You’ve definitely noticed that pumpkin seeds are appearing on an increasing number of menu items and in numerous recipes. That’s because pepitas and pumpkin seeds are currently popular. Have you ever thought about whether pumpkin seeds are healthy? Yes, it is the answer.
Look no further than the humble pumpkin seed if you’re searching for a tiny but tremendous nutritional powerhouse that’s simple to nibble on or add to a number of meals. Don’t forget that these delicious oval-shaped seeds are available year-round at your neighborhood grocery store, so you may enjoy them all year long without having to dunk your arm elbow-deep in a pumpkin.
Pumpkin Seed Nutritional Information
The following nutritional advantages are provided by a serving size of one ounce of unshelled pumpkin seeds:
13.9 grams of fat
8.45 grams of protein.
4.17 grams of carbohydrates overall
1.84 grams of fiber
223 milligrams of potassium
16.2 mg of folate, 332 mg of phosphorus
156 milligrams of magnesium
Nutritional K: 223 mg
2.66 g of selenium
8.5 g of lutein and zeaxanthin
Metal: 2.17 mg
4 Wellness Advantages of Pumpkin Seeds
Aid for Natural Sleep and Stress
A serving of pumpkin seeds might be the ideal before-bedtime snack if you struggle with sleep, whether it’s occasional insomnia or chronic insomnia. These tiny seeds pack a one-two punch for anyone in need of more zzzs because they are high in magnesium and also contain a small amount of tryptophan. Due to its ability to promote relaxation and lessen stress, magnesium has long been recommended as a natural sleep aid.
Prostate Fertility and Health
Men are more likely to experience prostate troubles as they age, but pumpkin seeds may help prevent typical problems. Why? They are abundant in zinc, a mineral that prostates require in sufficient quantities for good health. Men with benign prostatic hyperplasia (BPH, often known as prostate gland enlargement), for instance, had considerably lower zinc levels, according to a 2011 study of prostate tissue. According to a different study, taking supplements with pumpkin seed oil may be a clinically secure and efficient complementary medicine treatment for BPH.
The zinc in pumpkin seeds is also linked to sperm count; a study suggests that inadequate zinc intake may be a risk factor for poor sperm quality and infertility.
Lower Risk of Breast Cancer
According to studies, lignans, or plant components that resemble estrogen, are present in pumpkin seeds, which may aid in the treatment or prevention of breast cancer. The ingestion of phytoestrogen-rich pumpkin seeds is linked to a lower risk of breast cancer after menopause, according to a large study involving almost 3,000 breast cancer patients and more than 5,000 women without the disease.
With a daily serving of pumpkin seeds, keep your heart healthy. It seems that pumpkin seed oil’s capacity to boost your body’s production of nitric oxide is what causes the heart-health advantages; this, in turn, helps enlarge blood vessels and lowers the chance of plaque development in your arteries. Additionally, studies show that people who consume large amounts of dietary fiber have a considerably lower chance of developing cardiovascular disease, which suggests that the high fiber content of pumpkin seeds may also help lower cholesterol levels.
Cons of Consuming Pumpkin Seeds
It’s not a good idea to eat more than one ounce of pumpkin seeds in the hopes that doing so will make you even healthier. This is particularly true if you select salted foods and must limit your sodium consumption. Additionally, “depending on your specific sensitivity to it, consuming a lot of pumpkin seeds may produce gas or bloating due to the fiber they contain,” says Reisdorf.
Finally, because pumpkin seeds have a high caloric content for their size, it’s simple to eat too much of them. If you’re concerned about your weight, measure out your servings with a kitchen scale rather than aimlessly munching on these small delights.
How to Prepare Pumpkin Seeds for Recipes
Reisdorf asserts that it is simpler to buy pre-packaged pumpkin seeds than to scrape them out of a pumpkin. But if you want to create them yourself, just follow these simple instructions for roasting pumpkin seeds. Also feel free to experiment with other flavors by adding things like candied pumpkin seeds for a sweeter version, taco pumpkin seeds, sesame-garlic pumpkin seeds, mocha pumpkin seeds, and spicy pumpkin seeds to your seeds.
You may use pumpkin seeds in a variety of other ways than as a snack or in your meals. Reisdorf claims that raw or roasted pumpkin seeds give salads or soups a pleasant crunch. Anything that needs a touch of crunch with a dose of nourishment can also be added to baked goods, chia pudding, or even pie.
Are Pumpkin Seeds Good for You? was originally published on Taste of Home.
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