Pumpkin seeds are amazing. That’s why I chose to write this article and share it with you. This article breaks down 8 major reasons why pumpkin seeds are the best thing to include in your diet, and gives you the information you need to decide that they’re the best.
Quick Fact
Did you know that China is the world’s largest pumpkin producer? Their Production is about 32% (7.7 tons) of all pumpkins produced in the world per year.
What are Organic Pumpkin seeds?
Organic Pumpkin seeds are simply the edible seeds of a pumpkin fruit, which is grown without the use of chemicals or synthetic fertilizers. They are normally harvested when the fruit is ripe. The fruit is cut, and the seeds are collected from within it.
After cutting a pumpkin, you get these hard, white seeds. And after you remove the shell or if you buy them directly from your Supermarket, you’ll see that these seeds are small, green, flat, and oval. Depending on the variety of Pumpkins, some seeds may be black.
Pumpkin Seeds may be small, but they are full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
What are the Health benefits of Organic pumpkin seeds
Pumpkin seeds have been associated with several health benefits. These include
- Improved heart health
- prostate health and
- protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet. Making a habit of eating pumpkin seeds often time will benefit you greatly. Here are our top 8 health benefits of pumpkin seeds.
1. Organic Pumpkin seeds are full of nutrients and antioxidants.
One ounce of shell-free pumpkin seeds has about 151 calories, mainly from the fat and proteins present in it. In addition, one ounce of pumpkin seeds contains 1.7 grams of fiber, 5 grams of carbohydrates, 7 grams of protein,13 grams of Mega fatty acids, and considerable quantities of micronutrients like vitamin K, phosphorus, manganese, magnesium, iron, zinc, and copper.
They also contain a lot of antioxidants, a decent amount of polyunsaturated fats, potassium, vitamin B2, and folate. Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and therefore protect you from harmful free radical damage.
This is why consuming foods rich in antioxidants can help protect against many diseases.
2. Organic Pumpkin seeds help in improving prostate and bladder health
Pumpkin seeds can help to relieve the symptoms of benign Prostatic hyperplasia, also known as BPH, a condition in which the prostate gland enlarges causing the males to have problems during urination.
In a one-year study in over 1,400 men with BPH, Results showed that pumpkin seeds consumption reduced symptoms of BPH, improved urination and eventually improve the quality of life.
Further research suggests that taking pumpkin seeds or their products as supplements can help treat the symptoms of an overactive bladder. This was studied in another research. The results showed that 10 grams of pumpkin seed extract given daily improve the urinary function in over 45 men and women with overactive bladders.
Related: Top 5 remedies for an enlarged prostate
3. Organic Pumpkin seeds are a rich source of zinc
Lower zinc levels in blood are associated with reduced sperm quality, and an increased risk of infertility (called erectile dysfunction in men. Evidence from one study suggests that pumpkin seeds are rich in zinc and may also protect humans’ worms from stress trauma and drug-related damage.
Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improved overall health. Together, all these factors may benefit fertility levels and reproductive function, especially in men.
4. Organic Pumpkin seeds are a rich source of magnesium.
Magnesium is an essential micronutrient. Magnesium has been shown to be an important part of more than 600 chemical reactions in our body. For example, adequate levels of magnesium are important for
- Controlling blood pressure
- Reducing the risk of heart disease
- Forming and maintaining healthy bones and
- Regulating blood sugar levels.
However, in the US alone, more than 79 percent of adults have a magnesium intake below the recommended daily amount.
Pumpkin seeds are one of the best natural sources of magnesium.
Animal studies have shown that pumpkin seed oil reduces high blood pressure and high cholesterol levels. These two are important risk factors for heart disease.
A 12-week study in 35 females found that pumpkin seed oil supplements, reduced blood pressure by 7 percent and increase good HDL cholesterol levels by 16%. This is amazing news because for many it eliminates the need for bothersome medications and undue side effects.
5. Organic Pumpkin seeds help to control high blood sugar levels
Animal Studies have shown that regular consumption of moderate amount of pumpkin seeds can reduce blood sugar levels. This is especially important for people with diabetes who struggle to control their blood sugar levels.
As I mentioned earlier, regarding the role of magnesium and also the cholesterol-lowering properties of pumpkin seeds. These additional benefits greatly improve the quality of life in old diabetic patients.
Not only that, regular consumption of pumpkin seeds in apparently healthy individuals has shown to greatly decrease the risk of developing diabetes in older ages. Researchers observed over 127,000 people. Their research found that diets rich in magnesium were associated with a 33 percent lower risk of type 2 diabetes in men and a 34 percent lower risk in women.
6. Pumpkin seeds are rich source of fiber
Pumpkin seeds are a great source of dietary fiber. shell-free seeds provide 1.1 grams of fiber in a single one ounce serving. A diet high in fiber,
- Promotes good digestive Health
- Improves constipation and diarrhea
- Reduced risk of heart disease
- Reduces risk of Type 2 diabetes and
- Obesity.
Additionally pumpkin seeds are easy to incorporate into your diet. They can be eaten either raw or roasted, salted or unsalted. You can eat them on their own or you can add them to smoothies, fruit salads or you can also incorporate them into Meals by sprinkling them into salads soups and cereals. Some people also use pumpkin seeds in baking bread and cakes.
7. Are pumpkin seeds good for weight loss
If you’re looking for ways to shed pounds, adding more pumpkin seeds to your diet may help. More specifically, pumpkin seeds can help boost your metabolism and prevent hunger, so you’ll eat less and lose weight.
Pumpkin seeds are low in calories and high in fiber and other nutrients. The High fiber content makes you feel fuller for a longer time and eat less.
8. May Reduce Risk of Certain Cancers
Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers
A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women
Many studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer.
Are we eating raw pumpkin seeds?
Some people eat pumpkin seeds raw while others boil them. And yet others prefer roasting. Although some may prefer eating them raw, one study has found that roasting them may increase their antioxidant properties.
Pumpkin seeds side effects
Pumpkin seeds may not have have any side effects when eaten in moderation. However, when eaten in large quantities you may feel some stomach discomforts.
Conclusion
Pumpkin seeds are a great source of plant-based protein and fiber. They are rich in vitamins, minerals, and antioxidants. They may reduce the risk of a whole host of diseases and health problems.
Now, get up to your garden or organic store and get one pumpkin or pumpkin seeds and try it.