A pumpkin seed famously called in Pakistan as کدو کے بیج , is the edible seed of a pumpkin or a part of its pulp. The seeds are flat and oval, have a white outer covering, and after peeling off the cover is light green in shade. Some of the seeds exist without outer covering and have become famous for their taste.
The seeds are healthy and calorie-rich, with a particularly high amount of fat, protein, dietary fiber, and various micronutrients.
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Pumpkin Seeds Nutrition
Pumpkin seeds are highly nutritious and 1 ounce (28-grams) of serving seeds contains:
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
Pumpkin seeds contain many other nutrients and plant compounds such as antioxidants that protect you from cell damage and a good amount of Polyunsaturated fatty acid, Potassium, and Vitamin B2.
10 Amazing Pumpkin Seeds Health Benefits
Pumpkin seeds are surprisingly valid and are an unbelievable source of unsaturated fats, nutrients, minerals, and energy. Pumpkin seeds have amazing medical advantages, which can be credited to their surprising value. Let’s have a look at some amazing pumpkin seeds’ health benefits.
The Presence of Vitamin E Makes it a Strong Antioxidant
Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids.
These antioxidants help in reducing inflammation and also protect our bodies from damage caused by free radicals. Thus, they provide us with protection from countless diseases.
Provide Protection to the Heart
Pumpkin seeds are excellent for the strength of our hearts. Cancer prevention agents in them protect our hearts from different problems.
Magnesium in pumpkin seeds helps with balancing our pulse. Magnesium helps us to manage our cholesterol (LDL ) levels and fatty oils. This decreases the chances of heart infections. Fiber present in pumpkin seeds additionally decreases cholesterol levels, in this manner safeguarding our heart.
Prevent from Cancer
Pumpkin seeds lower the chances of gastric, breast, and colorectal tumors. This is because of the presence of strong micronutrients in these seeds.
Carotenoids in pumpkin seeds help us to prevent prostate disease.
Assist in Diabetes Management
Pumpkin seeds are enriched in magnesium. Magnesium manages glucose levels which is useful for individuals with diabetes mellitus. Diabetes mellitus, usually known as diabetes, is directed to the presence of metabolic problems that influence how our body uses glucose. Since pumpkin seeds end up being helpful against diabetes, they can be the best suggestion for your Diabetes Diet Plan.
Boost Your Immunity
Pumpkin seeds are great for our sensitive immune system because of the presence of vitamin E and zinc.
Vitamin E improves safe reactions and protects against a few irresistible sicknesses. It is strong cell reinforcement and keeps us free from damaging cells in our bodies.
Zinc protects our body from irritation, and sensitivities, and attacking microbes, prevents us from diseases and catching common invulnerability such as vascular complications.
Pumpkin seeds display antimicrobial, antifungal, and antiviral properties.
You can also read 9 easy ways to boost your immunity.
Enhance your sleep quality
Pumpkin seeds have healthy nutrients that are great for rest and enhancing your sleep cycle. It is a booster of serotonin and melatonin.
Both serotonin and melatonin help to initiate sleep and make it sound and healthy.
You can read more: How to sleep for 8 Hrs in 4 Hrs?
Weight Loss Agent
Pumpkin seeds are enriched in proteins and fiber. They encourage us to a healthy diet, decrease our food consumption, and cravings, and help us to feel happy, healthy, and full. This helps us to decrease our weight.
Have a look at 11 Weight Loss Tips that will Actually Work.
Makes your Bones Strong
Pumpkin seeds are a good source of Magnesium. Magnesium is really great for the development and strengthening of bones.
It has been seen that individuals with more than suitable measures of Magnesium in their eating routine will have a higher amount of minerals in their bones. This helps us to avoid bone weakness and osteoporosis.
A low level of magnesium has been connected to many bone inflammation. Lack of magnesium in the body causes some problems such as it lowers the calcium level in our blood.
Every 100 grams of pumpkin seeds contains up to 262 mg of Magnesium. This sum is to the point of covering 65% of your day-to-day Magnesium necessity!
Fruitful for our Hair and Skin
Pumpkin seeds make our skin healthy and prevent it from wrinkling. It prevents the skin from aging and makes our skin flawless.
Consuming pumpkin seeds makes our hair strong. It makes our hair healthy and shiny.
Good for a Healthy Pregnancy
These little green seeds are full of iron and magnesium and countless other powerful minor elements. Like all nuts and seeds, they are a rich source of protein and omega-3 unsaturated fats that might be regularly lacking in the eating routine. Omega 3s are vital for the mind and eye improvement of the baby during pregnancy.
Pumpkin Seeds’ Nutrition for Female
Pumpkin seeds are an integral element of seed cycling. These alongside many other seeds are responsible for countless seed cycling benefits for female reproductive health.
This includes treatment of conditions like PCOS that is a complicated hormonal condition. Pumpkin seeds’ health benefits include the PCOS diet which is nutritious and the perfect solution for this problem. These seeds are helpful and have been given the tag of a superfood for females, and a healthy solution for those with conditions like PCOS.
PCOS brings many health issues and it requires a healthy diet however adding these pumpkin seeds to their diet plan during those seasons of hormonal imbalance can help with good and sound health.
Things you Should Consider
If you decide to eat pumpkin seeds for their nutrition and their value, you might see benefits within half a month, however, there are no assurances.
Benefits from pumpkin seeds depend on how regularly you are consuming these seeds and the number of seeds.
Pumpkin seeds are high in fiber, so eating a great number of pumpkin seeds might cause gas or swelling, and constipation. People who eat a large number of pumpkin seeds invite abdominal pain and digestive issues. In case of any health trouble please make an appointment with the best nutritionist in Lahore and discuss the number of seeds that you are supposed to take each day.
