If you think that pumpkin seeds, or "pepitas" in Spanish, are just fruit waste, you are absolutely wrong. These seeds are extracted from pumpkin; they are flat, oval-shaped, and creamy in color. When pealed, the green seeds inside are ready to be eaten.
Pumpkin seeds are not just a snack; they are a treasure of beneficial nutrients, such as:
- Healthy fats (polysaturated fats) such as Omega-6 and Omega-3, which the body cannot produce on its own. These are considered good fats recommended by the American Heart Association, which help lower bad cholesterol levels, thereby protecting both the heart and the brain.
- High-quality Protein that contains all the essential amino acids.
- Magnesium is involved in more than 600 chemical reactions in the body. It helps regulate blood pressure, reduce the risk of heart disease, and build and maintain healthy bones. Moreover, it regulates blood sugar levels and improves sleep quality by reducing the anxiety and stress that often lead to insomnia.
- A wide range of other minerals, including: phosphorus, potassium, calcium, iron, zinc, sodium, manganese, and copper.
Recent research indicates many health benefits of pumpkin seeds, such as:
- Reducing Inflammation: this is due to their antioxidant content, such as flavonoids, phenolic acids, and small amounts of vitamin E and carotenoids. These antioxidants work to reduce inflammation and protect cells from harmful free radicals.
- Reducing the Risk of Certain Types of Cancer: some studies suggest that the lignans found in pumpkin seeds may play a key role in preventing and treating breast cancer, as well as slowing the growth and spread of prostate cancer cells.
- Promoting Heart Health: by lowering blood pressure and cholesterol levels, which are the main factors for heart disease. Some researches suggest that pumpkin seeds can increase the production of nitric oxide in the body, which helps dilate blood vessels, thus improving blood flow and reducing the risk plaque build up in the arteries.
- Lowering Blood Sugar Levels: studies conducted on healthy adults showed that consuming 65 grams of pumpkin seeds led to a decrease in blood sugar levels following a high-carb meal; however, this needs further research.
- Weight Loss and Digestive Health: pumpkin seeds are rich in dietary fiber, which promotes digestive health enhancing the feeling of fullness for longer time after eating, thereby reducing the risk of obesity.
- Improving Sleep Quality: pumpkin seeds contain tryptophan, which is an amino acid that helps enhance sleep. The body converts tryptophan into serotonin, the "happiness" or "relaxation" hormone, or the melatonin "sleep hormone".
Pumpkin seeds are easy to add to any diet; you can eat them on their own as a snack, either raw, roasted, salted, or inslated. They can also be added to smoothies, yogurt, or fruit salads, or can be sprinkled over salads or soups. Moreover, pumpkin seeds can be a great ingredient for baking bread and cake.
If you have not tried pumpkin seeds yet, I highly recommend trying it now. It is time to add them to your diet; these tiny seeds hide huge amount of essential nutrients that support the heart, bones, and brain, while boosting both mood and immunity. They truly are a treasure in a single seed.
References
healthline.com
webmd.com
medicalnewstoday.com
Photo credit Freepik