Pumpkin Seeds: Affordable Nutrition Booster!
Pumpkin seeds are also known as “kaddu ke bij” in some parts of India. These are not only scrumptious nibbles when roasted but also a powerhouse of nutrients.
These flat, tiny, white-colored seeds are extracted from pumpkins and have been part of culinary traditions for centuries because of their numerous health benefits. These seeds are packed with essential nutrients and aid weight loss, pumpkin seeds benefits offer a variety of advantages for overall health. This article will explore pumpkin seeds benefits, nutritional composition, why you should add them to your daily diet, and some studies backed by science to support the benefits.
Dr. Akanksha Srivastava
B.A.M.S., Dieticien, Yoga Expert
Reviewed By:
Now let’s look at the pumpkin seeds nutrition per 100 grams supported by a scientific study:
• Calories: 559 kcal
• Protein: 29.84 grams
• Fat: 49.05 grams
• Carbohydrates: 10.71 grams
• Fiber: 6 grams
• Sugars: 1.4 grams
• Nutrition-Rich Seeds: Pumpkin seeds provide a lot of nutrition important to the human body and contain additional vitamins and minerals such as vitamin E, vitamin K, magnesium, manganese, zinc, and iron respectively. Hence, they are an excellent source of protein and dietary fiber.
• Promotes Heart Health: Roasted pumpkin seeds are full of antioxidants like carotenoids, and vitamin E that prevents free radical damage. Pumpkin seeds also contain phytosterols, plant compounds that can help lower cholesterol levels. This study investigated the effects of pumpkin seed oil (PSO) supplementation on vascular function and heart rate variability (HRV) in postmenopausal women with high blood pressure. The findings revealed that PSO supplementation led to a significant decrease in augmentation index (AIx), brachial, and central systolic blood pressure.
• Aids Weight loss: If you’re someone on a weight loss journey then pumpkin seeds are good for you as they are rich in fiber, protein, and antioxidants that will prevent you from starving for long hours and give you a sense of fullness for longer periods. Pumpkin seeds are helpful in weight loss management when taken in limited amount.
• Prostate Health in Men: Consuming pumpkin seeds controls the symptoms of hyperplasia that is prostate enlargement due to a natural compound present in it called dihydrotestosterone (DHT). A study aimed to analyze the available evidence on the effectiveness of Cucurbita pepo in treating lower urinary tract symptoms (LUTS) associated with benign prostatic hyperplasia (BPH). Based on the findings of this narrative review, the use of Cucurbita pepo appears to be beneficial for improving symptoms and quality of life in patients with LUTS-BPH.
• Rich in Magnesium: Magnesium is essential for our body to perform multiple chemical reactions and many diets lack the same but these seeds provide optimum minerals like this. It helps to maintain bone health; blood sugar levels and reduces the chances of a heart attack. The following study states that Magnesium is a vital ion in the human body, involved in numerous metabolic and biochemical processes essential for life. It plays a crucial role in the brain, heart, and skeletal muscles, participating in over 600 enzymatic reactions.
• Improvement in Sleep: In some studies, these tiny dimes and it’s has said to improve sleep due to the tryptophan present in them which is a kind of amino acid.