Pumpkin seeds provide a powerhouse of nutrition, including high protein content, magnesium, zinc and tryptophan. Their impressive nutrient profile offers several well-researched health perks. Let’s explore 5 key benefits of adding more pumpkin seeds to our diet.
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Why Pumpkin Seed Protein Is Packed With Nutrition
Pumpkin seeds, also called pepitas, deliver nutrients that can enhance health in a number of ways. In just 1 ounce (approximately 148 seeds), pumpkin seeds contain:
- Over 9g protein
- High amounts of magnesium and zinc
- Beneficial plant compounds like carotenoids and phytosterols
- 12% DV fiber
- 19% DV iron
- Tryptophan, which helps produce calming serotonin in the body
This nutrient profile partly explains why research consistently associates pumpkin seed intake with benefits ranging from better heart health to improved sleep quality.
1. Boosts Heart Health
Several nutrients in pumpkin seeds may support cardiovascular health. Their high magnesium content helps relax blood vessels and lower high blood pressure. The phytosterols help lower LDL or “bad” cholesterol. As a result, studies link higher pumpkin seed consumption to significant reductions in heart disease risk factors like hypertension.
2. Balances Blood Sugar
Pumpkin seeds provide a low-carb, high-protein, high-fiber snack that can help regulate glycemic response and balance blood sugar levels. Their high magnesium content may also protect against insulin resistance and diabetes by supporting sugar metabolism processes in the body. Studies indicate those who consume pumpkin seeds frequently have up to 23% lower diabetes risk than those with low intake.
3. Enhances Prostate Health
Several nutrients abundant in pumpkin seeds like zinc, phytosterols and omega-3 fatty acids contribute to prostate health in men. By inhibiting prostate cell overgrowth and reducing inflammation, they may help prevent disorders like prostate cancer and benign prostatic hyperplasia (BPH).
4. Provides More Restful Sleep
Pumpkin seeds provide a source of tryptophan, an amino acid needed to produce serotonin and melatonin – key hormones that regulate circadian rhythms and promote restful sleep. Their rich magnesium content also helps relax muscles and nerves for better sleep quality. As a result, studies link higher pumpkin seed intake to less insomnia and improved sleep cycles.
5. Boosts Immunity
Pumpkin seeds offer a spectrum of nutrients that can support immune function. Zinc and Vitamin E act as antioxidants to fight inflammation and reduce damage from oxidative stress. Other compounds exhibit antimicrobial effects, helping the body fight infection. Ultimately, a diet incorporating pumpkin seeds may help reduce risk of illness and enhance immunity.
Conclusion: A Worthy Addition to the Diet
Pumpkin seeds provide a tasty method to boost intake of protein, fiber, magnesium and zinc. Their unique nutritional profile relates to science-supported health benefits ranging from lower heart disease risk to improved sleep quality. While more research is needed, the existing literature suggests incorporating more pumpkin seeds into balanced diets may aid efforts to improve overall health.
Disclaimer: The content is purely informational and should not substitute the advice of medical professionals.