![]() Blend them with other ingredients in a dip like hummus, pesto, or guacamole.Garnish any meal, like soups, chicken dishes, or pastas.Use them to add some extra crunch to a salad.Mix them into granola, yogurt, or cereal.Great ways to get pumpkin seeds’ small-but-mighty health boost in your diet include: Pumpkin seeds make a great snack on their own, and they’re easy to add to many meals and recipes. If buying a prepackaged product, look out for added ingredients like salt that reduce the seeds’ nutritional value. You can find pumpkin seeds with or without their shells at grocery stores or scoop them straight from a whole pumpkin. The seeds’ high fiber content can help regulate your blood sugar and make you feel fuller, however, lowering the urge to overeat. Pumpkin seeds are also an excellent source of:Ī quarter-cup serving of dried pumpkin seed kernels contains:īecause pumpkin seeds are high in calories, limit your portions to the recommended serving size of about one-quarter cup. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. Finally, studies show that magnesium can help reduce stress and anxiety, contributors to insomnia. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality. Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep. Snacking on pumpkin seeds before bed may help you get a better night’s rest. This molecule works to keep your blood vessels smooth, flexible, and healthy, improving blood flow and reducing the risk of heart and circulation problems. Studies show that the antioxidants in pumpkin seeds also increase nitric oxide levels in your body. Thanks to this effect, diets high in magnesium are associated with a lower risk of stroke and death from heart disease. The high magnesium content in pumpkin seeds helps lower and regulate blood pressure. These effects are largely attributed to pumpkin seeds’ high antioxidant activity, but much more research is needed to study a broader range of cancers. ![]() They also induce apoptosis or cancer cell death. Laboratory studies show pumpkin seeds can stop the growth of breast and prostate cancer cells. Studies show pumpkin seeds also help people with diabetes maintain blood sugar control to manage the disease. Magnesium content helps regulate blood sugar levels, lowering your diabetes risk. Pumpkin seeds are high in magnesium, which most people don’t get enough of in their diet. Studies show that pumpkin seeds’ anti-inflammatory abilities can help maintain good function in the liver, bladder, bowel, and joints. ![]() They’re also a great source of dietary fiber, which can enhance this effect. Pumpkin seeds are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies. But they also are high in calories, so limit your portions to help manage a healthy weight.Īdd a handful to your meal for potential health benefits like: Pumpkin seeds are a potent source of many nutrients, offering high levels of essential vitamins and minerals in a small serving. When sold in their green shells, they’re also sometimes called pepitas. You can buy pumpkin seeds raw, spouted, or roasted at most grocery stores and specialty health food retailers. They’re a rich source of protein, unsaturated fatty acids, vitamins, and minerals that reduce risk factors of chronic diseases, including cancer. Modern science confirms that pumpkin seeds have an impressive nutrient profile that benefits many aspects of your health. Across many cultures, they’ve been used as a folk remedy to treat: Dage the Evil quests and merge shop updates.Pumpkin seeds have a long history of nutritional use dating back to the Oaxaca Highlands of Mexico over 7,500 years ago. ![]()
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