Pumpkin Seeds: Nutrition Facts, Health Benefits

Pumpkin Seeds: Nutrition Facts, Health Benefits

Pumpkin seeds are rich in vitamins and minerals, healthful fats, and antioxidants that can contribute to a healthy weight-reduction plan in a couple of ways. They can without problems be included in foods or used as a snack to probably help improve heart fitness and limit ache and inflammation, whilst additionally presenting defense towards a number of chronic illnesses.

Nutrition Facts：

Pumpkin seeds have a wealthy and diverse nutritional profile and are an amazing source of wholesome fats, diet K, magnesium, manganese, zinc, copper, and phosphorus. Here’s a better appear at the overall nutrition furnished by means of one ounce (28 grams) of dried, roasted seed kernels (also recognized as pepitas).

Nutrient	Amount	% Daily Value (DV)
Calories	151	8%
Total carbohydrate	5 g	2%
Fiber	1 g	4%
Total fat	12.8 g	20%
Saturated fat	2.4 g	12%
Monounsaturated fat	4 g	—
Polyunsaturated fat	6 g	—
Omega-3	50 mg	—
Omega-6	5796 mg	—
Protein	7 g	14%
Vitamin A	106 IU	2%
Vitamin K	14.4 mcg	18%
Riboflavin	0.1 mg	5%
Iron	4.2 mg	23%
Magnesium	150 mg	37%
Phosphorus	329 mg	33%
Potassium	226 mg	6%
Zinc	2.1 mg	14%
Copper	0.4 mg	19%
Manganese	0.8 mg	42%

Pumpkins are also a good source of antioxidants like carotenoids and vitamin E.

Health Benefits：

Because of their diverse nutritional profile, pumpkin seeds may additionally offer some exquisite fitness benefits. Let’s go over the potential perks of incorporating them into your diet:

May Aid Heart Health

There is cause to believe—and research to support—that pumpkin seeds may additionally play a position in extended heart health. They are an exceptional supply of magnesium, which helps alter blood strain and is related to a reduced chance for coronary heart disease.

Both human and animal studies have indicated that pumpkin seed oil may reduce blood pressure and “bad” LDL cholesterol while boosting “good” HDL cholesterol.

Magnesium, omega-3, poly- and monounsaturated fats, antioxidants, and zinc are all associated with elevated heart health and are super components of pumpkin seeds.

May Help Manage Diabetes

Animal and human research has proven that pumpkins seeds, as nicely as extracts, may also help reduce blood sugar to manage diabetes. They have an impact on blood sugar may also have something to do with pumpkin’s high magnesium content, as nicely as fiber. One observational study, for example, discovered that human beings with diets prosperous in magnesium had a 33% to 34% decrease threat of type 2 diabetes.

May Contribute to a Better Sleep

There are estimates that up to 50% of Americans are deficient in magnesium, a nutrient imperative for appropriate sleep. Magnesium helps relax the body and idea to promote better great sleep and an easier time falling asleep.

May Aid in Cancer Prevention

There is some evidence to advocate that antioxidant-rich pumpkin seeds can play a role in lowering the chance for cancer. Antioxidants assist combat off the assault from damaging free radicals to maintain your cells secure from mutation. Although most cancers risk is influenced by a number of factors, lookup has indicated that pumpkin seeds were associated with a significantly decreased threat of breast most cancers in postmenopausal women. Test-tube studies have also proven that supplements with pumpkin seeds can sluggish the increase of prostate cancer cells.

May Improve Prostate and Bladder Health

Several human research has indicated that consuming pumpkin seeds can reduce the signs and symptoms of benign prostatic hyperplasia (BPH). BPH is marked through an enlarged prostate and trouble urinating, and pumpkin seed consumption might also assist alter urine urges and flow. There is other research to recommend that consuming pumpkin seeds or extracts can also assist tame an overactive bladder.

May Aid in Pregnancy

Pumpkin seeds incorporate a lot of zinc, a hint thing that can also contribute to a healthful pregnancy. Research has indicated that when zinc levels are low, it can impact a variety of hormones associated with labor, and increasing consumption at some point of being pregnant is normally recommended.

Zinc additionally plays an essential position in the reproductive fitness of men. Studies have indicated that deficiencies are related to low sperm fine and infertility in men. The antioxidants and other nutrients in pumpkin seeds may additionally contribute to healthy testosterone stages in men, which can in flip have an effect on sperm excellent and fertility.

Pumpkin Seed Recipes

Pumpkin seeds can fit into most people’s weight-reduction plan very easily. They can be tossed into salads, roasted, and used to top a number of dishes. Or they can be a wholesome snack all on their own.