Pumpkin seeds are an incredibly nutrient-rich snack, packed with essential vitamins, minerals and antioxidants. Plus, they’re high in dietary fibre.
They can be eaten raw or roasted, salted or unsalted. For maximum benefits, opt for the raw and unroasted variety.
Magnesium
Nearly half of Americans don’t get enough magnesium in their daily diets, so adding pumpkin seeds to your meals can help you reach your daily target. Magnesium has numerous health benefits such as reducing migraines, improving energy levels and reducing stress levels.
Magnesium not only helps lower blood pressure, which is beneficial for heart health, but it can also regulate sugar levels in the body by increasing insulin sensitivity.
Magnesium has numerous uses, from treating anxiety to aiding sleep and relieving headaches. Not only that, but it helps regulate weight and blood pressure as well as preventing migraines.
Pumpkin seeds are packed with magnesium, copper, zinc and iron. Zinc plays an integral role in brain health and nerve signalling, while copper aids nerve function and memory formation.
Zinc
Zinc is an essential mineral that boosts the immune system and speeds wound healing. Additionally, zinc helps promote the growth of healthy tissues and cells.
Women need folate during pregnancy to support fetal development. Furthermore, males require folate for healthy sperm production and to keep their prostate healthy.
Pumpkin seeds are an excellent source of zinc, with just one ounce of hulled pumpkin seeds providing around 20% of your daily value. A deficiency can result in stunted growth, a weak immune system, skin irritation and hair loss.
Pumpkin seeds are an excellent source of magnesium, providing 18 percent of the recommended daily intake in just an ounce (85 seeds). Magnesium helps regulate blood pressure and lowers your risk for heart disease by improving insulin function and controlling blood sugar levels. It may even aid with weight loss!
Omega-3 Fatty Acids
Pumpkin seeds are an excellent source of phosphorus and zinc, as well as high in omega-3 fatty acids. These beneficial fats have been known to prevent heart disease, promote arterial health, enhance brain function and lower cholesterol levels.
Polyunsaturated fatty acids are well known for their anti-inflammatory effects. Furthermore, they may reduce the likelihood of developing artery hardening and improve blood circulation.
ALA is a plant-based omega 3 fatty acid that can be converted to the two most essential types of omega 3s found in our diet: EPA and DHA.
Pumpkin seeds contain tryptophan, which has been known to aid melatonin production and improve sleep quality. Furthermore, they’re packed full of gamma-aminobutyric acid (GABA), a calming neurochemical that can relax both your body and mind.
Fiber
Fiber is an essential dietary staple, found in whole grains, fruits, vegetables, legumes and nuts.
It has also been known to help regulate blood sugar and suppress hunger. Furthermore, it slows the absorption of fats, making them more satiating.
Pumpkin seeds have a high fiber content which may help promote weight loss. As they contain proteins, calcium, zinc and fibers, pumpkin seeds help you feel fuller for longer.
They contain omega-3 fatty acids which are beneficial for heart health. Furthermore, they offer an abundant supply of vitamin E and carotenoids which have been known to strengthen immunity.
Nonsteroidal anti-oxidants also boost nitric oxide levels in the body, improving blood flow and circulation. This molecule keeps your vessels smooth and flexible – an important factor for heart health.
