Benefits of Pumpkin Seeds and Nutritional Values
Seeds are a rich source of calcium, potassium, and magnesium. They are also a good source of fibre, antioxidants, and fatty acids. Furthermore, consuming seeds can provide the body with essential nutrients that play an important role in our health. In this article, we will talk about the benefits of pumpkin seeds that you can add to your diet to boost your overall health.
Pumpkin seeds also known as “pepitas” a Spanish-Mexican word that means “little seed“, are greenish seeds that are rich in proteins and a high level of unsaturated fats that may reduce blood pressure and improve menopause symptoms for women.
If your magnesium intake is below the recommended daily amount, pumpkin seeds are a very high source of magnesium that is necessary to lower blood pressure and decrease the development of type 2 diabetes.
The amount of Magnesium recommended per person
| Life Stage | Recommended Amount |
| Birth to 6 months | 30 mg |
| Infants 7–12 months | 75 mg |
| Children 1–3 years | 80 mg |
| Children 4–8 years | 130 mg |
| Children 9–13 years | 240 mg |
| Teen boys 14–18 years | 410 mg |
| Teen girls 14–18 years | 360 mg |
| Men | 400–420 mg |
| Women | 310–320 mg |
| Pregnant teens | 400 mg |
| Pregnant women | 350–360 mg |
| Breastfeeding teens | 360 mg |
| Breastfeeding women | 310–320 mg |
The magnesium in pumpkin seeds can also reduce or ease migraines and headaches. (You can also take magnesium supplements)
Consuming pumpkin seeds can also maintain a good healthy weight because it is high in fibres that give the feeling of satiety.
In a journal published in 2019, Avicenna Journal of Phytomedicine, pumpkin seed oil contains vitamin E and fatty acids that help boost hair growth and maintain a healthy scalp, especially for men.
Moreover, taking pumpkin seeds as a snack before bed would promote sleep conditions, and reduce stress and anxiety since they are a good source of amino acids, zinc, and copper.
In addition, pumpkin seeds are a rich source of zinc that boosts male fertility increases sperm quality and improves chances of conceiving.
The rich nutrient content of pumpkin seeds increases overall immunity since they are rich in vitamin E and antioxidants that prevent free radicals, skin infections, and inflammations.
Up to 65% of our energy comes from carbohydrates, every quarter cup of dried pumpkin seeds contains 3 grams of healthy carbs that provide the body with energy and mood.
Ideas to incorporate pumpkin seeds into your diet
- You can add pumpkin seeds to granola, flaxseeds, and chia seeds or top a bowl of hot oatmeal.
- Include pumpkin seeds to make energy balls since they’re rich in fibre.
- You can combine pepitas with nuts to make a delicious cake.
- For a simple snack, combine pepitas with yoghurt and some seasonal fruits.
