It may seem like a stretch at this point but that oft-repeated idiom, “big things come in small packages,” might be a reference to pumpkin seeds. This is because pumpkin seeds, despite their small size, are actually packed full with a variety of nutrients, all of which are linked to a bevy of impressive health benefits.

Pumpkin seeds are nutritional powerhouses because they are an excellent source of protein, healthy fat and beneficial fibers,” Lokendra Tomar, a nutritionist based in Delhi, India, said. Tomar added that pumpkin seeds – or pepitas, as they are also known – are ideal snacks, as they not provide almost 50 percent of one’s daily protein requirement, they’re also packed with valuable nutrients like zinc, magnesium, manganese, copper, antioxidants and phytosterols.

With that said, here are some of the benefits you can get from eating pumpkin seeds:

Pumpkin seeds can help promote a healthy cardiovascular system

If you want a healthy heart, then you better start cracking those pepitas open. This is because pumpkin seeds are a rich source of healthy fats, fibers and various antioxidants that are beneficial for the heart and the rest of the cardiovascular system.

Pumpkin seeds contain monounsaturated fatty acids that are known to help lower the levels of bad cholesterol in the blood. Not only that, but they also contain magnesium which is known to help regularise blood pressure levels.

Aside from that, research also suggests that pumpkin seeds have the ability to increase nitric oxide in the body. Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the body’s arteries.

Pumpkin seeds can help you experience better, more restful sleep cycles

Finding it hard to fall asleep? Nosh on some pumpkin seeds before bed! Pumpkin seeds are high in tryptophan, an amino acid that further converts into serotonin in the body.

Serotonin, according to studies, is a neurochemical that helps modulate several mental processes such as mood, cognition, learning and memory. It has also been found to be a factor in achieving restful sleep, causing experts to dub it as “nature’s sleeping pill.”

Pumpkin seeds can protect your body against oxidative damage

Pumpkin seeds are packed full of vitamin E, as well as phytonutrients like carotenoids. These nutrients function as antioxidants, meaning that they can protect your cells from harmful free radicals that can wreak havoc on the body by causing oxidative stress if left uncontrolled.

Pumpkin seeds may reduce your risk of developing certain cancers

A study has shown that diets rich in pumpkin seeds are associated with reductions in one’s risk of stomach, breast, lung, prostate and colon cancers. According to researchers, this could be caused by plant compounds called lignans, which are present in large quantities in pumpkin seeds.

Eating pumpkin seeds can help lower your blood sugar levels

Pumpkins and their derivatives – pumpkin seeds, pumpkin seed powder and pumpkin juice – can reduce blood sugar levels, thus making them a boon for diabetics.

This property may be linked to its high magnesium content, citing previous studies that found a higher prevalence of magnesium deficiency in people with diabetes. In addition, pumpkin seeds can also help improve insulin regulation in diabetics. This is because pumpkin seeds contain high amounts of digestible protein which can help stabilize your blood sugar levels.

Pumpkin seeds can help build immunity

If you’re feeling a bit under the weather, try snacking on some pumpkin seeds. This is because pumpkin seeds contain high amounts of antioxidants and phytochemicals which can help ensure optimal immunity. In addition, pumpkin seeds are high in zinc which is known to help maintain a healthy immune system.

Pumpkin seeds can help improve prostate health

Men, if you’re still waiting for a reason to add pumpkin seeds to your diet, this is it: pumpkin seeds can help reduce your chances of developing an enlarged prostate.

One reason for this is because the seeds contain a high amount of zinc, which promotes optimal prostate function. In addition, pumpkin seeds contain high levels of phytosterol, a compound that is said to inhibit prostate enlargement.

Pumpkin seeds may hold the key to effective and sensible weight management

Pumpkin seeds are considered to be one of the best snacks to eat if you want to lose weight. This is because pumpkin seeds are nutritionally dense, not to mention high in fiber. This means that they can keep you feeling full and satiated, thereby staving off any cravings that could lead to mindless snacking and overeating.

Other health benefits associated with pumpkin seeds include the following:

• Pumpkin seeds may help improve sperm quality and fertility in men
• Pumpkin seeds may reduce symptoms of an overactive bladder
• The vitamin E from pumpkin seeds may help spur healthy skin and hair growth

How to add pumpkin seeds to your diet

Pumpkin seeds are very easy to incorporate into any diet, as they can be eaten either raw or roasted.

Besides eating the seeds on their own, you can also add them to different foods such as pastries, salads, baked goods and cereals, as well as smoothies, yogurt and even savory dishes.
With that said, here are some recipes that you can try if you want to add more of this healthy, nutrient-packed seed into your diet:

Oven-roasted Organic Pumpkin Seeds

Ingredients

• 1 cup organic pumpkin seeds
• 1 tablespoon organic avocado oil or melted extra virgin coconut oil
• 1 pinch sea salt

Preparation

1. Preheat oven to 325 degrees F or 162 C and line a baking sheet with parchment paper
2. Scoop the seeds from inside the pumpkin and try to remove most of the stringy bits.
3. Place the seed mass in a colander or a mesh strainer and rinse thoroughly to remove any of the leftover pumpkin pulp.
4. Place the cleaned pumpkin seeds on a paper towel. Let the excess water drain before transferring the seeds to another sheet.
5. Let the seeds dry thoroughly to help them crisp up in the oven.
6. Once the seeds are sufficiently dried, arrange the pumpkin seeds on a baking sheet and drizzle with oil. Add salt and any other desired seasoning, and toss to thoroughly coat.
7. Bake for 20-30 minutes or until the seeds are crisp and light golden brown.
8. Let the seeds cool completely before transferring them to a sealed container, such as a mason jar.

PS: The seeds will keep at room temperature for 1 week or more, or in the freezer up to 1 month.

Banana, Coconut and Pumpkin Seed Smoothie

Ingredients

• 25 grams organic pumpkin seeds
• 200ml organic coconut milk
• 2 large organic bananas
• Ground cinnamon, to taste
• Stevia OR organic maple syrup, to taste
• 200ml cold water
• Ice cubes, as desired

Preparation

1. Peel the bananas and place them inside your blender. Add the pumpkin seeds, coconut milk and cinnamon. Add desired sweetener, to taste.
2. Add cold water and a few ice cubes and blend for 1-2 mins or until the smoothie is well-combined. Taste and adjust as desired.
3. Once it has reached your desired consistency and taste, pour the finished smoothie into individual glasses.
4. Serve and enjoy!

Despite their small size, pumpkin seeds – thanks to their impressive slate of nutrients and phytochemicals – have a wide range of health benefits for everyone, making them a functional food like no other.

Sources:

Food.NDTV.com

LiebertPub.com

Link.Springer.com

NCBI.NLM.NIH.gov

ScienceDirect.com 1

OnlineLibrary.Wiley.com

ScienceDirect.com 2