Food trends change every few years. Recently, we see a rave for healthy and nutrient-rich diets. Adding pumpkin seeds to salads isn't just a hot trend anymore. These flat, oval-shaped, tiny seeds are indeed a powerhouse of nutrients. Pumpkin seeds and Flax, Sunflower, Chia, Sesame are all packed with health benefits.
Pumpkin seeds' benefits for females are well-rounded. The green pumpkin seeds benefit the whole body with their complete nutrient package.
1. Pumpkin Seeds Have a High Nutrient Value-
Nutrients per ounce (quarter US cup) of pumpkin seeds-
Calories- 125 (523kJ)
Carbohydrates- 15.0 g
Fat- 5.4 g (Omega 6 a major constituent)
Protein- 5.2 g
Vitamins- A - 17.4 IU
- C - 0.1 mg
- Niacin - 0.1 mg
- Folate - 2.5 mcg
Minerals- Calcium - 15.4 mg
- Iron - 0.9 mg
- Magnesium - 73.4 mg
- Phosphorus - 25.8 mg
- Potassium - 257 mg
- Sodium - 5 mg
- Zinc - 2.9 mg
- Copper - 0.2 mg
- Manganese - 0.1 mg
How to take- While salted, husk-less, or with shell- all these pumpkin seed variants are available in the market. One should opt for unsalted seeds due to their higher nutritional value. Dry seeds (without oil and salt) roasted at a low temperature are a healthy snack.
Use as a garnish on salads, soups, yogurt, granola, or pasta. Blend them with smoothies or hummus dips. You could also bake seed bread to get the best benefits of pumpkin seeds and sunflower seeds.
How often / How much- Recommended serving per day is a quarter cup, considering all portion control benefits and an overall healthy diet. Consuming too much may lead to bloating or constipation.
2. Pumpkin Seeds Improve Bone Density
Pumpkin seeds benefits for women in terms of a better bone density are extensive. Being highly rich in magnesium and calcium, pumpkin seeds help maintain healthy bones. It also helps reduce the risk of osteoporosis in women ( a common issue among women post-menopause).
3. Pumpkin Seed Supports Beauty Wellness Goals
We're all well aware of the proper breathing technique and yoga benefits for youthful skin. But incorporating foods rich in Calcium, Vitamin A, and Protein can do wonders for your skin and hair.
Not only are pumpkin seeds good for the health of your skin, but one can also use pumpkin oil for hair.
Also read: 11 Sugarcane Juice Benefits For Women
4. Pumpkin Seed Assists Weight Management
Consuming a limited portion of pumpkin seeds benefits weight loss. Being a rich source of dietary fiber, they keep you full for a longer time. An excellent and controlled fiber intake improves appetite and assists overall weight management.
One could also consume pumpkin seeds for weight gain with a well-planned diet. Salted pumpkin seeds as a snack between meals are a good source of calories and sodium.
5. Pumpkin Seeds Boost Fertility
Studies have shown the benefits of complex carbohydrates, fiber, omega 3, and zinc on fertility. In pumpkin seeds, omega 3 fatty acids and antioxidant quotients are high. This helps stimulate blood flow to sexual organs. It also ensures fluid supply to follicles for proper egg maturity.
By consuming pumpkin seeds, vitamins like B12, A, and C are naturally sourced to the body.
6. Pumpkin Seed Lowers the Risk of Several Types of Cancer
Using soybeans, flaxseed, sunflower, and pumpkin seeds significantly reduces breast cancer risks.
7. Pumpkin Seeds Have Heart Health Benefits
Blood pressure maintenance and blood sugar levels are directly affected by minerals like magnesium and zinc. The omega 3 and 6 fatty acids in pumpkin seeds help lower blood cholesterol and improve overall heart health.
8. Pumpkin Seeds Have Gut Health Benefits
9. Pumpkin Seeds Help in Better Sleep Patterns
10. Pumpkin Seed Helps to Fight Urinary Disorders
Pumpkin seed oil uses include improvement in urinary disorders like overactive bladder. Studies have shown a decrease in the frequency of leakages and a better quality of life.
Consumption of pumpkin seeds in moderation can be very beneficial for overall health maintenance.
Also read: Sabja Seeds For Weight Loss
- Sarah E. Edwards, Inês da Costa Rocha, Elizabeth M. Williamson, and Michael Heinrich, February 2015; Pumpkin (Seed)- Pumpkin (Seed) - Phytopharmacy - Wiley Online Library
- Mukesh Yadav, Shalini Jain, Radha Tomar, and GBKS Prasad, December 2010; Medicinal and biological potential of pumpkin: An updated review- (PDF) Medicinal and biological potential of pumpkin: An updated review (researchgate.net)
- Geoffrey Meru, Yuqing Fu, Dayana Leyva, Paul Sarnoski, and Yavuz Yagiz, Health Benefits of Pumpkin Seed and Nutrition Profile of 35 Pumpkin Accessions-HS131200.pdf (ufl.edu)
- Shafiya Rafiq, Sajad Ahmad Sofi, and Aamir Hussain Dar, December 2017; Pumpkin the Functional and therapeutic ingredient: A review- (PDF) Pumpkin the Functional and therapeutic ingredient: A review (researchgate.net)