Pumpkin seeds are a very healthy snack. They have a high protein and fiber content, which makes them an excellent addition to any meal. Pumpkin seeds contain vitamins A, B1, B2, B6, and C; zinc; selenium; magnesium; iron; phosphorus; copper and manganese. Pumpkin seeds are also rich in dietary fat (about 50 percent of the total fat content), which contributes to the overall good health benefits of pumpkin seeds. Read below the Health Benefits of Pumpkin Seeds.
Pumpkin seeds are rich in fatty acids such as alpha-linolenic acid (ALA), gamma-linolenic acid (GLA), and stearidonic acid (SDA). These fatty acids have been shown to reduce inflammation in the body by decreasing inflammatory markers such as C-reactive protein (CRP).
Pumpkin seeds also contain a high level of carbohydrates and fiber, which helps maintain a healthy digestive system and cleanse your colon. These seeds are easy to digest, making them ideal for people with digestive issues such as irritable bowel syndrome or celiac disease. Pumpkin seeds are a great addition to your diet. They are high in protein, which is great for those looking to lose weight. They also contain many vitamins and minerals that can help keep your body healthy and strong.
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Pumpkin Seeds Nutrition
Below mentioned are the known pumpkin seeds’ nutrition:
- Carbs: 5 grams
- Fat: 13 grams (6 of which are omega-6s)
- Fiber: 1.7 grams
- Protein: 7 grams
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
Here are 13 of the Pumpkin Seeds Benefits
#1 Pumpkin Seeds are High in Protein
Pumpkin seeds are packed full of protein! Pumpkin Seeds Benefits contain about 5 grams per 100 grams (3 ounces) of seeds, which is more than any other seed we eat. This makes them a great source of protein for those looking to build muscle or lose weight.
#2 Pumpkin Seeds are Rich in Antioxidants
Pumpkin seeds are also rich in antioxidants, including vitamin E, beta-carotene, and lutein. These antioxidants help fight against free radicals in our bodies which can lead to oxidative stress and cell damage if left unchecked.
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#3 Pumpkin Seeds have High Fiber Content
Pumpkin Seeds Benefits have an impressive fiber content of 4 grams per 100 grams (3 ounces), which is higher than that found in most other nuts and seeds (2 grams). The high fiber content helps lower cholesterol levels while also promoting digestive health as well as helping with weight loss by keeping you feeling fuller longer after eating them.
#4 Pumpkin Seeds are Full of Valuable Nutrients
Pumpkin seeds are a great addition to your diet. They are packed full of nutrition and are low in calories. Pumpkin Seeds Benefits contain plenty of nutrients such as protein, fiber, vitamins A and E, B6, and zinc. Pumpkin seeds are rich in protein, and a good source of vitamin B6, manganese, and zinc. They are also an excellent source of magnesium, phosphorus, potassium, and calcium. Pumpkin seeds contain more than 100 percent of your daily needs for omega-3 fatty acids.
#5 Pumpkin Seeds Boost Immunity
Pumpkin seeds are a great source of vitamin A, an important antioxidant that helps boost immunity by protecting the body from free radicals that can damage cells. Pumpkin Seeds Benefits also contain vitamin E, which is an antioxidant that protects the body from free radicals and promotes cell growth, cell repair, tissue repair, and regeneration.
#6 Pumpkin Seeds, Prevent Weight Gain
Pumpkin seeds contain large amounts of polyunsaturated fats called oleic acid or omega-9 fatty acids, which may help prevent weight gain by helping you feel full longer after meals without increasing calories or fat intake.
#7 Pumpkin Seeds are Good for Skin
Pumpkin seed’s benefits for females contain beta-carotene and lutein that help reduce the appearance of fine lines, wrinkles, discoloration, and dullness on the skin. They also contain zinc, which helps to boost collagen production in the skin which gives it a youthful appearance.
#8 Pumpkin Seeds are Versatile
Pumpkin seeds are a tasty, nutritious addition to your diet. You can use them as a snack or add them to salads or other foods. You can also eat them plain, without seasoning.
