Pumpkin seeds, also known as pepitas, are a small yet nutritional powerhouse that can be a fantastic addition to your diet. Their unique nutritional profile and health benefits make them a popular choice for health-conscious individuals. Pumpkin seeds are incredibly dense in minerals, healthy fats, and antioxidants, making them one of the most efficient ways to boost your nutrient intake with just a small serving.
Pumpkin seeds are a well-known source of magnesium, however they can also help boost protein intake significantly.
Can pumpkin seeds help boost protein intake?
Pumpkin seeds are an excellent source of plant-based protein. In fact, they are one of the highest-protein seeds available. Around 28 grams of pumpkin seeds contain about 7 grams of protein which is more than a large egg, making them a great option for those looking to boost their protein intake without relying solely on animal products.
Additionally, pumpkin seeds contain all nine essential amino acids. However, they are slightly low in lysine and methionine, so while they are high-quality, they are best paired with other protein sources like legumes or grains to ensure a complete protein profile throughout the day.
Other key nutrients of pumpkin seeds
1. Magnesium
Pumpkin seeds are one of the best natural sources of magnesium, a mineral often lacking in modern diets. Magnesium is essential for over 600 chemical reactions in the body, including regulating blood pressure, supporting bone health, and reducing the risk of heart disease. It also helps with muscle relaxation and nervous system calm.
2. Healthy fats
They contain healthy fats, particularly omega-3 and omega-6 fatty acids, which are essential for heart health and reducing inflammation in the body. These healthy fats also lower bad cholesterol and boost good cholesterol in the blood.
3. Fibre
Pumpkin seeds are a good source of dietary fibre, which aids in digestion and helps maintain a healthy gut.
4. Tryptophan
Pumpkin seeds are a natural source of tryptophan, an amino acid the body converts into serotonin and then melatonin (the sleep hormone). Eating a small handful before bed may help improve sleep quality.
5. Antioxidants (Vitamin E and Carotenoids)
Pumpkin seeds contain antioxidants which reduce inflammation and protect your cells from harmful free radicals. This anti-inflammatory effect is why pumpkin seeds are often linked to a lower risk of certain cancers like breast and prostate and chronic diseases.
6. Zinc
These seeds are rich in zinc which is vital for immunity, cell growth, and sleep quality. In men, high zinc levels are specifically linked to improved sperm quality and prostate health. It also aids in collagen synthesis for healthy skin and hair.
Notable health benefits of pumpkin seeds
1. Heart health: The healthy fats and magnesium in pumpkin seeds contribute to cardiovascular health by helping to lower blood pressure and cholesterol levels.
2. Bone health: With their high magnesium content, pumpkin seeds may promote stronger bones and reduce the risk of osteoporosis.
3. Prostate health: Some studies suggest that pumpkin seeds may benefit men's health by supporting prostate function and may alleviate symptoms of benign prostatic hyperplasia (BPH).
4. Blood sugar control: The fibre and high magnesium content can help regulate blood sugar levels, making pumpkin seeds a healthy option for those with diabetes.
5. Antioxidant properties: The antioxidants present in pumpkin seeds can help combat oxidative stress, reducing the risk of chronic diseases.
6. Weight management: Their combination of protein and fibre can promote satiety, helping with weight control by reducing overall calorie intake.
In summary, pumpkin seeds are a nutrient-dense food that offers numerous health benefits. They provide a good source of protein and are packed with essential nutrients that support various aspects of health. Including them in your diet, whether in salads, smoothies, or as a snack can contribute to improved wellness and vitality. Just be mindful of portion sizes, as they can be calorie-dense.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
