INTRODUCTION
Pumpkin seeds also known as Papita are common yet unreccognized Gem for humans. Eating pumpkin you get these hard white seeds and after you remove the shell or if you buy them directly from the supermarket you’ll see that these seeds are small green flat and oval. Pumpkin seeds may be small but they are packed with full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, Magnesium and Zinc. Because of this pumpkin seeds have been associated wih several health benefits.
Pumpkin seeds are the small green seeds, you’ll find if you cut open a pumpkin. They may seem tiny, but these little seeds are Jam-Packed with nutrients and offer huge health benefits. Pumpkin seeds are true nutritional powerhouse that can improve your overall wellness in many ways. Simply by adding more pumpkin seeds to your diet, you can get a plenty of benefits.
Explore 19 Wonderful and Proven Health benefits of Pumpkin Seeds 2024 -For skin, heart,bones etc
01) Balanced Blood Sugar Levels:
Keeping blood sugar balanced and preventing spikes is important for maintaining good health, especially as you age. Pumpkin seeds provides compounds and nutrients that help stabilize blood sugar levels once digested. Multiple studies using pumpkin seed oil have found it can lower blood Glucose levels and improve Insulin regulation in Diabetic animals. The Magnesium content of Pumpkin seeds also prevent Unhealthy blood sugar spike after eating Carbohydrates-Rich meals. This makes them a great snacks option for people with Diabetes or anyone looking to stabilize blood sugar levels.
02) Fight Chronic Inflammation Throughout the Body:
Chronic Low-grade inflammation over long periods can contribute to almost every modern disease and cause aging. The Omega-3 Fatty Acids in pumpkin seeds provide potent anti-inflammatory effects that helps fight Inflammation, throughout the body. Omega-3 fats supports heart health boost brain function and provide many other systematic benefits. They can covert into more active anti- inflammatory forms when you don’t get enough Omega-3s from fatty fish. Notably, pumpkin seeds have the ideal omega-6 to omega-3 fats ratio, which maximizes this conversion for better utilization.
03) Build and Maintain healthy Blood:
Blood Acts as the body’s delivery system, carrying fresh oxygen and nutrients to all cells, while removing waste. Pumpkin seeds provide iron that helps form healthy red blood cells to transport oxygen. They also supply Vitamin k1, which supports normal blood clotthng function. Getting adequate amount of these two nutrients from food like Pumpkin seeds helps optimize blood cell formation and promotes circulation. This prevents Anemia, increase energy levels, and ensure your blood can properly deliver oxygen.
04) Expel Harmful Intestinal Parasites:
Microscopic Intestinal Parasites and worms can sometimes invades your digestive tracts through contaminated food or water sources. This can cause digestive problems and Rob Nutrients from your body. Pumpkin seeds have traditionally been used as a natural plant based remedy to help expel and eliminated these unwanted organism from Intestine.
Certain natural Bio-active compounds in Pumpkin seeds are believed to help create an Intestinal environment that effectively drives out and kill parasites. Eating a small amount of Pumpkin seeds may help guard against Parasitic infections by keeping your digestive tract free of these harmful invaders.
05) Prostate and Bladder Health:
Pumpkin seeds can help to relieve the symptoms benign prostatic Hyperplasia also known as BPH. A condition in which the prostate Gland enlarges causing the male to have problem with Urination. In one year study in over 1400 men with Bph. Results showed that pumpkin seeds consumption reduced symptoms of Bph improved Urination and eventually imprived the quality of life further, research suggest that taking pumpkin seeds or their products as supplement can help treat the symptoms of an overactive Bladder.
This was studied in another research the result showed that 10 grams of pumpkin seeds extract given daily improved the Urinary function in over 45 Men and Women with Overactive Bladders. Additionally Pumpkin seeds are a rich source of Zinc. Lower Zinc levels in Blood are associated with reduced sperms quality and an increased risk of fertility in Men evdience from one study suggest that pumpkin seeds rich In Zinc may also protect human sperms from stress, trauma and drug related damage.
Pumpkin seeds are also high in anti-oxidants and other nutrients that can contribute to healthy testosterone levels and improved overall health together all these factors may benefits fertility levels and reproductive function especially in men.
06) Contains Fibre:
Pumpkin seeds is a simple and rich source of fibre. Pumpkin seeds are a great source of Dietary fibre shelled seeds provide 1.1 grams of fibre in a single 1 ounce serving. A diet high in fibre promote good digestive health. It also improves Constipation and Diarrhea in addition high fibre diets have been associated with a reduced risk of heart diseases. Type 2 diabetes and obesity.
