Nutrition and Fitness Ben Brown | 10 years ago

7 Health Benefits of Pumpkin Seeds

With fall in full swing, pumpkins are everywhere. While the pumpkin candy might not carry great health benefits, all of those pumpkin guts from your front porch masterpiece are hiding a tasty superfood: pumpkin seeds. Here are seven healthy benefits from the most nutritious part of the pumpkin:
  1. Loaded with Magnesium: A ¼ cup of raw pumpkin seeds contains almost half of the daily-recommended dose of magnesium. Why is this good, you ask? Magnesium is an essential mineral that plays many roles in the body, including regulating blood pressure, relaxation of blood vessels and proper bowel function.
 
  1. Rich Source of Zinc: Zinc is another essential mineral that supports many of your bodily functions. Most importantly, zinc can help support the immune system to fight colds and flu. Zinc also supports your sense of taste and smell, and helps fight acne, depression and chronic fatigue.
 
  1. Prostate Health Support: Research suggests both pumpkin seed oil and pumpkin seeds may be beneficial in supporting prostate health.
 
  1. Great Source of Plant-Based Omega 3s: Nuts and seeds, especially when eaten raw, are a great source of plant-based omega-3 fats. Omega 3 fatty acids have been shown to lower levels of blood triglycerides and may protect against cardiovascular disease.
 
  1. Support Heart and Liver Health: Rich in healthy fats, antioxidants and fiber, pumpkin seeds may provide heart and liver health benefits, especially when mixed with other healthy grains such as flax seeds.
 
  1. They Support Healthy Sleep: Pumpkin seeds are a good source of tryptophan, an amino acid that your body turns into serotonin, which then turns into melatonin, or the “sleep hormone.” Turkey also contains high levels of tryptophan, which is why you’re usually tired after Thanksgiving dinner. Eating pumpkin seeds a few hours before bed, along with a small piece of fruit, can help your body produce melatonin, promoting a better night’s sleep3.
 
  1. Contain Good Quality Protein: 100g of pumpkin seeds contains about 30g of protein. For comparison, a 3-ounce serving of skinless chicken breast provides 29 grams of protein. However, pumpkin seeds are also a calorie-dense food containing about 559 calories per 100g.
    While pumpkin seeds are best eaten raw and can be soaked for better digestibility, they can also be easily roasted and seasoned at home for a tasty, anytime snack.          
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