Pumpkin seeds are a beloved snack, especially during the autumn season, but their appeal goes far beyond their seasonal popularity. Consuming pumpkin seeds on a regular basis provides numerous health benefits, including promoting heart health and enhancing digestion.
Health Benefits of Pumpkin Seeds
1. Potential Anti-Inflammatory Properties
Pumpkin seeds are rich in beneficial compounds known as lignans. “Lignans in pumpkin seeds help reduce inflammation and serve as potent antioxidants, lowering cancer risk,” explains Pam Hartnett, M.P.H., RDN, a registered dietitian, cancer recovery coach, and 15-year cancer thriver. “These compounds also inhibit blood vessels that supply tumors, potentially slowing cancer progression.”
2. May Enhance Heart Health
According to Jessi Holden, M.S., RDN, a family culinary dietitian, “Pumpkin seeds are a versatile snack or meal addition that can support heart health and help maintain stable blood sugar levels.” They are low in saturated fat yet packed with heart-healthy plant protein. Additionally, their magnesium content can aid in regulating blood pressure, as highlighted by the American Heart Association.
3. Could Boost Immunity
Pumpkin seeds are a great source of zinc, which is known to reduce the duration of colds. Along with zinc, the protein and magnesium in these seeds provide an energy boost while keeping your immune system strong. Holden notes that this makes pumpkin seeds a wholesome energy source for the entire family.
4. Might Improve Sleep Quality
For those seeking a natural way to enhance sleep, a small serving of pumpkin seeds before bedtime could help ease restlessness. These seeds contain tryptophan, an amino acid that aids in the production of serotonin (a mood-lifting hormone) and melatonin (which supports better sleep), says Amy Beney, M.S., RDN, CDCES, of Nutrition Insights.
5. May Promote Male Reproductive Health
While pumpkin seeds don’t share the spotlight with pumpkin spice lattes, they’re an excellent source of zinc, which plays a key role in male reproductive health by supporting sperm motility. Teresa Romano, M.S., RDN, explains that zinc in pumpkin seeds may also support prostate health and even contribute to testosterone production.
6. Can Help Prevent Constipation
Thanks to their dietary fiber content, pumpkin seeds promote a healthy digestive system by encouraging regular bowel movements and preventing constipation. The magnesium in these seeds acts as a natural laxative, drawing water into the digestive tract to keep waste soft while relaxing intestinal muscles for smoother digestion.
Nutritional Profile of Pumpkin Seeds
One ounce (about 28 grams) of shelled pumpkin seeds offers the following nutrients, according to the USDA:
Calories: 163
Carbohydrates: 4 g
Dietary Fiber: 2 g
Protein: 9 g
Total Fat: 14 g
Magnesium: 156 mg
Zinc: 2 mg
Pumpkin seeds are nutrient-dense, providing a substantial amount of protein, healthy fats, and fiber. They’re particularly high in magnesium, which supports muscle and heart health, and iron, which is crucial for oxygen transport in the blood. Their balanced nutrient profile makes them a satisfying and healthful snack option.
Are Pumpkin Seeds Safe for Everyone?
Generally, pumpkin seeds are safe for most individuals. However, people with diarrhea-predominant IBS may experience bloating or gas due to their fiber and magnesium content. Those with diverticulitis during a flare-up may also want to avoid seeds to prevent intestinal irritation. Additionally, individuals with seed allergies should avoid consuming them.
Tips for Enjoying Pumpkin Seeds
Sprinkle on Salads: Add crunch and nutrients to salads, such as a Warm Butternut Squash & Kale Salad.
Blend into Smoothies: Enhance your morning smoothie with a dose of protein, fiber, and magnesium.
Toss into Soups: Use pumpkin seeds to add texture and staying power to soups like Curried Butternut Squash Soup.
Use as a Topping: Add them to yogurt or oatmeal for a nutrient-packed crunch.
Roast with Spices: Season pumpkin seeds with spices for a savory snack. Try options like Salt & Vinegar Pumpkin Seeds or Everything Bagel Seasoning Pumpkin Seeds.
Whether enjoyed as a snack or incorporated into meals, pumpkin seeds offer versatility and a wealth of health benefits.
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