Additionally pumpkin seeds are early to incorporate into your diet there are popular snacks that can be eaten either raw or roasted, salted or unsalted. You can eat them on their own or you can add them to the smoothies, greek yogurt and fruit salads. You can incorporate them into meals by sprinkling them into salads soups and cereals, some people also use pumpkin seeds in baking bread and cakes.
07) Contains Magnesium:
Pumpkin seeds are a rich source of Magnesium. Magnesium is an essential micro-nutrients. Magnesium has been shown to be an important part of more than 600 chemical reaction in our body. For example adequate levels of Magnesium are important for controlling blood pressure, reducing the risk if heart disease, forming and maintaining healthy bones and regulating blood sugar levels.
However, in he U.S alone more than 79% of adults have a Magnesium intake. Pumpkin seeds are one of the best natural source of Magnesium, animal studies have shown that pumpkin seed oil may reduce high blood pressure and high Cholesterol levels.
These two are an important risk factor for heart disease. A 12 week study on 35 Females found that pumpkin seed oil supplement reduced blood pressure by 7% and increased good HDL Cholesterol levels by 16%, this is amazing news because for many it eliminates the need for bothersome medication and undue side effects.
08) Strengthen Bones and Prevent Fractures:
Weak Porous Bones that lacks sufficient mineral density lead to Osteoporosis and an increased risk of painful fractures. The mix of nutrients in pumpkin seeds promotes bone health and strength, possibly helping prevent these issues. Pumpkin seeds provide bone-supportinh nutrients like Zinc, Magnesium, healthy fats, anti-oxidants like Carotenoids and special compounds called Phytosterols, together these all work to improve bone minerals density and strength as you age.
Some research suggests regularly eatng pumpkin seeds can help lower fracture risk and preserve bone density especially for post-menopausal women. When combined with a healthy diet and active lifestyle, pumpkin seeds provide a potent package of bone protecting nutrients.
09) Reduced Painful Arthritis:
Swelling and Joint pain. Arthritis is a common condition, especially in older adults that causes uncomfortable joints swelling, stiffness and Pain due to Chronic Inflammation. Special anti-inflammatory compounds found in pumpkin seeds have been shown to lessen this swelling and stiffness.
In studies on Arthrits rats, supplementation with pumpkin seed oil noticeably decreased joint inflammation and improved mobility by reducing swelling. Pumpkin seeds also provide the Minerals, Zinc and Unique plant compounds with natural anti-inflammatory properties to reduced pain and swelling.
By calming inflammation, pumpkin seeds can effectively and gently ease common Arthritis symptoms like Sore, Swollen Joints and Improve Flexibility.Less Inflammation means less joint pain and stiffness for better mobility.
10) Promote Deeper, more restful sleep:
Having trouble falling asleep or staying asleep at night? The Tryptophon found in pumpkin seeds may help tryptophon is an essential Amino acid that your body uses to produced Serotonin and Metatonin-two important Neurotransmitter that regulates sleep and wake cycles. Research show that consuming pumpkin seeds, especially alongside a source of Carbohydrates, can help boost your body’s natural production of these relaxing brain chemicals.
This gives you deeper, higher-quality sleep and an overall improved sleep experienced. Pumpkin seeds are also high in the minerals, Magnesium, which provides additional supports for healthy sleep patterns and onsets. The combination of Tryptophan and Magnesium makes pumpkin seeds a great natural way to enjoy more restful sleep.
11) Stimulates Hair Regrowth:
For Men suffering from male pattern Baldness and hair loss, pumpkin seed oil may provide some natural help for regrowing hair. The oil has effectively blocked the production of Dihydrotestostrone(DHT), a hormone strongly linked to hair loss in men. By taking pumpkin seed oil orally as a supplement, it appears to reduced levels of Dht and stimulate the Regrowth of hair follicles. When applied topically to the scalp or consumed, pumpkin seed oil may be alternative natural treatment for male patter baldness.
12) Full of Nutrients and anti-oxidants:
Pumpkin seeds are full of nutrients and anti-oxidants,1 ounce of shell-free pumpkin seeds has roughly 151 calories mainly from fat and protein present in it. In addition 1 ounce of pumpkin seeds contains 1.7 grams of fibre, 5 grams of Carbohydrates, 7 grams of protein, 13 grams of Omega fatty acids and considerable quantities of micro-nutrients like Vitamin k, Phosphorus, Maganese, Magnesium, Iron, Zinc and Copper, they also contain a lot of anti-oxidants a decent amount of Polyunsaturated fats, Potassium, Vitamin B2 and Folate.
