sugar levels and lowering the risk of diabetes. Pumpkin seeds benefit diabetic patients by managing diabetes mellitus, thereby controlling the condition properly.
2. Anti-inflammatory properties: Pumpkin seeds contain numerous antioxidants, essential for protecting our cells from damage and inflammation that leads to diseases. Being a rich source of fibre, pumpkin seeds amplify their anti-inflammatory properties. This quality is beneficial in preventing diseases of the liver, bladder, bowel, and joints.
3. Supports heart function: Pumpkin seeds are good for heart health due to their antioxidant properties. Antioxidants present in pumpkin seeds protect the heart from various diseases. Additionally, magnesium present in pumpkin seeds helps to regulate blood pressure, which leads to a lower risk of heart diseases. Magnesium also helps to lower cholesterol levels and triglycerides, thereby effectively reducing the risk of heart diseases.
4. Better sleep: Pumpkin seeds are a powerhouse of various nutrients like tryptophan, an amino acid which promotes good sleep, and also contain copper, zinc, and selenium, which also contribute to the quality and duration of sleep. Additionally, magnesium also helps to reduce anxiety and stress, which can help to prevent insomnia.
5. Anti-cancer properties: The powerful antioxidants present in pumpkin seeds are largely effective in preventing the growth of cancer cells, particularly cancers of the breast and prostate glands.
6. Aids in weight management: Pumpkin seeds are rich in fibre and proteins, which can make a person feel fuller even by consuming a small amount of seeds. They also help to satiate hunger for a long duration, which can help control the amount of food consumed throughout the day. Therefore, it helps in the weight loss journey by reducing the amount of calories consumed. 
7. Boosts immunity: Pumpkin seeds contain Vitamin E and Zinc, which are a good source of nutrients for strengthening the immune system. Vitamin E is known for enhancing the immune responses and protecting against various infectious diseases while also preventing free radical damage in the cells of the body. Zinc protects our body from various problems, such as inflammation, allergies, and pathogens. Therefore, cumulatively, these nutrients help to prevent infections and increase overall immunity. Benefits of pumpkin seeds also include antibacterial, antifungal, and antiviral properties, which also help to enhance immunity. 
8. Supports bone health: Magnesium present in pumpkin seeds is good for strong bones and vital for growth. Pumpkin seeds provide ample amounts of minerals, which help to improve the density and strength of bones. Thus, this can help prevent easy bone fractures and conditions like osteoporosis. Magnesium deficiency has also been linked to calcium deficiency, which also leads to weak bones.
9. Supports male reproductive health: Pumpkin seeds have a huge storage of antioxidants, which helps prevent cancer of the prostate. Pumpkin seeds benefits for males include preventing and treating urinary tract infections, diseases, and disorders , on the other hand, improving the quality of sperm. This improves fertility in males by increasing the level of testosterone in the body and also improving the quality and quantity of sperm.
10. Supports female reproductive health: Pumpkin seeds contain a good amount of zinc, which is good for pregnancy. Zinc helps to boost immunity and also in the healthy growth of the baby, which has pumpkin seeds benefits for females. Therefore, pregnant women benefit from consuming zinc-rich foods like pumpkin seeds. Pumpkin seeds also help to prevent osteoporosis in menopausal women. 
11. Good for hair and skin: Consuming pumpkin seeds helps to make hair smoother and stronger as well as shinier. It also helps to make the skin softer and wrinkle-free. Due to its anti-inflammatory properties, it helps to prevent acne and skin infections.
12. Reduces anxiety and depression: Magnesium present in pumpkin seeds helps to prevent and reduce stress and anxiety. This may also help to reduce symptoms of depression by calming the mind

Conclusion

Pumpkin seeds are a superfood which has numerous benefits and high nutritional value. It can be used in smoothies, salads, soups, cereals, cakes, energy bars, etc. However, it should be consumed in moderation otherwise it may cause bloating, stomachache, flatulence, and even constipation. Since it contains a lot of calories, consuming it a lot can lead to weight gain. The best way to consume pumpkin seeds is to roast them and add them to meals.

Dr. Ramadevi.D 
Senior Dietician, CARE Hospitals