Pumpkin seeds (Pepitas) are seeds of pumpkin fruit. It is small, flat, and slightly oval in shape. They are available in green-colored shells in the market. They are also known as Pepita seeds. The scientific name of Pumpkin seeds is (Cucurbita Pepo L.) Pumpkin seeds are a powerhouse in lots of nutrients that are best for the overall health of humans.
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Pumpkin seeds health benefits
Pumpkin seeds are one of the healthiest superseed. It contains proteins, healthy fats, minerals like magnesium, potassium, iron, zinc, calcium, copper, and manganese and vitamins like vitamins A, thiamin, riboflavin, niacin, folate and antioxidants. They play a vital role in prevents cancers like breast, lung and reduce hypertension and protect against arthritis. There are some important benefits of pumpkin seeds (pepita seeds) let’s see:
Pumpkin seeds for weight loss:
Pumpkin seeds are rich in dietary fibre. It helps you from craving or overeating and make you feel full for longer time. They also prevent from constipation. Fibre rich food helps you not only to maintain healthy weight but also clear your bowel movement.
Pumpkin seeds good for heart
Pumpkin seeds are rich in fibre, antioxidants, monounsaturated fatty acid like omega 3s and omega 6s which are helpful for cardiovascular health. They help to reduce the bad cholesterol and increase the good cholesterol. They also help to regulate blood pressure level. Pumpkin seeds helps to maintain your heart healthy.
Pumpkin seeds lower blood sugar
Pumpkin seeds are good for those who are diabetic and struggling to reduce their blood sugar. They are excellent source of magnesium which stabilize your blood sugar level.
Also Read: Effective High Protein Vegetables: A guidance to Maximize Your Plant-Based Protein
Pumpkin seeds sleep benefits
if you are facing problem in good sound sleep then your body needs amino acids, magnesium, zinc. Pumpkin seeds are good source of amino acids like tryptophan which improves your sleep. sufficient magnesium is associated to Good sleep.
Pumpkin seeds benefits for men:
Pumpkin seeds for male fertility
The main reason for men infertility is not consuming enough zinc rich food. Lack of zinc in men reduces the sperm quality as well as increases the risk in men fertility. Pumpkin seeds are natural source of zinc. Antioxidants present in these seeds helps to generate healthy testosterone levels. Consumption of pumpkin seeds helps to increase quality sperm count and overall healthy reproduction functions.
Pumpkin seeds for prostate
Pumpkin seeds are rich in zinc, DHEA. It prevents and treat prostate related problem. It reduces the risk of prostate cancer.
Benefits for women:
Pumpkin seeds in pregnancy
Zinc present in pumpkin seeds plays an important role in healthy testosterone level and sperm production in men. Likewise, it also helpful for women fertility. It helps in pregnancy and fetal development. It also prevents miscarriages.
Helps in mensuration cycle:
Pumpkin seeds are natural source of many nutrients and micronutrients which helps to balance your hormones. It reduces the premenstrual symptoms like mood swings, food craving, fatigue, irritation, tender breast.
Reduces the risk of osteoporosis:
Pumpkin seeds are very important in bone formation. After menopause, these seeds reduce the risk of osteoporosis.
Pumpkin seeds benefits for skin
Reduce inflammation:
Pumpkin seeds are natural source of antioxidants and vitamin E. They have anti-inflammatory properties which helps to protect your skin from many diseases. It protects your skin from harmful UV rays. They also slow down skin ageing and repair your skin which was damaged by exposure UV rays
Pumpkin seeds Acne benefit
These seeds are also good source of folate which helps to improve blood circulation in body and skin. It removes dead skin cell.
Pumpkin seeds benefits for hair:
Pumpkin seed oil for hair
Pumpkin seed oil is a popular natural remedy for hair health that has been used for centuries. Rich in antioxidants, vitamins, and minerals, pumpkin seed oil is known to promote healthy hair growth, prevent hair loss and improve the overall appearance and texture of the hair. The oil is easily absorbed by the hair and scalp, nourishing and moisturizing the hair from the inside out. It can also help to soothe an itchy or inflamed scalp and can be used to promote healthy hair growth in those with thinning hair or alopecia.
