Pumpkin seeds may be small, but they’re packed 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 with several health benefits. These include improved heart health, prostate health and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet. Here are the 8 health benefits of pumpkin seeds everyone should know:
1. May support blood sugar balance
Pumpkin seeds, together with linseed, may be helpful in preventing diabetic complications, such as high cholesterol and blood sugar levels. The hypoglycaemic properties of these seeds may help those with diabetes to better manage blood sugar levels.
2. May help you sleep better
Magnesium is needed for normal sleep regulation, so consuming pumpkin seeds, which are a good source of magnesium, may help improve sleep.
3. Healthy heart
Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). There has been good evidence that eating pumpkin seeds, because of their ALA content, could well be beneficial for the heart and the prevention of cardiovascular disease as part of a balanced diet.
4. High in Antioxidant
Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.
It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
5. Improve prostrate and bladder health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
Several studies in humans found that eating these seeds reduced symptoms associated with BPH. In a one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life.
6. Reduce risk of certain cancer
Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers.
A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women.
7. High fiber
Pumpkin seeds are a great source of dietary fiber — shelled seeds provide 1.1 grams of fiber in a single 1-oz (28-gram) serving.
A diet high in fiber can promote good digestive health. In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity.
8. May improve sperm quality
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men. Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.
