Indulging in pumpkin flavored lattes, pumpkin scented candles, pumpkin home decorations and pumpkin pies, we seem to have lost sight of an important part of pumpkins that is not only tastier but also more beneficial. Pumpkin seeds are truly one of a kind. If you’ve been carving pumpkins and throwing out the seeds all these years, you’ll change your mind after you read this. Pumpkin seeds make for a portable, crunchy snack and they’re chock-full of nutrients, comprising from protein and zinc, to copper and magnesium. Besides these, they also contain free radical scavenging antioxidants, which reinforce your health. Just by looking at them, you wouldn’t say pumpkin seeds are packed with so many nutrients. Despite their surprisingly small size, they are great allies against fatigue and depression, offering a slew of other benefits. Yes, there’s more to pumpkin seeds than meets the eye.
1. High in protein
Most vegetarians will know that pumpkin seeds are protein bombs. If you want to start cutting out red meat from your diet and make sure you get enough protein, consider snacking on pumpkin seeds in between meals. A cup of roasted seeds packs as many as 11.87 grams of protein and 11.8 grams of dietary fat. Additionally, pumpkin seeds are also a great source of healthy fats, comprising as much as 12.42 grams of fat. You get all these for 285 calories. If the idea of snacking on pumpkin seeds in between lunch and dinner doesn’t appeal to you, it’s easy to incorporate them into your salads to add a crunchy texture.
2. Bolster magnesium intakes
Since they are high in fiber, pumpkin seeds are also rich in magnesium. This essential mineral is vital for regulating blood pressure and blood sugar, for helping kidneys function properly and controlling nerve function. A cup of roasted pumpkin seeds packs 168 mg of magnesium, exceeding half the recommended intake for an adult woman. If you’ve been taking magnesium supplements, but you’ve been looking for a more natural alternative, don’t discard the seeds next time you carve a pumpkin.
3. Boost your potassium
Another vital mineral is potassium. If you don’t get your needed daily intake, your chances of having a stroke will increase. Potassium is necessary for lowering blood pressure, maintain bones’ mineral density, fighting off muscle mass loss and preventing kidney stones formation. Providing 588 mg of potassium per cup, pumpkin seeds are the best allies for balancing minerals and regulating fluids. To get an inkling about how powerful these seeds are at providing your body with potassium, let’s compare it to the already famous source of potassium, the banana, which offers 422 mg. For the optimum daily potassium intake, snack on pumpkin seeds and a large banana.
4. Reinforce your immunity
A rich source of zinc, a cup of pumpkin seeds contains 6.59 mg, which is almost the entire recommended dose of 8 mg for a woman. Zinc is priceless for a good many reasons: it boosts the immune system, improving your mood and skin health. In addition to this, they improve eye health, promoting cell growth and insulin regulation. Zinc deficiency will manifest itself through chronic fatigue, numerous colds, depression and even acne. To keep these at bay, a cup of pumpkin seeds will provide a great part of the needed zinc daily intake, reinforcing your immune system.
5. Promote prostate health
Not only beneficial for women’s required daily mineral intake, pumpkin seeds are also of great help for men. Both pumpkin oil and pumpkin seeds could play a major role in treating prostatic hyperplasia. Rich in beta-carotene and antioxidants, pumpkin seeds do a great job of preventing prostate cancer. A study carried out at the Wayne State University showed that when male subjects cut back on their zinc intake, their level of testosterone decreased after 5 months. More recent studies back up the claim that the compounds found in pumpkin seeds known as phytosterols can help with overall prostate health.
DrWealth