13 Excellent Benefits Of Pumpkin Seeds That Are Science-Backed

Benefits Of Pumpkin Seeds

The small seeds of pumpkin are loaded with a truckful of important nutrients. They are oval-shaped flat green seeds and are edible too. These tiny seeds come packed with protein, fiber, magnesium, potassium, choline, vitamin K, zinc, iron, and also a good amount of healthy fats. They are easy to snack on and are a blessing for your health. Do you know what are the major and science-backed health benefits of pumpkin seeds? They bless you with improved prostate health, protect you against many cardiovascular diseases, and also are claimed to offer protection against certain cancers. Interested to know more about the health benefits of pumpkin seeds which are considered a powerhouse of nutrients? Feel free to read below and know everything about it.

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According to the recommendation of the American Heart Association or AHA, one should consume about 30 grams of pumpkin seeds on a daily basis to reap all the health benefits from it. Pumpkin seeds are also easy to eat. First of all, they can be eaten raw. But if we want them to taste their delicious best, they taste the best when roasted. Just remove them from the pumpkin flesh, rinse them, and roast them in olive oil or melted butter. Add any seasoning of your choice and your yummy and healthy snack is ready. You can also roast them without anything and eat them plain. Now let us move on to the list of some of the excellent health benefits of pumpkin seeds that you are already intrigued to know about. 

Excellent Benefits Of Pumpkin Seeds That Are Science-Backed:

Rich Source Of Antioxidants:

Rich in phenolic compounds, pumpkin seeds help our bodies to fight off nasty free radicals which are caused by oxidative stress. Any food that is rich in antioxidants efficiently detoxifies our system and that hinders the growth of cancer cells in the body. And pumpkin seeds being rich in antioxidants help our body in that way in cleansing our body. Consume a small number of pumpkin seeds regularly and cleanse your system naturally. 

Boosts Metabolism:


A good source of zinc, pumpkin seeds boost the body’s metabolism. Also as they are high in protein content, they offer enough amino acids to the body that ensures optimal metabolism of our body. Amino acids enhance metabolic rate and the enzymatic processes in the body. They provide you with extra energy and if you are aiming for some weight loss, growing the habit of consuming pumpkin seeds will turn out to be effectively beneficial for you.

Regulates Blood Sugar Levels:


Pumpkin seeds are a diabetes superfood. And studies suggest that many of the macromolecules present in the seeds help in regulating blood sugar levels. Also, they are a rich source of fiber and are linked with lower risks of diabetes. Being packed with omega 3 and omega 6 fatty acids, pumpkin seeds also provide us with healthy fats. So now that you know that, one of the excellent health benefits of pumpkin seeds is to help you prevent type 2 diabetes, you must add it to your regular diet.

Good For Prostate Health:

If your body does not have an optimal level of zinc, the normal functioning of prostates will get hampered. And pumpkin seeds being very rich in zinc satisfies your daily need for zinc. Also, in recent years, pumpkin seeds and pumpkin seed oil are being widely used to treat enlarged prostate. As they are high in zinc and are also potential in reducing BPH symptoms, pumpkin seeds are an excellent remedy for prostate-related diseases.

Good For Cardiovascular Health:

Magnesium which is great for our heart health is present in abundance in the pumpkin seeds. And that is why protecting and keeping your heart healthy is one of the major benefits of pumpkin seeds. Antioxidants protect the heart from disorders and magnesium helps to lower down blood pressure and the levels of bad cholesterol and triglycerides. Rich in fiber and rich in other heart-healthy micronutrients, a small portion of pumpkin seeds will do all the good things to your overall heart health. 

Protects From Cancer:


Having powerful antioxidant compounds in them, pumpkin seeds are linked with reduced chances of gastric, breast, lung, prostate, and colorectal cancers. Studies have found out that in postmenopausal women, pumpkin seeds, if taken regularly can lower the risk of breast cancer. Also, carotenoids which are present in pumpkin seeds helps in the prevention of prostate cancer. 

Improves Sleep Quality:


If you are suffering from sleeplessness and insomnia, you may also benefit from consuming these seeds as promoting quality sleep is one of the best health benefits of pumpkin seeds. Thanks to the amino acid tryptophan which is present in these seeds. It is a precursor of serotonin and melatonin which are extremely helpful in inducing sleep. 

Helps You Lose Weight:

Rich in protein, pumpkin seeds make us feel fuller for a long period of time. And as a result, we tend to eat less junk food which is one of the major culprits in increasing our weight and making us obese. So if you are watching your calories and are trying to get back in shape soon, you may rely on this superfood. In addition to that, pumpkin seeds also contain a high amount of fiber which boosts metabolism and we grow less fat around our tummy and hip areas.

Other Health Benefits Of Pumpkin Seeds:


Apart from these major health benefits of pumpkin seeds, there are many other benefits that you will also like to know about. 

  • Being rich in magnesium, pumpkin seeds will help you reduce stress and anxiety. 
  • It is good for our hair too making it shiny and nourished. 
  • If you want soft, wrinkle-free, and acne-free skin, start consuming pumpkin seeds. 
  • The zinc present in pumpkin seeds is good for pregnant women and it is also good for the healthy growth of the baby. 

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