Pumpkin seeds contain anti-oxidant like Carotenoids and Vitamin E. Anti-oxidants can reduced inflammation and therefore protect your cells from harmful free radicals damage, this is why consuming food rich in anti-oxidants can help protect against many diseases.
13) Prevent Painful Kidney Stones:
Kidney stones develop when certain minerals become concentrated enough in the kidneys to Crystallize and stick together into a solid mass. This causes severe cramping pains and issues urinating. Some research suggest that pumpkin seeds may help prevent the most common type of kidney stone-calcium oxalate stones.
Pumpkin seeds extracts can lower high levels of minerals that forms these painful Crystals in the Kidneys. Active compounds in pumpkin seeds called Phytosterols helps prevent kidney stones from forming by keeping minerals levels balanced and inhibiting kidney stone crystal formation.
14) Balanced Acid Levels in the Body:
Your body need to maintain a healthy acid balance. However, many common foods create acidic waste and by product during digestion, disrupting this balanced.Overtime excessive acidity affects your cells negatively and causes increased inflammation. This reduces normal cell function and allows diseases to take hold and thrives more easily.
Pumpkin seeds are unique because they create Alkaline waste instead of acidic waste. When digested and Metabolized by the body. This Alkaline waste neutralize excess acid and helps restore the body’s optimal acid balanced. By preventing a buildup of too much acid, pmpkin seeds keeps your cells happy healthy and functioning at their best.
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15) Supports overall health:
Proper function and health of the heart rely on getting adequate levels of many different minerals and nutrients. Pumpkin seeds are packed with Magnesium, as essential minerals that relaxes blood vessels and lower blood pressure levels getting sufficient Magnesium.
Also reduced your risk of developing other heart disease risk factors, like Stroke, Artherosclerosis, Diabetes, Metabolic syndrome and Osteoporosis. Because of their outstanding Magnesium content, pumpkin seeds are one of the best plant-based sources for getting adequate levels of this heart-healthy Minerals.
16) Improve Prostate Health In Men:
As men age, they often develop an enlarge prostate Gland, which can cause problematic urinary symptoms like reduced flow and frequent night time waking to urinate. Extract made from pumpkin seeds have been used traditionally to help shrink enlargeed prostates.
Both human and animal studies have confirmed pumpkin seeds reduced prostate size, Urinary frequency, and other common symptoms related to Benign prostate hyperplasia in Men. The seeds zinc content, anti-inflammatory Omega-3s, and Phytosterols are all though to contribute to these prostate benefits.
17) Ease Unpleasant Symptoms of Menopause:
Menopause is a natural transition that all women go through, but it often bring unpleasant symptoms due to Hormonal change. The good news is that pumpkin seeds provides beneficial nutrients that combats common mwnopausal issues. Pumpkin seeds supply Lignans that helps balance hormones, Tryptophan that improves sleep quality, Omega-3s that reduce hot flashes and night sweats, and minerals that strengthen bones. Overall, regularly eating pumpkin seeds can relieve problems associated with menopause.
18) Boost Immunity with Zinc:
Your Immunity system is your body’s natural defense against illness an infection. Immune cells need key nutrients like Zinc to carry out their Vital functions properly. Pumpkin seeds provide a substantial amount of Zinc, which has been shown to enhance immune cell activity.
Even a mild zinc deficiency can weaken your immunity and make you more susceptible to Viruses, Bacteria and other Pathogens, getting enough Zinc from food sources like pumpkin seeds helps provide this essential minerals. Your immune system relies on. This lets your body mount a strong, quick-acting defense against foreign invaders.
19) Lower LDL Cholesterol Levels:
Cholesterol is a way fat like substance that travels through your bloodstream. There are two main type-LDL or ”bad” Cholesterol and HDL or ”good” Cholesterol. Too much LDL Cholesterol can lead to a buildup and plaqe formation inside your Artery walls over time. This clogs and Narrows the Arteries, increasing heart attacks and stroke risk. Fortunately, pumpkin seeds contains beneficial plant compounds called Phytosterols that reduces LDL Cholesterol levels in the body.
Numerous studies have shown that regularly eating pumpkin seeds lower total Cholesterol and LDL levels without impacting good HDL Cholesterol by lowering LDL and total Cholesterol, pumpkin seeds clear out plaque buildup in Arteris and significantly cut your risk of developing heart diseases. The fibre content and healthy fats in pumpkin seeds also helps regulates Cholesterol production and balance levels.
