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Seeds
Pumpkin seeds are not so popular among the most consumed seeds, however, they are excellent sources of phosphorus, monounsaturated fats and omega 6 fats and more, an incredible health potential due to their rich nutraceutical and therapeutic value.
These seeds have been reported to have a number of health benefits, probably due to their wide range of nutrients.
Pumpkin seeds are also an excellent or good source of the following minerals:
Phosphorus
Potassium
Magnesium
Calcium
Iron
Zinc
Sodium
Manganese
Copper
Nutrients per serving
A 30-gram serving of roasted whole pumpkin seeds contains:
Calories: 126
Fat: 5.5 grams
Protein: 5.3 grams
Carbohydrates: 15.3 grams
Fiber: 5.2 grams
Pumpkin seeds are rich in many antioxidants, which protect cells from disease-causing damage and reduce inflammation in the body. When in their shell, they are also a great source of dietary fiber, which can enhance this effect.
Studies show that anti-inflammatory foods can help prevent chronic diseases such as type 2 diabetes and heart disease.
In an older study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas the animals given an anti-inflammatory drug suffered adverse effects
Anti-cancer properties
Laboratory studies show that pumpkin seeds can prevent the growth of breast and prostate cancer cells. They can also kill cancer cells, triggering them into apoptosis or cancer cell death.
An observation study (1) with more than 8,000 women found that those with a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer
Can prevent bladder stones
A study (2) in children found that pumpkin seeds can help reduce the risk of bladder stones by reducing the amount of calcium in the urine.
Bladder stones are similar to kidney stones. They form when certain minerals crystallize inside the bladder, which causes abdominal discomfort.
Pumpkin seeds reduced the occurrence of calcium oxalate crystals and the level of calcium, but increased the values of phosphorus, pyrophosphate, glycosaminoglycans and potassium in the urine compared to orthophosphate supplementation. Pumpkin seeds provide high levels of phosphorus and could be used as a potential agent in reducing the risk of bladder disease (3, 4)
These studies have also shown that pumpkin seed oil can reduce the symptoms of overactive bladder and improve the quality of life of men with enlarged prostates.
Redução d e pressão arterial
Other study (5 )of postmenopausal women also found that pumpkin seed oil can help reduce blood pressure, increase "good" HDL cholesterol and improve menopausal symptoms
Better prostate health
Several studies have shown that pumpkin seeds can help relieve the symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate is swollen. This can cause it to press on the urethra and irritate the bladder.
The drugs that treat BPH can have side effects. A 2022 study included 130 men. This study showed that 500 milligrams of pumpkin seed extract twice a day reduced lower urinary tract symptoms caused by BPH and improved overall quality of life.
Healthy heart function
The high magnesium content in pumpkin seeds helps to reduce blood pressure and keep it stable. Thanks to this effect, diets rich in magnesium are associated with a lower risk of stroke and death from heart disease. (6, 7).
Studies show that the antioxidants in pumpkin seeds also increase nitric oxide levels (8,9) in the body. This molecule acts to keep blood vessels smooth, flexible and healthy, improving blood flow and reducing the risk of heart and circulatory problems.
Pumpkin seeds are also good sources of phytosterols, which are plant compounds that can help reduce blood cholesterol.
Can reduce blood sugar levels
Some old animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can lower blood sugar (10, 11).
A study in healthy adults found that those who consumed meals containing 65 g of pumpkin seeds had lower blood sugar levels after a meal rich in carbohydrates (12).
Interestingly, the high magnesium content of pumpkin seeds may be responsible for their positive effect on diabetes.
A large observational study found that people who consumed the highest amount of magnesium had a 15% lower risk of developing type 2 diabetes than those who consumed the lowest amount over a 28-year period(13).
Even so, more research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.
Better sleep
Eating pumpkin seeds before bed can help you get a better night's sleep. Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep. (14, 15)
The zinc, copper and selenium in pumpkin seeds can also affect the duration and quality of sleep. Finally, studies show that magnesium can help reduce stress and anxiety, which contribute to insomnia.(16, 17, 18)
Good for strong bones
Magnesium is good for bone growth and strength. It has been observed that people with an abundance of magnesium in their diet tend to have a higher density of minerals in their bones. This helps prevent risks such as bone fractures and osteoporosis. Low levels of magnesium have also been associated with increased inflammation. Another side effect of magnesium deficiency is that calcium levels in the blood also drop. Each 100 grams of pumpkin seeds contains up to 262 mg of magnesium. This amount is enough to cover 65% of your daily magnesium needs!
Anti-ulcer properties
Pumpkin seeds have also demonstrated anti-ulcer properties, protecting the gastric mucosa in a dose-dependent manner Large amounts of plant sterols, tocopherols and PUFA present in pumpkin seed oil positively affect wound healing. (20)
How to eat pumpkin seeds
The healthiest way to eat pumpkin seeds is to roast them yourself with a whole pumpkin. The results of a study showed that the ideal roasting temperature was 160 °C to obtain protein with the best nutritional quality.
Toasting the seeds makes them easier to digest, increases their antioxidant levels and makes them even more delicious.
Pumpkin seeds contain a large amount of a chemical called phytic acid, which can bind to mineral nutrients in the digestive system and prevent you from absorbing them as well.
You can reduce the phytic acid content by soaking or sprouting the seeds before eating them
raw or roasting them.
You can also find shelled or unshelled pumpkin seeds in supermarkets and health food stores.
Snack
Mix with about a tablespoon of olive oil, spread on a baking sheet, sprinkle with herbs and a pinch of salt and roast in the oven.
Raw
You can eat them raw. An easy way to make your own pumpkin seeds is to scoop them out of a whole pumpkin. Rinse or soak the seeds to get rid of the pulp, and leave to soak for 4 hours. Use in salads.
Powdered (roasted seeds)
You can add them to fruit juice, for example, as their flavor is very mild. Or simply sprinkle over your meal.
Add to recipes
In the case of cake, just whiz it up in a blender and for bread, you can take advantage of the texture of the seeds to make delicious grain bread.
Risks pumpkin seeds
Allergic reactions. Allergy to pumpkin seeds is very rare. It has only been reported a few times in people aged 3 to 70. The reactions reported range from mild to severe. Most were mild, with local symptoms in the mouth or throat. But some people reported vomiting, swelling of the face and throat, itching, flushing, wheezing, fainting and shock. Food allergies usually happen after you've eaten the food a few times. Pay attention to how you feel the first few times after eating a new food.
Potential drug interactions. Pumpkin seeds are rich in vitamin K, omega-3 fatty acids, magnesium and also have diuretic effects. Diuretics help eliminate excess fluid and salt from the body, making you urinate more. Because of this, if you are taking anticoagulants (such as heparin), blood pressure medication or diuretics, ask your doctor before adding pumpkin seeds to your diet.
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.