What are the health benefits of pumpkin seeds?

What are the health benefits of pumpkin seeds?

Pumpkin seeds are edible seeds that people usually roast for consumption. They are a common ingredient in Mexican cuisine, and people often eat them as a nutritious snack.

People often refer to pumpkin seeds as "pepitas," which means "little pumpkin seeds" in Spanish.

We have prepared an article about this topic on the blog of Nowrozi Nuts and Dried Fruits website, which we would like to draw your opinion on.

This feature is part of a series of articles on the health benefits of popular foods.

It looks at the possible health benefits of pumpkin seeds, their nutritional content, how they can be used in people's diets, and their possible health risks.

benefits

Pumpkin seeds are a trusted source of healthy fats, magnesium and other nutrients that promote heart and bone health.

They are also rich in unsaturated fatty acids and antioxidants such as selenium and beta-carotene. In addition, they are a high source of iron. One cup of pumpkin seeds contains 9.52 milligrams (mg) of iron, a significant fraction of the 18 mg. Recommended Daily Allowance (RDA) Trusted Source for premenopausal women and 8 mg for postmenopausal men and women.

Pumpkin seeds contain:

• Zinc
• phosphorus
• Manganese
• Protein
• fiber

bone health

Pumpkin seeds contain magnesium, which is important for bone formation.

High magnesium intake Trusted Source Higher bone density In addition, low levels of magnesium in the blood with an increased risk Trusted Source of osteoporosis in postmenopausal women.

Weight loss and digestion

A 1-ounce (ounce) serving of pumpkin seeds contains 1.8 grams (grams) of a reliable source of fiber, which is 6 percent of the recommended daily amount.

The benefits of a diet rich in fiber include:

• Helping to maintain a moderate weight, because one feels full for a longer time after eating
• Improve digestion
• Blood sugar management

Immune system

Pumpkin seeds have a high content of vitamin E and other antioxidants

Vitamin E helps strengthen the immune system and maintain healthy blood vessels. Many seeds, including pumpkin seeds, are high sources of vitamin E.

Prevention of insomnia

Pumpkin seeds are rich in the amino acid tryptophan, and a 1-ounce serving contains 0.16 grams.

People use tryptophan to treat chronic insomnia because the body converts it into serotonin, the "feel-good" or "relaxing" hormone, and melatonin, the "sleep hormone."

According to research, taking 1 gram or more of tryptophan before bed can improve sleep quality.

Sexual health, prostate and urine

People have traditionally used pumpkin seeds as an aphrodisiac.

These seeds are also rich in zinc, which can be beneficial for male fertility. According to a 2018 study, it can improve both sperm quality and quantity.

They found that pumpkin seed extract could be helpful for people with benign prostatic hyperplasia, a type of enlarged prostate that can cause problems urinating.

Nutritional information

According to the United States Department of Agriculture (USDA), a 1-ounce serving of unsalted pumpkin seeds contains

Uses and nutritional tips

People can eat pumpkin seeds alone as a snack or add them to foods for added flavor and crunchy texture.

People can use them:

• On top of the salad
• In homemade granola with a mixture of nuts, pumpkin seeds and dried fruit
• Roasted and coated with olive oil and seasoning
• In pumpkin seed butter

dangers

Pumpkin seeds have a high fat content, so they are prone to go sour. People should store them in a cool, dark and dry place for better shelf life. They can also store them in the refrigerator or freezer.

However, people should supervise young children who eat nuts or seeds, as they may cause choking.

The overall diet or the overall pattern of eating is the most important in preventing disease and achieving optimal health. It's better to eat a varied diet than to focus on individual foods as a way to stay healthy.

Summary

Pumpkin seeds are a popular edible seed that people can add to salads, granola, and mixed nuts. They contain a wide range of nutrients that are good for health.

People should store pumpkin seeds in a cool, dark place and supervise children who eat them.

Last medical examination on July 28, 2022

• Bone / Orthopedics
• Cardiovascular / Cardiovascular
• Nutrition / diet
• Sleep / sleep disorders / insomnia

Article source: medicalnewstoday website

To read more about the properties of nuts and dried fruits, visit the blog of Norouzi nuts and dried fruit site.