Health Effects of Pumpkin Seeds

 

Pumpkin seeds, shelled or unshelled, offer many health benefits: 

1. Essential functions can perform better

Pumpkin seeds are a source of magnesium and magnesium plays an essential role in more than 300 reactions. For example, it helps: 

• Keep your heartbeat steady
• Maintain nerve and muscle function
• Manage blood sugar
• Produce energy
• Strengthen bones
• Support a healthy immune system

2. Heart disease risk may go down

Pumpkin seeds provide more fat than carbs and protein per one-ounce serving, or about one-quarter of a cup. The fat in pumpkin seeds is mostly monounsaturated and polyunsaturated fats.These healthy fats reduce LDL ("bad") cholesterol levels, which helps lower the risk of heart disease and stroke. 

A one-ounce serving of unsalted pumpkin seeds without the shells also supplies 1.84 grams of fiber. Experts recommend that females eat 25 grams of fiber per day and males eat 38 grams per day.Soluble fiber, the type of fiber in pumpkin seeds, might also protect against heart disease. 

3. Male fertility may increase

Some evidence suggests pumpkin seeds help improve aspects of male fertility, such as ejaculatory latency (the time it takes to ejaculate) and sexual stimulation.

Research has shown that zinc deficiency may impair sperm quality and the development of sperm cells.Pumpkin seeds are a source of zinc, with about 2.17 milligrams per one-ounce serving. 

Zinc also plays a role in cell growth, pregnancy development, wound healing, the breakdown of carbs, and the action of insulin. Our body also needs zinc for smell and taste.  

4. Breast cancer risk may decrease

Pumpkin seeds contain phytoestrogens, which are similar to the hormone estrogen. Some evidence has suggested that consuming foods that contain phytoestrogens helps reduce breast cancer risk. 

5. Sleep Better

Pumpkin seeds are a source of tryptophan, an amino acid, with about 576 milligrams of tryptophan per 100 grams of seeds.Tryptophan helps the body produce melatonin and serotonin, hormones that promote a good night's rest. Melatonin controls sleep-wake cycle, and serotonin helps regulate mood and sleep. 

6. Contain iron and antioxidants

Pumpkin seeds contain iron. Iron is part of hemoglobin, which carries oxygen throughout our body and helps muscles store and use oxygen. 

Pumpkin seeds also contain antioxidants, including flavonoids and phenols.These antioxidants help fend off cell damage, which may protect against aging and disease. 

Research has linked flavonoids to several health-promoting effects, including protection against artery hardening, cancer, and cognitive decline. Phenols also have anticancer, anti-inflammatory, and antimicrobial effects. 

Overall, pumpkin seeds are generally safe to eat, but a one-ounce serving of pumpkin seeds has about 163 calories. Eating too many pumpkin seeds can thus boost our calorie intake, resulting in weight gain.

Moreover, due to their fiber content, excessive pumpkin seed consumption might also cause bloating, discomfort and gas.