Pumpkin seeds offer a variety of health benefits due to their nutrient composition.
Pumpkin seeds are indeed rich in various nutrients.
Here is a breakdown of the nutritional value of pumpkin seeds per 100 grams:
- Calories: 574 kcal
- Fat: 49 grams (mostly polyunsaturated and monounsaturated fats)
- Protein: 30 grams
- Carbohydrates: 10 grams
- Fiber: 6.6 grams
In addition to these macronutrients, pumpkin seeds are also a good source of vitamins and minerals:
Vitamins:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B9 (Folate)
- Vitamin C
- Vitamin E
- Vitamin K
Minerals:
- Calcium
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Sodium
- Zinc
These nutrients contribute to the overall health benefits and nutritional value of pumpkin seeds.
Here are some of the key benefits:
- Powerful Antioxidant:
- Pumpkin seeds are rich in Vitamin E and carotenoids, which are antioxidants that help, reduce inflammation and protect the body from damage caused by free radicals.
- Cardio-protective:
- The antioxidants in pumpkin seeds contribute to heart health by protecting against various heart disorders. The magnesium content in pumpkin seeds helps lower blood pressure, reduce LDL (bad) cholesterol levels, and decrease triglycerides, reducing the risk of heart disease.
- Protection from Cancers:
- The presence of powerful antioxidants in pumpkin seeds reduces the risk of gastric, breast, and colorectal cancers.
- Management of Diabetes:
- Pumpkin seeds are rich in magnesium, which helps lower blood sugar levels, making them beneficial for people with diabetes mellitus.
- Immunity Booster:
- Pumpkin seeds contain vitamin E and zinc, which enhance immune responses and protect against infectious diseases, boosting overall immunity.
- Improves Quality of Sleep:
- Pumpkin seeds contain the amino acid tryptophan, a precursor to serotonin and melatonin, both of which aid in inducing sleep.
- Weight Loss:
- With their high protein and fiber content, pumpkin seeds promote satiety, reduce food intake, and contribute to weight loss.
- Good for Strong Bones:
- The magnesium content in pumpkin seeds supports the growth and strength of bones, reducing the risk of fractures and osteoporosis.
- Prostate Health:
- Pumpkin seeds, rich in zinc, can help improve symptoms of Benign Prostatic Hyperplasia (BPH) and may reduce the chances of prostate cancer.
- Improves Sperm Quality:
- Zinc in pumpkin seeds enhances fertility in men, increasing testosterone levels and improving the quality and quantity of sperm.
- Good for Pregnancy:
- The zinc content in pumpkin seeds supports a healthy immune system and aids in the proper growth of the baby during pregnancy.
- Reduces Depression and Anxiety:
- The magnesium content in pumpkin seeds helps reduce stress, anxiety, and promotes a calm mind.
- Good for Hair and Skin:
- Consuming pumpkin seeds can contribute to strong, silky hair and promote soft, wrinkle-free skin while preventing infections and acne.
Incorporating pumpkin seeds into your diet can provide these health benefits and contribute to overall well-being.