Despite their small size, pumpkin seeds can be considered a food rich in beneficial properties and a healthy snack that can replace classic packaged snacks.
Pumpkin seeds are beneficial for heart health, help promote good sleep, and support overall well-being. They can be eaten raw or toasted in the oven at a moderate temperature for 15–20 minutes. They are also delicious when served warm and seasoned with a pinch of whole sea salt. Pumpkin seeds can be purchased already toasted, preferably organic, from natural food stores.
Here are their 10 main beneficial properties.
1) Better sleep
Pumpkin seeds have a high content of tryptophan, an amino acid that is a precursor of serotonin. This helps improve mood during the day and promotes a good night’s sleep, allowing the body to recover energy for the following day.
2) Heart health and relaxation
Among the nutrients found in pumpkin seeds is magnesium, an element that contributes to relaxation. Magnesium is considered a natural calming substance and is also beneficial for proper heart function.
3) Blood sugar balance
Pumpkin seeds contain easily digestible proteins that help maintain stable blood sugar levels when consumed as a snack. Stable blood sugar is especially important for those trying to lose weight, which is why pumpkin seeds are often recommended in weight-loss diets.
4) Omega-3 fatty acids
Pumpkin seeds contain omega-3 essential fatty acids, making them a valuable plant-based source of these nutrients. Omega-3s are also present in cold-pressed pumpkin seed oil, which may help in the treatment of benign prostatic hypertrophy, as suggested by a scientific study published in 2009.
5) Zinc content
The high zinc content of pumpkin seeds makes them particularly beneficial for men, as zinc plays a protective role for the prostate. Zinc intake is also recommended for pregnant women and for those who want to keep their cholesterol levels under control.
6) Iron source
Pumpkin seeds, along with legumes such as lentils, beans, and chickpeas, are a good plant-based source of iron. Eating them as a snack can help prevent energy drops during the day. Roasted pumpkin seeds are a healthy alternative to store-bought snacks.
7) Anti-inflammatory properties
Pumpkin seeds are considered a natural anti-inflammatory food with almost medicinal effects. Their consumption can help reduce inflammation in the body and, in some cases, relieve irritation and swelling without the side effects associated with medications.
8) Phytosterols
Pumpkin seeds rank third among seeds and nuts for phytosterol content, after sunflower seeds and pistachios. Phytosterols help lower blood cholesterol levels, making pumpkin seeds a valuable addition to a heart-healthy diet.
9) Intestinal well-being
Pumpkin seeds contain dietary fiber that supports regular intestinal function. Their consumption is particularly helpful for people with digestive issues who want to restore balance in their gut.
10) pH regulation
Pumpkin seeds help alkalize the body’s pH. Excessive acidity—often caused by consuming meat, sugar, sweets, refined flour, and related products—has been linked to inflammation and pain. Other alkalizing foods include vegetables, especially those eaten raw.
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