Health Benefits of Pumpkin Seed

Pumpkin seeds are flat, oval shaped, edible seeds available in the market in various flavours and packs. While these are highly nutritious for the body benefiting it by curing various problems, not all seeds are nutritious in nature.

These seeds are loaded with fibre, protein, fats, calories, and important minerals, including magnesium, iron, potassium, manganese, zinc, sodium, etc. People have it daily as these seeds are excellent for heart health, and they help induce weight loss and prevent cancer. To learn more about the health benefits of pumpkin seeds, read the full piece!

What Are the Health Benefits of Pumpkin Seed?

There are various variants available in the market in which you can consume pumpkin seeds like coated, flavoured, roasted, battered etc. However, to derive the maximum benefits from these seeds, it is best to have them plain, raw and unsalted. Find the benefits you can enjoy by adding it to your daily diet below:

1. Reduces Inflammation

There are anti-inflammation benefits of eating pumpkin seeds due to the antioxidant properties present in them. It helps reduce inflammation in the body by protecting the skin cells from the damage of free radicals. Moreover, it is also a rich source of Vitamin A and carotenoids, protecting you from numerous diseases.

2. Improves Blood Sugar Balance

Consuming pumpkin seeds on a daily basis can also help you prevent your diabetic condition. This problem mainly arises due to increased blood sugar levels and bad cholesterols in the body. However, with the help of hypoglycemic properties, the body is able to manage the sugar level better and relieve the symptoms of diabetes.

3. Reduces the Risk of Cancers

One of the biggest advantages of pumpkin seeds is that it reduces the chances of developing breast, gastric, and colorectal cancer. It is possible due to the presence of powerful antioxidants in these nutritious seeds. Apart from this, the presence of carotenoids prevents prostate cancer.

4. Induces Weight Loss

Another benefit of adopting pumpkin seeds in your daily routine is burning fat and gaining muscle. After you consume them, it keeps your stomach full for a long time and provides your body with important minerals like fibres, protein and zinc. Fibres are good for your gut health and prevent the urge to snack the whole day. On the other hand, zinc burns extra fat accumulated in your body and offers various other health benefits.

5. Good for Heart

One of the most significant advantages of eating pumpkin seeds is that it is cardio-protective. This is because they are a primary source of unsaturated fats, including ALA or Alpha-Linolenic Acid. As a result, it helps keep the heart healthy and prevents it from developing cardiovascular diseases.

In fact, some researchers also found that by consuming pumpkin seeds daily, the level of good cholesterol in the body increased, and blood pressure levels came to normal. In addition, the level of magnesium also improved.

6. Promotes Better Sleep

If you have a problem sleeping or if your sleep cycle is not correct, you can benefit from eating pumpkin seeds due to the presence of amino acid tryptophan. Apart from this, these seeds also serve as a rich source of magnesium and zinc that creates a healthy sleep pattern that further improves the quality of your sleep. As a result, you feel more energetic to complete your next day's work.

7. Better Bladder & Prostate Health

You can even use these seeds to relieve the symptoms of BPH (Benign Prostatic Hyperplasia). In fact, studies have also found that by eating pumpkin seeds daily, you can prevent the occurrence of urinary disorders. However, further details are yet to be confirmed.

What Is the Nutritional Value of Pumpkin Seeds?

The following is the nutritional value of pumpkin seeds that you can extract by consuming 15 grams or 1 tablespoon of pumpkin seeds daily:

Carbs: 5 grams
Fibre: 1.7 grams
Fat: 13 grams
Protein: 7 grams
Zinc: 14% of the RDI
Copper: 19% of the RDI
Iron: 23% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Vitamin K: 18% of the RDI

How to Add Pumpkin Seed to Your Daily Lives?

Pumpkin seeds are highly versatile to have. So you can incorporate them into your daily diet easily. However, while some like to have it raw and unsalted, others like to try different recipes. Some of the ideas of how to consume it daily are as below:

1. Salad

When preparing a fruit salad or veggie salad, mix and pair it with pumpkin seed for added nutritional benefits. Not only this, but it also gives a nutty texture to your salad which many enjoy.

2. Soups

To include some extra elements in your soup, you can add pumpkin seeds. However, if you do not like your soup to be crunchy, you can also grind the seeds into powder and add it. It will not lose its nutrition in both cases.

3. Smoothies

pumpkin smoothie — (source: abelandcole)

If you are a big fan of smoothies or shakes, you can also have pumpkin seeds daily by adding them to your drink. It makes your shake much more nutritious and helps you prepare for the full day's work. You just need to add one tablespoon of seed into your smoothie mixture while blending it for this purpose.

4. Bread

You can also adopt pumpkin seeds to your daily routine by baking them with your bread. The only extra step you need to take for this is adding pumpkin seed to your bread's dough. It gives an extra taste and crunch to it.

Who Should Avoid Eating Pumpkin Seeds?

Individuals falling under the following categories should avoid eating pumpkin seeds -

Allergic Patients: There are many cases in which people have developed an allergy to pumpkin seeds. So, if you notice that after eating these seeds, you are having symptoms like cough, irritation, swelling of the throat or other, stop eating and get medical help immediately.
Not Recommended for Infants: Infants are also not recommended to have pumpkin seeds as they are packed with fatty acids and fibre that may put pressure on the stomach. As a result, the baby may suffer from diarrhoea or stomach cramps.
Patient with Low Blood Pressure: If you have a problem like low blood pressure, avoid eating pumpkin seeds as they have antioxidant properties and make your blood pressure go even lower.

What Are the Health Risks of Consuming Too Much Pumpkin Seeds?

You will not face any issue by consuming pumpkin seeds daily as long as it is incorporated into your diet in a safe quantity. However, if you go overboard, it may result in the following health risk:

Digestive Problem: If you eat pumpkin seeds in large amounts, their high fibre content can induce flatulence, stomach ache, constipation and bloating problems.
Low Blood Sugar Levels: Overconsumption of pumpkin seeds is shown to lower the sugar level in the body. It is even more dangerous if you have hypoglycemia problems.

This is all the information you can find on the health benefits of pumpkin seeds. So, if you find you have a problem relating to blood sugar level, have a chance of developing cancer or bladder problem, then start eating pumpkin seeds daily. Some of the ways you can add them to your diets are shared above. You can even take inspiration from it.

Frequently Asked Questions

✓ What is the recommended level of pumpkin seed for an individual to have daily?

An individual is advised to consume no more than 28 to 30 grams of pumpkin seeds daily. It is the total consumption level, whether you are consuming it raw, in a salad, bread, etc.

✓ Do pumpkin seeds react with medications?

Pumpkin seeds can react with your medications, especially with diuretic drugs, as they already have mild diuretic properties. So, it is better to avoid eating it until you complete your medication course.