To use pumpkin seed oil for hair, simply apply a few drops to the scalp and massage gently or mix it with your favorite carrier oil for added benefits. It is a safe and effective natural remedy for those looking to improve their hair health.
Pumpkin seed oil for hair growth
Pumpkin seeds are rich in omega 3s, zinc, phytosterol, vitamins E, K, B and C. They also contain amino acids like cucurbitacin which promote your hair growth.
Pumpkin seed oil hair loss
Pumpkin seeds oil act as a moisturizer which helps to nourish your hair as well as increase your hair count and its thickness. It also reduces hair fall.
Pumpkin seeds good for brain
Pumpkin seeds are excellent source of zinc, iron, copper, magnesium and antioxidants which protect your brain from neurological diseases like depression, migraine, Alzheimer and epilepsy. They also help to work your brain function properly. They increase your thinking skills and brain power.
Also Read: Discover the amazing health benefits of watermelon seeds and Its Uses!
Uses of Pumpkin seeds
As per American Heart Association, one ounce is equivalent to around 28 to 30 grams of pumpkin seeds you can consume daily
- You can consume pumpkin seeds by dry roasting pumpkin seeds as a crunchy snack.
- While making smoothies, you can add pumpkin seeds.
- Pumpkin seeds can be added in baking goods like cookies, bread, muffin/cupcakes.
- These seeds can be added in salad or soup by either sprouting pumpkin seeds or roasted pumpkin seeds.
- It can be added in granola bar, cereal
Side effects of pumpkin seeds
It is always good to have anything in limit. If you have it in excess, then it will definitely harm rather than benefit your body.
Let see what are the side effects of pumpkin seeds:
- If you faced any issue like redness, rashes, coughing, irritation in throat, headache then may be you are allergic to pumpkin seeds. People who are allergic to pumpkin seeds, they should avoid consuming it.
- Pumpkin seeds are rich in fibre. But, those who have digestive issues and if you consume it in excess that may result into bloating, constipation.
- Those who have already low blood pressure, they should avoid eating these seeds. As they reduce blood pressure.
Pumpkin seeds buy online
Buying pumpkin seeds online can be convenient and easy way to access this nutritious food. When shopping online, you can often find larger selection of pumpkin seed products, including organic and non organic options, roasted and raw, salted and unsalted and more. Plus, by purchasing from a reputable online retailer, you can ensure that the seeds are fresh and of high quality. When buying pumpkin seeds online, be sure to read product descriptions carefully and check customer reviews to ensure that you are getting the right product for your needs.
There are many online retailers that sell pumpkin seeds, so shop around to find the best options for you. Manvikfoods is a popular website that sells a range of healthy and natural foods, including pumpkin seeds, at competitive prices. With fast shipping and easy payment options, buying pumpkin seeds online from them is a great choice for anyone looking to add this nutritious food to their diet.
Also Read: Mustard seed: Types, Amazing health benefits, and Its Uses
FAQ:
Can pregnant women eat pumpkin seeds?
Yes, pregnant women can eat pumpkin seeds in moderation as they are generally considered safe and nutritious. Pumpkin seeds are a good source of protein, healthy fats, vitamins, and minerals like magnesium, zinc and iron, which are important for the health of both the mother and the developing baby. They are rich in proteins, essential fatty acids which are required for eyes, bones, brain development of fetus. It also prevents from constipation. They must eat unsalted pumpkin seeds.
However, pregnant women should not consume pumpkin seeds in excessive amounts as they are high in calories and overconsumption may lead to weight gain. Additionally, some pregnant women may be allergic to pumpkin seeds or experience digestive discomfort after consuming them.
