There are many articles written and posted online about health benefits of pumpkin seeds, but it is hard to know if those are true or false. Since I eat pumpkin seeds on a daily basis, I have to know what I am putting in my body. I trust scientific researches so I did a really deep research and found out these scientifically proven health benefits of pumpkin seeds that we all can enjoy. Read on.
1. Strengthen heart health
Pumpkin seeds are jam-packed with magnesium, zinc, fatty acids, and antioxidants, which all play an important role in your heart health. Alpha-linolenic acid found in the seeds has been shown to prevent cardiovascular diseases, according to a study. Another study conducted by the Department of Basic Medical Sciences, the University of the West Indies found that pumpkin seed oil can be beneficial for postmenopausal women as it helps to lower blood pressure and increase the “good” HDL cholesterol.
2. Ward off different types of cancers
A study conducted by the Department of Obstetrics and Gynaecology, University of Rostock showed that consuming pumpkin seeds can prevent and treat breast cancer. A number of other studies suggest that eating pumpkin seeds regularly can also help ward off stomach, lung, colon and prostate cancers.
3. Reduce inflammation
Pumpkin seeds are chock full of powerful antioxidants, which are effective in protecting the cells from harmful free radicals and fighting inflammation. Eating foods high in antioxidants help to improve your overall health and prevent different diseases, especially cardiovascular disease. Check out a study about antioxidants, inflammation and cardiovascular disease conducted by the Medical University of Graz here.
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4. Control blood sugar levels
Thanks to the high magnesium content, pumpkin seeds help to regulate blood sugar levels, reducing the risk of diabetes. A research conducted by the Department of Nutrition, Harvard School of Public Health, found that consuming magnesium-rich foods may significantly reduce the diabetes risk.
5. Promote weight loss
Pumpkin seeds are an excellent source of dietary fiber. A cup of pumpkin seeds contains 12 grams of fiber, making it an excellent weight loss snack. But these are not just the words. A study conducted by the University of Kentucky found that Increasing fiber intake helps to reduce blood pressure and cholesterol levels as well as lowers the risk of developing hypertension, coronary heart disease, stroke, obesity, diabetes, and gastrointestinal diseases.
6. Promote better sleep
Pumpkin seeds are fortified with tryptophan, an amino acid that plays a vital role in improving sleep. According to a source, consuming 1 gram of tryptophan daily will significantly improve the quality of sleep. 1/4 cup of pumpkin seeds contains around 0.17 gram of tryptophan. Let’s not forget that they contain magnesium that is also good for sleep.
Read also – 8 Essential Nutrients for a Better Night’s Sleep
Although these are not all the reasons to incorporate pumpkin seeds into your daily meal plan, I believe these six scientifically proven benefits are already a valid reason. However, remember about moderation. Aim to eat at least one teaspoon of these powerful seeds a day to better your overall health.