Pumpkin seeds are believed to be nutritional powerhouses with some astonishing health benefits. In this article, we will talk about the various benefits of incorporating these tiny miracles into your daily diet.
Our expert, Aman Puri, founder of Steadfast Nutrition, shared, “Pumpkin seeds are nutrient-dense edible seeds rich in proteins - with all 9 essential amino acids, fibre, fats, and minerals like potassium, iron, copper, zinc, phosphorus, and magnesium. Consuming 25-30 g of pumpkin seeds daily helps fulfil a part of the daily requirements for these nutrients. This nutrient powerhouse may possess certain potential health benefits.”
Aman said that being low in carbohydrates and high in fibre, the pumpkin seeds can help you manage blood sugar levels. “The presence of magnesium also helps improve insulin sensitivity and supports carbohydrate metabolism,” he added.
“Pumpkin seeds are rich in phosphorus, zinc, magnesium, and copper necessary for bone formation and maintaining bone mineral density, reducing the risk of osteoporosis,” said Puri.
Keeping you fuller for longer, the high amounts of fibre and proteins in pumpkin seeds help curb the hunger pangs, ultimately supporting your weight loss journey.
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Aman said, “Pumpkin seeds are rich in heart-healthy fats: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Magnesium helps regulate blood pressure while fibre lowers cholesterol levels, which supports heart health. Omega-3 and omega-6 fatty acids help lower LDL (bad cholesterol) levels.”
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Being a good source of flavonoids, phenolic compounds, vitamin E, and cucurbitacin - antioxidants, the pumpkin seeds protect your cells from damage, helping in reducing inflammation. “The antioxidants and minerals like zinc help heal wounds, fight inflammation, and ease joint pains like arthritic pain,” said Puri.
Aman shared, “Tryptophan, an amino acid in pumpkin seeds, and magnesium help improve sleep quality by reducing anxiety and stress and promoting relaxation.”
“Antioxidants and vitamin E enhance immunity by improving immune response and protecting against diseases,” said the expert.
Pumpkin seeds contain high amounts of antioxidants like carotenoids, vitamin A, and zinc. Therefore, they help fight acne as they have anti-ageing properties and clear the skin.
“High-fibre content supports a healthy digestive system by promoting digestion and bowel movement, reducing constipation. Individuals suffering from digestive conditions like colitis or irritable bowel syndrome (IBD) should consult a healthcare professional before consuming pumpkin seeds, as the high fibre content may cause acidity, gas, bloating, or diarrhoea,” shared Aman Puri.
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For daily consumption, you can have the pumpkin seeds dry, roasted as a snack, or grind them into a fine powder to garnish your soups, salads and porridges. “You can also blend them with your favourite shakes and smoothies to get the best benefits from them,” said Puri.
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