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10 Benefits of Pumpkin Seeds for Women

Adrija Chakraborty -
Table of Contents +

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.

Use our 10% Niacinamide Serum that helps fade acne marks and dark spots from the face and can help improve your skin texture in just 2 months.

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.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

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

Anti-cancer effects are found in pumpkin seeds and other foods like green tea, pomegranate, etc. Diets that incorporate pumpkin seeds are good for reducing prostate, breast, and stomach cancers.

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

Fibre-rich diets need to be broken down by intestinal bacteria that are good for the digestive system. Dietary fiber like pumpkin seeds act as a prebiotic, further promoting gut health.

Also Read: Aloe Vera Benefits, Side Effects & Uses in Hindi

9. Pumpkin Seeds Help in Better Sleep Patterns

An essential amino acid called Tryptophan is considered beneficial in treating sleeping disorders. Tryptophan in pumpkin seeds benefits females as it helps reduce anxiety and premenstrual discomfort.

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

References