Consuming pumpkin seeds offers a wide range of benefits from boosting immunity to supporting heart health.
Pumpkin seeds are tiny, yet they pack a big punch.
So if you’re hoping to have unshelled pumpkin seeds, you’ll have to crack the shells yourself.
Here, the health benefits of pumpkin seeds.
Not enough iron can lead to things like fatigue, anemia, and immune system problems.
These issues may be avoided if you’re getting enough iron in your diet.
Pumpkin seeds are high in iron3with an ounce of seeds giving you 11 percent of the recommended daily intake.
Unfortunately, the stats show Americans are only eating about half of what’s recommended.
If you’re looking to up your fiber intake, you could look to pumpkin seeds.
Just an ounce of pumpkin seeds will give you20 percent of the recommended daily intake for fiber.
Pumpkin seeds contain a high level of tryptophan, which is necessary for our body to prepare for sleep.
Tryptophan is also in turkey, which could explain the food coma after Thanksgiving dinner.
The body turns tryptophan into a B vitamin called niacin, which helps the body create serotonin.
This is important becauseserotoninis a chemical that plays a critical role in sleep and regulating our melatonin levels.
So, incorporating more tryptophan into our diet via pumpkin seeds may improve our sleep quality.
Wondering how much you better eat for quality zzz’s?
Astudy found that consuming 1 gram of tryptophan7may be enough to improve sleep quality.
you’re free to also apply it directly to your scalp.
Reducing inflammation may helpprevent chronic illness, boost metabolism, and balance blood sugar.
How many should I be eating?
So, this all sounds great, but how many pumpkin seeds should we eat to get these benefits?
If you experience bloating, discomfort, or gas, you may want to pull back on the amount.
Summary
Should I be eating them raw?
Pumpkin seeds can be eaten raw, roasted, or sprouted.
Once you decide whether you’ll eat the shell or not, it’s time to decide on preparation.
It also may inhibit the production ofdigestive enzymes, which help us break down food.
Another option is tosprout or soak your pumpkin seeds.
To do so, you’ll put the seeds in water for 12 to 24 hours before use.
Another study suggests that pumpkin seed extract mayreduce or prevent the growth of prostate cancer12cells.
How about women’s health?
She says to eat 1 to 2 tablespoons of ground flaxseeds and pumpkins daily until Day 14.
Some research also highlights a potential link betweenpumpkin seeds and reduced risk of breast cancer13.
One study suggests14that thelignans15in pumpkin seeds may be beneficial in preventing and treating breast cancer.
Pumpkin seed oil or supplements?
This makes it so the oil can keep beneficial nutrients like antioxidants.
you’ve got the option to also take pumpkin seed oil in the form of capsules.
You’ll want to check in with your doctor about proper supplementation for your particular need.
The takeaway
Who knew there was so much to love about pumpkin seeds?
