Pumpkin Seeds

Pumpkin Seeds: A Nutritious Snack with a Crunch

Pumpkin seeds, also known as pepitas, are the edible seeds found inside pumpkins. These small but mighty seeds are not only delicious but also packed with nutrients that offer numerous health benefits.  Pumpkin seeds are rich in antioxidants, healthy fats, minerals, magnesium, which can aid in heart and bone health, immune system, lower blood pressure and even prevent migraines.

What are Pumpkin Seeds Called in Different Languages?

• English: Pumpkin Seeds, Pepitas
• Urdu: کدو کے بیج (Kaddu ke Beej)

Nutritional Facts

Pumpkin seeds are a good source of:

• Protein: Provides a decent amount of Protein, making them a good option for vegetarians and vegans.
• Healthy Fats: Rich in monounsaturated and polyunsaturated fats, including Omega-3 fatty acids.
• Fiber: High in Fiber, which promotes digestive health and helps regulate blood sugar levels.
• Minerals: Excellent source of Magnesium, Zinc, Iron, and Copper.
• Vitamins: Contain Vitamins like vitamin B, vitamin E, and vitamin K.

Nutritional Value

1-oz serving of unsalted Pumpkin Seeds contain
Nutrient	Amount
Energy	163 kcal
Carbohydrates	4.2 g
Protein	8.5 g
Fat	13.9
Calcium	15 mg
Iron	2.3 mg
Magnesium	156 mg
Zinc	2.2 mg
Copper	0.4 mg
Selenium	2.7 mcg
Phosphorus	332 mg
Manganese	1.3 mg

Health Benefits

General Benefits

• Rich in Nutrients: Rich in nutrients like protein, fiber, vitamins, minerals, and polyunsaturated fats.
• Anti Inflammatory: Rich in many antioxidants, which protect your cells from disease-causing damage and reduce inflammation in your body.
• Improves Heart Health: The healthy fats and fiber in them can help lower cholesterol levels and reduce the risk of heart disease.
• Controls Blood Sugar: The fiber content helps regulate blood sugar levels and prevent spikes.
• Improves Sleep Quality: These are natural source of tryptophan, an amino acid that promotes sleep. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality.
• Improves Digestion: High fiber content promotes regular bowel movements and improves gut health.
• Supports Bone Health: Rich in minerals like magnesium and zinc, which are essential for bone health.
• Antioxidant Protection: Contain antioxidants that protect cells from damage caused by free radicals.

Benefits for Men

• Prostate Health: Rich in zinc, which plays an important role in prostate health.
• Testosterone Support: Some studies suggest that these seeds may help maintain healthy testosterone levels.

Benefits for Women

• Regulates Hormonal Balance: These may help regulate hormone levels, particularly during menopause.
• Improves Bone Health: Calcium and magnesium in them are essential for maintaining strong bones.
• Promotes Healthy Skin: The antioxidants and zinc in these seeds can promote healthy skin and may help improve skin complexion.

How to Use Pumpkin Seeds

• Snacking: Enjoy roasted or salted seeds as a healthy and satisfying snack.
• Cooking: Add them to salads, soups, yogurt, or oatmeal.
• Baking: Use them as a topping for bread, muffins, or cookies.
• Smoothies: Blend roasted pumpkin seeds into smoothies for added protein and nutrients.

Tips for Using Pumpkin Seeds

• Choose unsalted varieties: Opt for unsalted or lightly salted options to reduce sodium intake.
• Roast for extra flavor: Roasting pumpkin seeds enhances their flavor and makes them a more enjoyable snack.
• Store properly: Store them in an airtight container in a cool, dark place to maintain freshness.

Disclaimer

The information provided on this website is for general knowledge and informational purposes only. Individual results may vary. We do not guarantee the efficacy of any product sold on this site. For optimal health benefits, incorporate our products into a balanced lifestyle that includes a healthy diet and regular exercise.

Our products are intended for dietary use only and are not intended to diagnose, treat, prevent or cure any disease. They should not be considered as a substitute for medical advice, diagnosis or treatment. Consult with your physician before use, especially if you are pregnant, breastfeeding, taking medications, or have any existing health conditions.

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FAQs

Q. What do pumpkin seeds taste like?

Pumpkin seeds have a mild, nutty flavor.

Q. Are pumpkin seeds gluten-free?

Yes, pumpkin seeds are naturally gluten-free.

Q. Are pumpkin seeds high in calories?

Yes, pumpkin seeds are calorie-dense, so portion control is important.

Q. How much pumpkin seeds should I eat daily?

A small handful (about 1-2 ounces) is a good serving size.

Ref

https://www.heart.org/en/news/2018/10/25/pumpkin-seeds-pack-a-healthy-punch

https://en.wikipedia.org/wiki/Pumpkin_seed

https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#TOC_TITLE_HDR_12

https://www.webmd.com/diet/health-benefits-pumpkin-seeds

https://www.medicalnewstoday.com/articles/303864