Pumpkin seeds - Health benefits & Medicinal benefits

Pumpkin seeds Health benefits & Medicinal benefits

Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.

Benefits

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.

Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium.

Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as "favorable."

Bone health

Pumpkin seeds are a good source of magnesium, which is important for bone formation.

High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.

Diabetes Control

Nutrients in pumpkins seeds may help protect against type 2 diabetes.  Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.  Pumpkins seeds are a good source of magnesium.

Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent.

A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of magnesium.

Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Heart, liver health & diabetes

Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.

Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.

The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Research to date suggests that omega-3s can: decrease the risk of thrombosis and arrhythmias, which lead to heart attack, stroke, and sudden cardiac death reduce LDL, total cholesterol, and triglyceride levels reduce atherosclerosis (a disease of the arteries characterized by the deposition of fatty material on their inner walls), a fatty buildup on the artery walls improve endothelial function, a measure of circulatory health slightly lower blood pressure

Pumpkin seeds have been found to contain sterols (a group of naturally occurring unsaturated steroid alcohols, typically waxy solids). In one investigation, scientists found that there were 265 mg of total sterols in every 100 g of pumpkin seed kernel.

Plant sterols and phytosterols are known to help reduce levels of "bad" LDL cholesterol.

Researchers carrying out a review of clinical trials concluded in 2013 that the combination of nutrients found in plant seeds can help protect the cardiovascular system and help prevent coronary heart disease and type 2 diabetes.

A rodent study has suggested that the nutrients in a mixture of flax and pumpkin seeds could provide some protection for the liver and also against atherosclerosis (atherosclerosis is a disease in which plaque builds up inside your arteries. Arteries are blood vessels that carry oxygen-rich blood to your heart and other parts of your body. Plaque is made up of fat, cholesterol, calcium, and other substances found in the blood).

Weight loss and digestion

Other benefits of a diet that is high in fiber include: helping maintain a healthy weight, because the individual feels full for longer after eating enhancing digestive health

The immune system

Pumpkin seed oil has a high content of vitamin E and other antioxidants.

Vitamin E helps strengthen the immune system and maintain healthy blood vessels. The ODS recommend eating seeds as a source of vitamin E.

Insomnia prevention

Pumpkin seeds are a rich source of tryptophan, an amino acid.

Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, the "feel-good" or "relaxing" hormone, and melatonin, the "sleep hormone."

A study published in 2005 in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.

Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.

Pregnancy

Pumpkin seeds are a good source of zinc.

Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc.

For male adults aged 19 years and above, the ODS recommend a daily intake of 11 mg of zinc and 8 mg for women.

The World Health Organization (WHO) estimate that over 80 percent of women worldwide have an inadequate zinc intake. Low levels of zinc alter circulating levels of multiple hormones associated with the onset of labor.

Nutritionists recommend additional zinc during pregnancy, as it is likely to improve health outcomes.

Zinc is also essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm delivery.

Antioxidant activity

Non-refined pumpkin seed oil is thought to offer antioxidant protection.

This is due to its PUFA and lipophilic antioxidant content. Refining an oil removes or reduces these substances.

Antioxidants are considered to be "scavengers,"tasked with removing unwanted waste substances known as free radicals. If these substances remain in the body, there is a higher risk of a range of health problems.

A German study, published suggested that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.

Skin and eye health

Pumpkin seeds are a good source of squalene, an antioxidant compound that is similar to beta-carotene.

Squalene occurs throughout all body tissues, and it appears to play a role in protecting the skin during UV and other types of radiation exposure.

Another study has also suggested that squalene play an important role in retinal health.

Sexual, prostate, and urinary health

Pumpkin seeds have traditionally been used as an aphrodisiac in some places. In an in-house study at Mansoura University in Egypt, rats consumed a pumpkin seed extract combined with zinc.

The researchers concluded that pumpkin seeds may have a beneficial effect on sexual health status.

A study suggested that pumpkin seed oil may be safe and effective as a treatment for benign prostatic hyperplasia (BPH) (also called prostate gland enlargement) .

One study, scientists found that pumpkin seed oil help treat urinary disorders in men and women. Treatment with the oil was linked to a reduction in symptoms of an overactive bladder.

Nutrition

A 100-gm serving of organic pumpkin seeds contains: Energy 127 calories, 15 g of carbohydrate (including 0 g of sugar and 17.9 g of fiber), 5 mg of protein, 21.43 g of fat, of which 3.57 is saturated, 20 mg of calcium, 0.9 g of iron, 1 g of saturated fatty acids.

A 100-gram serving of one brand's in-shell, salted, roasted pumpkin seeds provides:

536 calories, 4 g carbohydrate (including 3.6 g of fiber and 3.57 g of sugar), 32.14 g of protein, 42.86 g of fat, of which 8.93 g is saturated, 71 mg of calcium, 16.07 mg of iron,

571 g of sodium.

Pumpkin seeds are also a source of magnesium, zinc, copper, and selenium.

The ODS recommend that males aged 19 to 30 years should consume 400 mg of magnesium a day, and females 310 mg or 350 mg during pregnancy. Older people should have a slightly higher intake.

Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is vital for the proper functioning of muscles.

Magnesium deficiency is prevalent in older populations. It is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.

Dietary tips

Pumpkin seeds can be eaten alone as a snack or added to dishes for extra taste and a crunchy texture.