With the fall and holiday season comes all the fall goodies we love to indulge in. One little item you may have missed to add to your fall favorite is pumpkin seeds. Yes, you can eat them and they are good for you too.
Here Are Four Health Benefits of Pumpkin Seeds That You May Not Know
Pumpkin seeds are rich in healthy fats, protein, fiber, iron, vitamin E, zinc, manganese, magnesium, and copper, making them a valuable source of essential minerals in your diet. These key nutrients contribute to several health benefits associated with pumpkin seeds:
Natural Sleep and Stress Aid:
If you struggle with sleep issues, from occasional sleeplessness to full-blown insomnia, consider incorporating pumpkin seeds into your bedtime routine. Pumpkin seeds are a great source of magnesium, known for its ability to promote relaxation and reduce stress. They also contain a bit of tryptophan, a combination that can enhance your sleep quality.
Prostate Health and Fertility:
As men age, their risk of prostate-related problems increases, but pumpkin seeds may offer a protective effect. These seeds are rich in zinc, a crucial mineral for prostate health. Research has shown that individuals with conditions like benign prostatic hyperplasia (BPH) have lower zinc levels, and supplementing with pumpkin seed oil could be a safe and effective alternative treatment. Moreover, zinc in pumpkin seeds is associated with sperm count, potentially addressing concerns related to low sperm quality and infertility.
Reduced Breast Cancer Risk:
Pumpkin seeds contain lignans, plant compounds that mimic estrogen. Studies indicate that these lignans may play a role in preventing or treating breast cancer. A comprehensive study involving thousands of breast cancer patients and women without the disease suggests that the consumption of phytoestrogen-rich pumpkin seeds may lower the risk of postmenopausal breast cancer.
Heart Health:
Maintaining a healthy heart is another benefit of incorporating pumpkin seeds into your diet. Pumpkin seed oil has been shown to increase the production of nitric oxide in the body, which helps dilate blood vessels and reduce the risk of arterial plaque buildup. Additionally, the high fiber content in pumpkin seeds may contribute to lower cholesterol levels. Studies have demonstrated that individuals who consume ample dietary fiber can significantly reduce their risk of cardiovascular disease.
Drawbacks of Consuming Pumpkin Seeds
While the allure of consuming more than an ounce of pumpkin seeds in hopes of reaping additional health benefits may be strong, it is not recommended. This caution is particularly relevant when opting for salted varieties and being mindful of your sodium intake. Additionally, it's worth noting that overindulgence in pumpkin seeds may lead to gas or bloating, primarily due to their fiber content, although the extent of this discomfort varies depending on individual sensitivity.
Furthermore, pumpkin seeds are calorically dense in relation to their size, making it easy to unintentionally overconsume. If weight management is a concern, it is advisable to measure your portions precisely using a kitchen scale rather than casually nibbling on these diminutive treats.
Outside of the fall season you can find a variety of seeds and oils here on Amazon with detailed descriptions so you can make the best selection. Before adding as a regime to your diet, talk to your doctor first.
Great Usage In Your Meal Planning:
In addition to enjoying them as a snack, there are numerous creative ways to incorporate pumpkin seeds into your meals like:
- Roasted pumpkin seeds in salads
- Mixed or topped in soups
- Topping on Pies and Puddings
- Served on fish
- Topping on baked bread and pastries
So, it's just fine to eat pumpkins seeds whether you are looking for a new food snack or an addition to healthy eating, pumpkin seeds are a great choice.
TIP: Can you freeze pumpkin seeds? The answer is that yes, you certainly can. If you keep an opened container well sealed in your fridge they should last up to 6 months. You can easily double that by freezing your pumpkin seeds.
Have you ever roasted pumpkin seeds? Give us some tips in the comments or how you may use them so others can know.
This article is meant to be informational and is not health advise. Consult your doctor before adding any regime to your diet and any medications you may be taking.