#9 Pumpkin Seeds are Very High in Magnesium
Pumpkin seeds are a good source of magnesium. This mineral plays an important role in helping your body stay healthy and strong. Magnesium is essential for the heart, muscles, brain, and digestive system.
The amount of magnesium in pumpkin seeds varies with the type of pumpkin seed being eaten. Two tablespoons of shelled pumpkin seeds contain about 1 percent of the daily recommended dose of magnesium. If you eat one ounce of shelled pumpkin seeds, then you’ll get about 2 percent of your daily recommended intake.
#10 Pumpkin Seeds Can Lower Blood Sugar Levels
Researchers from Purdue University found that pumpkin seeds lower blood sugar levels in people with type 2 diabetes. The test subjects who ate around 18 ounces (500 millilitres) of pumpkin seed per day experienced.
#11 Pumpkin Seeds Improve Prostate and Bladder Health
The pumpkin seed is one of the few foods that contain zinc. This mineral is important for healthy prostate function and may help to prevent prostate cancer. Pumpkin seeds also contain lignans, which have been shown to have anti-inflammatory properties that protect against prostate enlargement and cancerous growths.
#12 Pumpkin Seeds May Help Improve Sleep
Pumpkin seeds’ benefits for females may help improve sleep quality because they contain tryptophan, an amino acid that helps induce relaxation when eaten before bedtime. A study published in the “Journal of Nutrition” found that people who consumed 1 ounce (28 grams) of whole pumpkin seeds before going to bed slept longer than those who did not consume them.
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#13 Pumpkin Seeds May Improve Heart Health
Pumpkin seeds’ benefits for females are known to cure females’ heart health. Pumpkin seeds are rich in zinc, a mineral that helps regulate blood pressure and helps lower cholesterol. They also contain manganese, which helps the body produce testosterone, a hormone that plays an important role in maintaining a healthy cardiovascular system.
4 Super Healthy Seeds You Should Eat
#1 Chia Seeds: Chia seeds are packed with dietary fiber, omega-3 fatty acids, and antioxidants. They can be used in a variety of recipes, including smoothies and baked goods. The seeds can also be ground into a meal substitute that is high in protein and fiber.
- Calories: 137
- Fiber: 10.6 grams
- Protein: 4.4 grams
- Monounsaturated fat: 0.6 grams
- Omega-3 fats: 4.9 grams
- Omega-6 fats: 1.6 grams
- Thiamine (vitamin B1): 15% of the RDI
- Magnesium: 30% of the RDI
- Manganese: 30% of the RDI
#2 Flaxseeds: Flaxseeds are another superfood that you should eat more often. They’re rich in omega-3 fatty acids and lignans, which have been shown to lower inflammation and protect against cancer. Flaxseeds also contain soluble fibre that helps lower cholesterol levels.
- Calories: 152
- Fibre: 7.8 grams
- Protein: 5.2 grams
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
- Manganese: 35% of the RDI
- Thiamine (vitamin B1): 31% of the RDI
- Magnesium: 28% of the RDI
#3 Sesame Seeds: Sesame seeds may not be as healthy as other foods on the list, but they’re still worth eating if you want to add extra health benefits to your diet. Sesame seeds contain monounsaturated fats that help reduce LDL (“bad”) cholesterol levels. They also have small amounts of vitamin E, zinc, and magnesium.
- Calories: 160
- Fiber: 3.3 grams
- Protein: 5 grams
- Monounsaturated fat: 5.3 grams
- Omega-6 fats: 6 grams
- Copper: 57% of the RDI
- Manganese: 34% of the RDI
- Magnesium: 25% of the RDI
#4 Sunflower Seeds: Sunflower seeds are an excellent source of vitamin E as well as several minerals including magnesium, calcium, iron, and copper. Sunflower seeds also contain small amounts of protein (4 grams per 1-cup serving) and fiber (5 grams per 1-cup serving).
- Calories: 164
- Fiber: 2.4 grams
- Protein: 5.8 grams
- Monounsaturated fat: 5.2 grams
- Omega-6 fats: 6.4 grams
- Vitamin E: 47% of the RDI
- Manganese: 27% of the RDI
- Magnesium: 23% of the RDI
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