About Pumpkin Seeds
Amazing Health Benefits of Pumpkin Seeds
Here are some amazing benefits of Pumpkin seeds :
Good for your heart
Pumpkin seeds have healthy fats, fibres and antioxidants that are good for your cardiovascular health. The tiny seeds also have monounsaturated fatty acids that help in lowering the bad cholesterol and increases good cholesterol. The magnesium in the seeds helps by regulating the blood pressure levels.
Helps you sleep better
Pumpkin seeds have Serotonin, a neurochemical that is considered a natural sleeping pill. These are also rich in Tryptophan, an amino acid that gets converted to serotonin in the body, improving the quality of your sleep. A handful of seeds before you go to bed can be an easy and natural way to get a good night’s sleep.
Anti-inflammatory
Pumpkin seeds have anti-inflammatory properties, which help in reducing arthritis pain. The seeds work as an easy home remedy in treating joint pain.
Boosts immunity
The seeds are rich in antioxidants and phytochemicals that help in boosting your immunity and reducing your chances of getting sick.
Good for prostate health
As per studies, zinc is helpful in promoting men’s fertility and preventing prostate-related problems. Pumpkin seeds have DHEA (Di-hydro epi-androstenedione) that lowers one’s risk of prostate cancer.
Good for diabetics
Pumpkin seeds help in controlling the blood sugar levels by decreasing the oxidative stress. The seeds are also rich in digestible protein, which stabilises the blood sugar levels.
Promotes weight loss
More than half the world wants to lose weight and get fit. The tiny pumpkin seeds are densely rich in nutrients, which helps keep you fuller for longer. The seeds are high in fibre that keeps you satiated and stops you from binge eating.
Improves hair growth
Pumpkin seeds have cucurbitacin, which is a unique amino acid that helps in hair growth. These are also rich in vitamin C, which also plays an important role in hair growth. You can apply pumpkin seed oil on the scalp or consume a handful of pumpkin seeds daily to see results.
Rich in antioxidants
Pumpkin seeds have antioxidants like vitamin E and carotenoids. These help in reducing inflammation and protect the cells from harmful free radicals. This in turn protects your body against various diseases.
In a study conducted on rats, it was found that inflammation in rats with arthritis was reduced by giving them pumpkin seed oils. On the other hand, rats given anti-inflammatory drugs experienced negative side effects, while the rats given the pumpkin seed oil experienced no side effect.
Lowers your risk of certain cancers
It has been found that diets rich in pumpkin seeds have been linked with a lower risk of stomach, lung, breast, colon and prostate cancer.
Another study found that the consumption of pumpkin seeds reduces the risk of breast cancer in postmenopausal women.
May improve sperm quality
Low zinc levels are linked with reduced sperm quality and increased risk of infertility in men. As pumpkin seeds are rich in zinc, their consumption can help improve the quality of sperm.
A study conducted on mice found that pumpkin seeds protect human sperm from damage caused by autoimmune disease and chemotherapy.
The various antioxidants in the seeds improve the health of testosterone. All these factors together can help improve reproductive function in males.
How to Use Pumpkin Seeds
The proper serving size for pumpkin seeds is 15 grams. It is one-fourth of a cup. While your intake can go up to half a cup, moderation is key. Eating more pumpkin than you need may cause bloating and stomach issues.
If taken in moderate quantities, pumpkin help your digestive system significantly. But, with excess consumption, too much fibre can lead to constipation. It might also result in weight gain, the opposite of your goal.
This happens because even if these seeds are low-calorie, they still contain them. Overeating anything can cause the accumulation of fat. In addition, overeating pumpkin can also cause intestinal inflammation and stomach pain.
Recipes of Pumpkin Seeds
Here are some simple recipes to make Pumpkin Seeds :
1. Top your salad
I need some crunch on my salad. Pumpkin are a perfect addition. They adds texture and a delicious nutty flavor. Plus doctors love ’em. Pumpkin helps with heart and liver health, just to name a few benefits. Here’s a great salad with pepitas.
2. Throw some in a smoothie
This is a great way to gain all the amazing health benefits of pumpkin seeds. You can use raw seeds (which makes it even easier, yay!). I used the seeds in a strawberry smoothie. I couldn’t even taste them.
3. Make bread
Why not introduce pumpkin to your favorite breads? You can replace any seeds or nuts in a bread recipe with pumpkin. I’ve tried it in a multi-grain bread with great results.
4. Try them in pesto
Creative pesto dishes are huge on restaurant menus. Whole Foods gives its take with pumpkin, cilantro and garlic. Yum! Spread it on sandwiches. Top crackers with it. Eat it with a spoon. We won’t judge.
5. Mix in granola or trail mix
Granola and trail mix are a perfect afternoon snack. Add some pumpkin to your favorite dried fruit instead of or as well as nuts.
6. Make soups pretty
I love making pumpkin or squash soups. How to make it even more special? Roasted pumpkin sprinkled on top. Not only did it add a sophisticated element to the presentation, but it added a bit of crunch. My stomach is growling right now.
7. Add pumpkin to your cheese plate
Here’s a idea to bring autumn to your cheese and fruit plate. Top a wheel of brie with pumpkin seeds. Serve with sliced pears, dried apricots, and figs.
8. Try making pumpkin butter
You’ve tried almond butter, sunflower seed butter and all other kinds of nut butters. Now try pumpkin butter. Try this recipe.
9. Make cookies
Pumpkin work with sweet flavors. Add a bit of nuttiness to cookies. I’ve seen it used in cookies with flavors such as apricot and chocolate.
10. Breakfast Bonanza
Go ahead and add pumpkin to your breakfast. Sprinkle them into your cereal or on top of your yogurt. You can even add them to pancake batters.
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