Pumpkin seeds are the edible seeds found inside pumpkins . Oval in shape and light green in colour, they turn white when dried, have an aromatic and slightly sweet taste and a crunchy texture.
Although they can sometimes be mistakenly considered waste items, they are extremely tasty and can be used to flavor salads or baked goods .
In addition to being harvested from inside the pumpkin during its processing, they can also be purchased ready-to-use in supermarkets.
Including them in your diet is absolutely recommended, given that pumpkin seeds as well as being tasty also bring numerous health benefits.
Nutritional values
- Heats: 160
- Carbohydrates : 3 grams
- Protein: 8.6 grams
- Fat: 14 grams
- Fiber: 1.7 grams
- Manganese : 56% of the daily requirement
- Copper : 42% of the daily requirement
- Magnesium : 40% of the daily requirement
- Phosphorus : 28% of the daily requirement
- Zinc : 20% of the daily requirement
- Iron : 14% of the daily requirement
The values refer to 28 grams of pumpkin seeds (ed)
Benefits of pumpkin seeds
- They improve prostate and bladder health
- They can improve heart and bone health
- They can lower blood sugar levels
- They support the digestive system
- They can improve the efficiency of the male reproductive system
- They help you sleep better
- They are easy to add to your diet
They improve prostate and bladder health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia , a condition that causes the prostate gland to become enlarged, causing problems with urination .
In a 2021 study, consuming pumpkin seed oil was shown to reduce symptoms and improve quality of life in 73 people with this condition.
Pumpkin seed intake also appears to help treat symptoms of an overactive bladder and improve urinary function.They can improve heart and bone health
Specifically, that pumpkin seed oil may reduce blood pressure and cholesterol levels , two major risk factors for developing heart disease . In addition, pumpkin seed oil supplements can reduce diastolic blood pressure by about 7% and increase good HDL cholesterol levels by 16%
in menopausal women .
Thanks to the high levels of magnesium, pumpkin seeds also help maintain bone health.
They can lower blood sugar levels
Some animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar .
Specifically, it appears that those who add pumpkin seeds to their meals have lower blood sugar levels after a carbohydrate-rich meal.
The high magnesium content of pumpkin seeds also has a positive effect on diabetes.
While more research is needed, a large observational study found that people who consistently get large amounts of magnesium into their bodies have a 15% lower risk of developing type 2 diabetes over the long term .compared to those who consumed the least amount.
They support the digestive system
Pumpkin seeds are an excellent source of fiber , elements that are extremely beneficial for the body because they can improve digestive health and reduce the risk of developing heart disease, type 2 diabetes and obesity.
They can improve the efficiency of the male reproductive system
Low levels of zinc are associated with reduced sperm quality and an increased risk of infertility in men and since pumpkin seeds are a rich source of this element, they can, on the contrary, improve sperm quality.
Also being rich in antioxidants and other nutrients, pumpkin seeds may help maintain normal testosterone levels and improve male reproductive health.
They help you sleep better
Pumpkin seeds are a natural source of tryptophan , an amino acid that can help promote sleep .
Magnesium, present in large quantities, is also associated with better quality sleep and a reduction in the time it takes to fall asleep in older adults with insomnia .
They are easy to add to your diet
Another reason to introduce pumpkin seeds into your diet is their extreme versatility.
Being small and crunchy, they can be eaten on their own as a snack , raw or cooked, salted or unsalted.
They can also be added to smoothies, Greek yogurt and fruit for breakfast , or poured into salads, soups or cereals .
Finally, it is also possible to incorporate these seeds into mixtures of baked goods such as bread , focaccia , or sweets.
