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Pumpkin, think about the vegetable and you immediately whip up the ideas of curries, stews and even desserts made with the vegetable. But have you ever wondered about pumpkin seeds? Pumpkin seeds are found inside the vegetable and then dried to get the delicious and crunchy seeds that are now easily commercially available all over the world. Now you might think that eating pumpkin seeds is something you should do only for the crunch factor, but actually, pumpkin seeds have plenty of health benefits too.
Plenty of studies, including a 2022 one published in the peer-reviewd journal Plants suggest that every bit of the pumpkin, including the flesh, seeds and peel “are a rich source of primary and secondary metabolites, including proteins, carbohydrates, monounsaturated fatty acids, polyunsaturated fatty acids, carotenoids, tocopherols, tryptophan, delat-7-sterols and many other phytochemicals.” Grown across many countries, including India, pumpkins are loaded with plenty of health benefits. And when it comes to pumpkin seeds, the benefits are indeed many.
A study published in 2020 in the peer-reviewed journal Heliyon explains that the major nutritional components of pumpkin seeds are proteins (30-51%) and oils (up to 40%). Loaded with carbohydrates and micronutrients, eating pumpkin seeds can also provide your body with plenty of bioactive compounds like tocopherols, sterols, phospholipids and even hydrocarbons. The study also mentions that the powder and oil derived from pumpkin seeds are equally beneficial.
Video Credit: YouTube/Annie Potter's Kitchen
In fact, this study, conducted by experts at the University of Rajshahi, Bangladesh, explains that replacing your vegetable or other oils with pumpkin seed oil can help reduce blood pressure and blood cholesterol levels. And when it comes to just pumpkin seeds, Soumya Kuthadi, a certified Dietitian and founder of Nourished By Soumya, lists six incredible benefits you can get from consuming pumpkin seeds daily.
1. Magnesium Power
“Pumpkin seeds are particularly high in magnesium, which plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar regulation, and blood pressure management,” she explains. So, getting this micronutrient from pumpkin seeds in your regular diet can help your overall health and improve bodily functions, especially cognitive function.
2. The Role Of Zinc
“Pumpkin seeds are one of the best plant-based sources of zinc, an essential mineral that supports immune function, wound healing, and reproductive health,” she explains. Adding a handful or two of pumpkin seeds in your daily diet can, therefore, improve your immune system’s capacity to fight against diseases.
3. Heart Health
"Pumpkin seeds contain phytosterols, plant compounds that can help reduce “bad” LDL cholesterol levels, thereby supporting heart health,” she says. As mentioned before, the 2020 study also supports the fact that eating both pumpkin seeds and pumpkin seed oils can help improve blood pressure and blood cholesterol levels.
4. Prostate Health
“Research suggests that pumpkin seeds may be beneficial for prostate health,” Kuthadi says. “They contain compounds that can help support healthy prostate function.” A 2002 study in Current Urology Reports supports this by revealing that phytotherapy with bioactive compounds derived from pumpkin seeds are popular for treating American men with benign prostatic hyperplasia (BPH).
5. Mood Regulation
“Pumpkin seeds are a source of tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter that contributes to mood regulation and promotes better sleep,” she says. So, including pumpkin seeds in your regular diet may indeed help those dealing with mood disorders and sleep disorders.
6. Digestion Aid
A study published in the journal Scientific African in 2020 explains that pumpkin seeds are loaded with dietary fibre, which not only provide a lot of bulk to the digestive system but also work as prebiotics. Both these functions help digestive health and gut health equally, which in turn keeps your bowel movements regular, prevents constipation, etc.
