Pumpkin seeds might look very small, but they are packed with loads of nutrients. Even eating a small quantity of pumpkin seeds can help you boost your healthy fat, magnesium and zinc levels.

What you need to know:

A brief overview of pumpkin seeds
Nutritional facts of pumpkin seeds
Health benefits of pumpkin seeds
Side effects of consuming pumpkin seeds
Various ways to add pumpkin seeds to your diet

A brief overview of pumpkin seeds

Pumpkin seeds have been used for centuries. Modern science confirms that eating pumpkin seeds benefits your protein, vitamins and mineral levels. In addition, it keeps your blood pressure and blood sugar levels in check and reduces the risk of serious health conditions like diabetes.

Nutritional facts of pumpkin seeds

Pumpkin seeds are a powerhouse of nutrients, healthy fats, vitamins, and fiber. Here are some interesting nutritional facts about consuming pumpkin seeds:

The fat present in pumpkins is mostly monounsaturated and polyunsaturated, which is immensely beneficial for your health.
Several vitamins can be found in pumpkin seeds, namely, vitamins B1, B3, B6, B9, C, E and K.
In addition, pumpkin seeds are also full of calcium, iron, sodium, zinc and manganese.

Health benefits of pumpkin seeds

Consume pumpkin seeds daily to reap the following health benefits:

Helps in managing inflammation: Pumpkin seeds are rich in vitamin E and carotenoids and, thus, have excellent antioxidant properties. These antioxidants can help control inflammation and protect your body from the ill effects of free radicals. In addition, eating pumpkin seeds can help you maintain the function of several organs, such as the liver, bowels, joints, and bladder.
Lowers the risk of diabetes: Pumpkin seeds contain magnesium, which can help control blood pressure. Therefore, eating them daily can lower bad cholesterol and triglycerides, lowering the risk of cardiovascular diseases.
Boosts immunity: Pumpkin seeds contain vitamin E and zinc, which can help your body fight inflammation, allergies, and pathogens. Vitamin E can enhance your body’s immunity by preventing any danger that free radicals may pose.
Improves sleep: Eating pumpkin seeds benefits your sleep cycle as well. They are full of tryptophan, an amino acid that induces sleep. They can also reduce stress and anxiety, improving the quality of your sleep.
Improves reproductive health: Pumpkin seeds contain micronutrients such as zinc, which can enhance reproductive health by improving sperm production and fertility. In addition, pumpkin seeds contain antioxidants, which enhance prostate health. The reduced magnesium content in pumpkins can also improve your heart’s efficiency and sleep quality.

Side effects of consuming pumpkin seeds

Here are some of the side effects of consuming pumpkin seeds in excess:

Stomach ache
Constipation
Bloating
Weight gain

Various ways to add pumpkin seeds to your diet

There are several ways in which you can add pumpkin seeds to your diet:

Add pumpkin seeds as toppings to your yogurt, salad bowl, or cereal.
Create a trail mix of pumpkin, chia, flax, or sunflower seeds and consume it as a plain snack.
You can mix it in fruit smoothies to make it extra nutritious.

Eating pumpkin seeds benefits you only when it’s consumed in moderation. Therefore, consume them mindfully and reap maximum health benefits.

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