The seeds of the pumpkin fruit are extremely nutritious, and can be eaten raw or roasted to release their full potential as a food source. They’re also an excellent source of several minerals, vitamins, and essential fats that your body needs to stay healthy and running smoothly on all cylinders. Let’s take a look at some of the health benefits of pumpkin seeds.
1) Boost Heart Health
When it comes to pumpkin seeds, heart health may be one of their best selling points. According to research published in BioMed Central’s open access journal BMC Medicine, pumpkin seeds can help people with high cholesterol manage their condition better. The study looked at a group of 60 men and women with unhealthy cholesterol levels who were split into two groups. Both groups ate their normal diet for four weeks; those in one group were also given 30 grams (roughly two tablespoons) of pumpkin seeds every day.
2) Enhance Vision
The vitamin A in pumpkin seeds may improve vision. Researchers have known for years that vitamin A promotes strong bones and eyesight, but they’ve recently discovered that it also plays a role in visual processing. Men who eat foods high in carotenoids like beta-carotene (which gives carrots their orange color) show reduced risks of macular degeneration, one of the leading causes of blindness among older adults. Eating pumpkin seeds can help deliver additional carotenoids to your system and get you on track for healthy vision!
3) Lower Cholesterol
Fiber in pumpkin seeds can help lower cholesterol. The fiber binds to bile acids, which are responsible for breaking down fats and increasing their solubility in water. By binding to bile acids, pumpkin seeds can prevent your body from absorbing cholesterol. Another benefit of fiber is that it helps you feel full, which can lead to weight loss if you’re not careful!
4) Strengthen Bones
Contrary to popular belief, it’s not dairy products that build strong bones—it’s calcium. And calcium can be found in many sources besides cow's milk, including sesame seeds, chia seeds and even kale. But if you’re going to eat one food to get your daily dose of calcium, why not go with pumpkin seeds? One cup contains about 600 milligrams of calcium (that's about 50 percent more than most dairy products), along with a good amount of vitamin K (around 100 percent DV) and zinc (50 percent DV). A cup also has magnesium and phosphorus in its favor as well!
5) Prevent Cancer
Pumpkin seeds are a great source of zinc, which is key to a strong immune system. Pumpkins seeds are also rich in vitamins A and E, which help protect cells from oxidative damage (which is linked to cancer). To get your pumpkin seed fix, try adding some toasted seeds on top of your oatmeal or salad. Of course, if you're not that much into eating them right out of hand, you can always make homemade pumpkin seed butter instead. It's surprisingly simple and delicious!
6) Reduce Inflammation
Pumpkin seeds are high in protein and zinc, which can help reduce muscle pain, swelling and bruising caused by inflammation. They’re also a good source of omega-3 fatty acids, which have been linked to lower inflammation levels in people with arthritis and other inflammatory conditions. In fact, studies suggest that eating foods rich in omega-3s may be as effective as taking anti-inflammatory drugs. To add more pumpkin seeds to your diet, try sprinkling them on your next salad or snacking on some when you feel sore after a workout. They’re one of my favorite pre-workout snacks! When I run out I just cannot wait to get home to eat some!
7) Slow Down Aging
Our bodies age as a natural process, but that doesn’t mean we have to accept its gradual decline. The key to slowing down aging is to maintain good health by staying active and consuming plenty of fresh fruits and vegetables. A diet rich in foods like pumpkin seeds can help you slow down aging—and enjoy your golden years! Eating two tablespoons per day (about one-half cup) can increase your muscle mass, aid weight loss, boost memory and heart health, even prevent cancer. What more could you ask for?
8) Protect Against Brain Diseases and Alzheimer's Disease
According to research published in The Journal of Agricultural and Food Chemistry, eating a half-cup of raw pumpkin seeds per day can increase your brain's antioxidant capacity by 12 percent. That's vital because oxidative stress—the result of a buildup of free radicals in cells—is believed to be involved in cognitive decline, Alzheimer's disease, Parkinson's disease and other diseases that strike older adults. As you age, your brain may become vulnerable to oxidative stress. Eating pumpkin seeds as part of an overall anti-aging plan can go a long way toward preventing problems that might lead to memory loss or dementia.
9) Regulate Blood Sugar Levels
If you’re trying to lose weight, regulating your blood sugar levels can help. This is because consuming too many sweets and sugary foods may cause a rise in blood sugar levels. In turn, eating too much sugar will also make you feel hungrier than usual – making it more likely that you’ll end up consuming additional calories throughout your day. By eating pumpkin seeds (which contain monounsaturated fats), you’ll ensure that your blood sugar levels are kept under control. And by consuming them with a meal, you can prevent an insulin spike (which would send your blood sugar levels soaring).