9 Reason Why You Should Add Pumpkin Seeds To Your Diet
Halloween and Thanksgiving are the holidays that we associate with pumpkins and they are the first things that cross up our minds when we talk about this remarkably healthy fruit. Even if it’s typical for this time of the year it should be consumed through every season because of the nutrients it offers and particularly because of the pumpkin seeds.
Those people who are aware and take care about their health know why they are so healthy and eat them daily as a snack. Here you can find the top benefits that pumpkin seeds can contribute to your health.
Besides their nutrient value they are also very tasty with nutty and sweet flavor and can be used in deserts and savory meals. You can add them in vegetable salads, smoothie or soup. Homemade bread will taste much better if you sprinkle pumpkin seeds on before baking. They are available in every store throughout the year and you don’t have to keep them in the fridge. You can take them on a vacation, at work or picnic and eat them just like that, roasted, salty or raw.
Pumpkin seeds contain great amounts of magnesium, zinc, phosphorous, manganese, tryptophan, iron, vitamins B, K, E and C and are very rich in fatty acids and protein. Additionally, it is full with different antioxidants that fight the free radicals. Here are some of their health benefits:
1. Pumpkin seeds control sugar in the blood
This was explained in a study from 2010 from the Journal of Diabetes. According to that pumpkin seed oil contains phytochemicals which are great for prevention of diabetic kidney diseases. The prevention of other damages connected with diabetes is linked with its capability to increase the regulation of insulin and lower the oxidative stress.
The recommended dose for diabetic patients is one handful per day of slightly roasted seeds without salt.
2. Pumpkin seeds reduce the LDL cholesterol
In order to regulate and even reduce the bad cholesterol you should consume pumpkin seeds on regular bases.
Phytosterols in these seeds are responsible for reducing the level of bed cholesterol in the blood and keep you save from further clogging and atherosclerosis. This process is supported by the oleic acid (monounsaturated fatty acids) also found in great amounts in the pumpkin seeds.
This was showed in a study from 2012 conducted on rats that previously had atherosclerosis, so when they were treated with pumpkin seeds the results were amazing. They had increased level of good cholesterol and significantly lowered level of bed one.
In order to bring back your cholesterol in balance you should consume about 50 grams of roasted pumpkin seeds every day.
3. Regulates mood and anxiety and promotes good night sleep
Pumpkin seeds are rich in amino acids, particularly tryptophan which helps in the production of serotonin. Serotonin is responsible for improving your mood and makes you feel happier. This way it releases anxiety and fights against depression.
Pumpkin seeds also are abundant in omega 3 fatty acids and various vitamins from the B group that will encourage the work of the nervous system and fight anxiety. So, pumpkin seeds are the perfect snack for you during the stressful day. Have a handful of roasted pumpkin seeds in order to calm down!
Melatonin and serotonin both products of tryptophan will help you have a peaceful good night sleep and let your brain to rest. For this, in a glass of hot milk add 2 teaspoons of pumpkin seed powder and let it cool for 10 minutes. This can be your ritual at least half an hour before bed.
4. Pumpkin seeds for better health of prostate and bladder
Phytosterols are compounds of the pumpkin seeds that are actually great for shrinking the enlarged prostate. Together with the zinc they will provide normal urinary flow and ease the urinary frequency through the night.
Pumpkin seeds will improve the function of the bladder and fight the symptoms of overactive bladder too. 4 tablespoons of roasted but not salted pumpkin seeds is recommended for treating these issues.
5. Pumpkin seeds for treating Arthritis
The oil from the pumpkin seed has powerful anti inflammatory properties which help in treatment of rheumatoid and osteoarthritis. Additionally, the oil has very potent anti- pain characteristics which release the inflammation and pain from the joint.
In order to repress the pain and soothe the inflammatory symptoms of arthritis it is recommended to massage the affected spot for ten minutes with oil from pumpkin seeds. Repeat this twice, every day until you feel better. You can also consume raw pumpkin seeds.
6. Pumpkin seeds prevent osteoporosis
The high concentration of magnesium in the pumpkin seeds makes them great food in the prevention of osteoporosis and maintaining the bone health. It improves the mineral density in the bones. Zinc and phosphorous in the pumpkin seeds are also directly involved in the prevention of osteoporosis and help in lowering the risk of fractures.
One handful of pumpkin seeds every day is also enough to strengthen your bones.
7. Pumpkin seeds promote good heart health
Again, magnesium is essential for normal function of the heart, particularly actions of pumping and resting of the blood vessels. It plays a big role in reducing the high blood pressure and lowering the risk of strokes and heart attacks. The work of the magnesium is supported by the copper, fibers, healthy fats and antioxidants, also found in great amounts in the pumpkin seeds, all for better heart health.
This is another important reason why to include pumpkin seeds in your every day menu.
8. Pumpkin seeds prevent parasites in the intestines
All those dangerous intestinal worms like pinworms or tapeworms can be removed from the intestines thanks to the pumpkin seeds. So, if you have problem like this, start eating raw pumpkin seeds regularly every morning on empty stomach combined with a lot of water and you will easily get rid of those parasites in the intestines.
9. Pumpkin seeds strengthen the immunity
Due to the zinc, pumpkin seeds are great boosters for your immunity. They protect you from flu, weakness, cold and some other health issues.
Selenium in these seeds helps your body to recover very fast from any disease. So, add raw pumpkin seeds in your morning smoothie and feel energized and protected all day long.