Top 11 Science-based Health Benefits Of Pumpkin Seeds: Pumpkin seeds are a good source of zinc, and the World Health Organization recommends eating them. Pumpkin seeds are roasted and eaten. Mexico uses them as a healthful snack and regular ingredient. This article reviews the top 11 science-backed health advantages of pumpkin seeds, their nutritional value, how to eat them, and their hazards. health may occur.
Top 11 Science-based Health Benefits Of Pumpkin Seeds
1. Pumpkin seeds are full of valuable nutrients
Pumpkin seeds are called “pepita” in Mexican Spanish. Pumpkin seeds have a firm, white shell, unlike commercial pumpkin seeds, which are green, smooth, and oval.
2. High antioxidant content
Pumpkin seeds are rich in vitamin E and carotenoids. These chemicals neutralize cell-damaging free radicals and reduce inflammation. Antioxidant-rich foods protect the body and prevent numerous chronic diseases. Pumpkin seed oil reduced inflammation in rats with arthritis without side effects, while most animals had these symptoms. Anti-inflammatory side effects.
3. Reduce the risk of certain cancers
Pumpkin seed-rich diets lessen the incidence of stomach, breast, lung, prostate, and colon cancer.
Pumpkin seed components including lignans cut postmenopausal women’s risk of breast cancer and inhibit breast cell proliferation. malignant cells in prostate cancer patients.
4. Improves Bladder and Prostate Health
Pumpkin seeds help reduce some symptoms of benign prostatic hyperplasia, which enlarges the prostate gland and makes it hard to pass pee. Pumpkin seed consumption reduced illness symptoms and improved quality of life in over 1,400 men with benign prostatic hyperplasia over a year. Pumpkin seeds or their compounds can enhance bladder function and symptoms.
5. Very Rich in Magnesium
Pumpkin seeds are one of the greatest magnesium sources. World diets, especially Westerners’, lack magnesium. Nearly 79% of US adults don’t get enough magnesium. The body needs magnesium for around 600 chemical processes. Magnesium levels matter for: Blood pressure control Lowering CVD risk Enhancing bone health Controlling blood sugar.
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6. Improves Heart Health
Pumpkin seeds contain antioxidants, magnesium, zinc, and healthy fats. All of these protect and promote cardiovascular health. Pumpkin seed oil lowers blood pressure and cholesterol, two major cardiovascular disease risk factors, in animals.
Pumpkin seed oil reduced diastolic blood pressure by 7% and increased HDL cholesterol by 16% in 35 postmenopausal women over 12 weeks. Pumpkin seeds enhance nitric oxide, which benefits heart health. Nitric oxide dilates blood vessels, increasing blood flow and lowering plaque development.
7. Lower blood sugar
Animal studies demonstrate pumpkin seeds and products reduce blood sugar. This is crucial for diabetics. Pumpkin juice or powder from pumpkin seeds helps lower type 2 diabetes blood sugar.
Pumpkin seeds are high in magnesium, which might affect blood sugar. A 127,000-person study indicated that magnesium-rich diets lowered diabetes risk in both sexes.
8. High fiber content
Pumpkin seeds provide lots of fiber. Pumpkin seeds without peels have 1.1 grams of fiber per 28 grams. A high-fiber diet improves intestinal health. Fiber also lowers the risk of type II diabetes, obesity, cardiovascular and metabolic syndromes (hypertension, coronary heart disease, dyslipidemia), and overweight.
9. Improve sperm quality
Low zinc levels can lower sperm quality and cause male infertility. Zinc-rich pumpkin seeds boost sperm quality. Zinc in pumpkin seeds protects sperm from chemotherapy and autoimmune illnesses. Pumpkin seeds are nutritious and antioxidant-rich. Other foods boost testosterone and improve men’s health. All of the above make pumpkin seeds a fertility food, especially for men.
10. Improve the quality of sleep
Pumpkin seeds include tryptophan, an amino acid that helps the body fall asleep faster and deeper, in addition to the nutrients above. Supplementing with 1 gram of tryptophan daily may enhance sleep.
Pumpkin seeds’ zinc helps convert tryptophan into serotonin, which is ultimately turned into sleep-regulating melatonin. Supplementing with magnesium (present in pumpkin seeds) improves sleep quality by reducing nocturnal awakenings, tossing, and problems sleeping.