If you have any concerns about consuming pumpkin seeds during pregnancy, it’s always best to consult with your healthcare provider to determine what is best for your individual situation.
How to eat pumpkin seeds?
Pumpkin seeds can be a nutritious and tasty addition to your diet and there are several ways to eat them:
Roasted: Roasting pumpkin seeds brings out their nutty flavor and crunchy texture. Simply rinse and dry the seeds, toss them with a bit of oil and your preferred seasonings and then spread them out on a baking sheet. Bake in a preheated oven at 350°F for 10-15 minutes until golden brown.
Raw: You can also eat pumpkin seeds raw, either on their own or added to your favorite dishes. Rinse and dry the seeds and then enjoy them as a snack or sprinkle them on salads, yogurt or oatmeal.
Blended: Pumpkin seeds can be blended into paste or powder and added to smoothies, sauces, dips or baked goods.
Sprouted: Soaking and sprouting pumpkin seeds can improve their nutrient profile and make them easier to digest. Soak the seeds in water for several hours or overnight then rinse and drain them. Spread the seeds out in a single layer and let them sprout for a day or two before eating.
Pumpkin seeds are versatile and can be enjoyed in many different ways. Just be sure to eat them in moderation as they are high in calories.
How much pumpkin seeds to eat daily?
The amount of pumpkin seeds you should eat daily can depend on your individual needs and dietary goals, but generally consuming a small portion of pumpkin seeds can be beneficial to your health.
Pumpkin seeds are a calorie-dense food, so it’s important to be mindful of portion sizes to avoid overconsumption. A typical serving size of pumpkin seeds is around 1/4 cup, which provides approximately 180-200 calories, 8-10 grams of protein and a variety of vitamins and minerals.
For most adults, including pregnant women, consuming 1-2 servings of pumpkin seeds daily is reasonable. However, if you have any specific health concerns or dietary restrictions, it’s always best to consult with your healthcare provider or a registered dietitian to determine the appropriate amount of pumpkin seeds or other foods for your individual needs.
Is pumpkin seeds good for you?
Yes, pumpkin seeds are good for you! They are a nutrient dense food that is rich in protein, healthy fats, fiber and essential vitamins and minerals. Some of the key nutrients found in pumpkin seeds include magnesium, zinc, potassium, iron and vitamin E. These nutrients can help support a healthy immune system, promote healthy digestion, and maintain healthy blood sugar levels. Additionally, pumpkin seeds have been shown to support prostate health in men and may even help to improve heart health by reducing cholesterol levels. Pumpkin seeds can be enjoyed as a tasty and healthy snack or can be incorporated into a variety of dishes, such as salads, soups and baked goods. Overall incorporating pumpkin seeds into your diet can provide numerous health benefits and contribute to a well rounded, nutritious diet.
Different names of Pumpkin seeds in India
- Pumpkin seeds in Hindi are called “कद्दू के बीज” (kaddu ke beej).
- Pumpkin seeds in Tamil are called “பூசணி விதை” (poosani vidai).
- Pumpkin seeds in Marathi are called “भोपळ्याचे बिया” (bhopalyache biya).
- Pumpkin seeds in Telugu are called “గుమ్మడి విత్తనాలు” (gummadi vittanalu)
Rupesh Sagvekar is Content writer, Food blogger and owner of Manvik Foods, an online shop in Mumbai, India that specializes in selling high-quality dry fruits, nuts, berries, whole and powdered spices. Under the authority of Manvik Enterprises Organisation, Rupesh and his team believe that quality is of the utmost importance. They take great care to ensure that their products are verified, tested, and of the best possible quality. Rupesh’s goal is to make sure that every customer is satisfied with what they receive from Manvik Foods.
As an Amazon affiliate, Manvik Foods ships their products all over India, allowing customers from all corners of the country to enjoy their delicious and nutritious products. With Rupesh at the helm, Manvik Foods has become known for their commitment to quality, exceptional customer service, and passion for healthy, natural foods.
