Pumpkin seeds (pepitas) have many health benefits. They are high in antioxidants, vitamins, minerals, and healthy fats. These nutrients are great for your heart and immune system and reduce inflammation.
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One surprising benefit of pumpkin seeds is their effect on fertility. They are believed to promote healthy testosterone levels and improve sperm quality.
This article discusses pumpkin seeds' benefits, nutrients, serving size, and the best ways to eat them.
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Benefits of Snacking on Pumpkin Seeds
From heart health to reproductive health, numerous reasons exist to reach for a bag of pumpkin seeds for your next snack.
Reduces Inflammation
Studies have found that the following nutrients make pumpkin seeds a potent anti-inflammatory food:
Reducing inflammation is especially helpful for chronic inflammatory conditions like rheumatoid arthritis.
Lowers Cancer Risk
Research found that pumpkin seeds' polyphenols and other compounds may protect against prostate cancer. In one study, five different pumpkin seed extracts were evaluated for their effect on prostate cancer cells. All of the extracts inhibited the cancer cells from increasing in number.
Another study found a positive association between pumpkin seed consumption and reduced breast cancer risk. Researchers evaluated the effect of phytoestrogen-rich foods (plant compounds that mimic estrogen in the body), including pumpkin seeds, on postmenopausal people.
They found that those who ate phytoestrogen-rich foods had significantly lower risks of breast cancer than those who did not.
Improves Prostate Health
Not only might pumpkin seeds help prevent prostate cancer, but they also may benefit the prostate in other ways. A study found that people with benign prostatic hyperplasia (enlarged prostate) and lower urinary tract symptoms who ate pumpkin seeds lowered their International Prostate Symptom Score (IPSS).
The difference in improvement between the pumpkin seed and placebo groups (those given an ineffective substance to act as a control group) was significant.
Supports Heart Health
Pumpkin seeds are high in fiber&#;especially when eaten with the shell, which is associated with reduced heart disease and obesity risk. Plus, the high magnesium content in pumpkin seeds is great for heart health and blood pressure.
Reduces Diabetes Risk
Pumpkin seeds have hypoglycemic properties, which help you maintain proper blood sugar levels. Managing blood sugar levels is crucial in managing and preventing diabetes.
In one study, researchers found that when participants ate 65 grams (g) of pumpkin seeds&#;equivalent to a little less than one-half cup&#;their blood glucose (sugar) levels, which rise in type 2 diabetes, were significantly lower than in participants in the control group, who did not consume pumpkin seeds.
Improves Digestion
Pumpkin seeds are an excellent source of fiber, which protects digestive health. Research found that dietary fiber offers the following digestive benefits:
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- Protects the gut microbiome (microorganisms living in the digestive tract)
- Improves colon health
- Prevents constipation
Strengthens Sperm Quality
Zinc is an essential trace element that helps balance hormones. It is beneficial for testosterone, prostate, and sexual functions. Zinc deficiency is linked to sperm abnormalities and lower testosterone levels.
Researchers found evidence in animal studies that punpkin seeds could help with sperm quality, although no human studies have confirmed this yet. Since pumpkin seeds are a potent source of zinc, which is known to be beneficial for sperm quality, adding them to your diet may help with fertility.
Helps With Better Sleep
Pumpkin seeds are high in tryptophan, the amino acid you may be most familiar with for inducing that post&#;turkey dinner sleepiness on Thanksgiving. Research found that eating tryptophan-rich foods improves sleep quality and total sleep time.
Supports Bone Health
The high magnesium levels in pumpkin seeds make them an excellent food source for bone health. When people are deficient in magnesium, they are more likely to experience the following:
- Osteoporosis (a condition of decreased bone mineral density and bone mass that weakens bones)
- Lower bone mineral density
- Higher risk for bone fractures
Of the magnesium in the body, 60% is stored in the bones.
Boosts Your Immune System
Pumpkin seeds have immunomodulatory effects, which means they can regulate immune functions. In addition, the pumpkin family's fatty acids, polyphenols, and prebiotics are known to stimulate the immune system.
Also, pumpkin seeds' high levels of vitamins A, C, and E help the immune system fight off infections. Some researchers suggest that pumpkin and pumpkin seeds can be considered "pharma foods"&#;foods that may be nearly as beneficial as medications&#;due to their functional and nutraceutical (healing) role in the body.
Pumpkin Seeds in Traditional Medicine
Traditionally, pumpkin seeds have been used to treat the following:
- Intestinal worms
- Childhood bed-wetting
- Constipation
- Asthma
- Mild lung conditions
Macro- and Micronutrient Content of Pumpkin Seeds
Pumpkin seeds contain beneficial nutrients, including macronutrients (energy sources from fat, protein, and carbohydrates) and micronutrients (vitamins and minerals). These include:
- Carbohydrates
- Protein
- Fat
- Fiber
- Potassium
- Iron
- Calcium
- Phosphorus
- Copper
- Magnesium
How Many Pumpkin Seeds Is a Single Serving?
A serving size is 1 ounce (28 g), or a little less than one-quarter cup. There are approximately 150 pumpkin seeds in a 1-ounce serving.
Raw vs. Cooked Pumpkin Seeds: What&#;s Healthier?
Like most foods, the longer you cook them, the more nutrients are lost. Plus, too much salt can quickly turn healthy food into unhealthy food. The best way to eat pumpkin seeds for maximum benefit is raw.
That said, many people don't enjoy the taste without some seasoning. You can still enjoy pumpkin seeds with seasoning and lightly roasted without overdoing it.
An excellent way to add raw, unsalted pumpkin seeds to your diet is to add them to a smoothie or mix them into your oatmeal or granola.
Summary
Pumpkin seeds are healthy. Pepitas benefit heart health, fertility, bone health, and immune system support, and more. You can get a whole serving in 1 ounce (one-eighth of a cup). Mix raw and unsalted seeds into a smoothie for breakfast, or roast and lightly season them for a snack.
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