Rich in protein, vitamins, minerals and antioxidants...
No wonder pumpkin seeds have powerful health benefits!
In this article, we explain why they are excellent for your health.
And we don't stop there!
We also show you the easy and quick recipe to grill them at home.
So, without further ado, check out the 10 amazing health benefits of pumpkin seeds . Watch:
1. The only seed that is basic (not acidic).
2. Reduces bad cholesterol (LDL).
3. 100g of seeds provide 30g of protein.
4. Traditional remedy for intestinal parasites.
5. Reduces arthritis inflammation.
6. Reduces the formation of kidney stones.
7. Good for prostate health.
8. Promotes sleep.
9. Rich in minerals.
10. Rich in zinc.
Pumpkin seeds come from the flesh of the pumpkin , pumpkin or other varieties of squash .
These seeds are edible, with a green color and a flat, oval shape.
Once extracted from the flesh of the squash, they are washed and dried.
They are eaten plain and accompany salads, soups or dried fruit mixes.
They can also be incorporated into bread dough.
You can roast them in the oven for an aperitif, seasoning them with a little curry or paprika.
A real delight!
Despite their small size, pumpkin seeds are packed with nutrients.
And the best part?
Their scientifically recognized health benefits.
A single 30g serving contains:
- 128 kcal
- 7g of protein
- 1.7 g dietary fibre
- 13 g of fatty acids
- 190 mg of magnesium
- 260 mg of potassium
- 20mg of choline
- 2.35 mcg vitamin K
- 2.52 mg zinc
- 2.84 mg iron
Like nuts, pumpkin seeds are high in protein and unsaturated fats, especially omega-6 fatty acids.
They are also rich in many nutrients and vitamins, including:
- iron
- calcium
- vitamin B2 (riboflavin)
- vitamin B9 (folic acid)
- beta-carotene (which your body converts into vitamin A)
Studies have proven that eating pumpkin seeds helps reduce blood sugar and high cholesterol.
The mixture of pumpkin seeds + flax seeds reduces the risk of diabetes-related complications. (Source 1)
Thanks to their regulating properties, they help diabetics better manage their blood sugar. (Source 2)
Studies indicate that because they are rich in magnesium, pumpkin seeds help regulate blood pressure. (Source 3)
But beware ! To enjoy these benefits on blood pressure, you must of course adopt a healthy and balanced diet .
That goes without saying...
These first results are promising.
But more research is needed to understand the exact role of magnesium on blood pressure.
To discover: 5 Super Foods That Lower Hypertension.
Magnesium is known to play an essential role in regulating the sleep-wake cycle . (Source 4)
Therefore, eating pumpkin seeds, which are very rich in magnesium, helps improve sleep.
Having trouble sleeping and dreaming of a restful sleep?
So, click here to discover all the tips against insomnia.
To discover: Sleep:26 Foods That Prevent You From Sleeping Well (WITHOUT You Knowing).
Pumpkin seeds are a good source of unsaturated fatty acids, including alpha-(ALA) acid .
And it is precisely because of their high ALA content that they are of interest to researchers.
They found that eating pumpkin seeds is highly beneficial to heart health (Source 5)
As part of a balanced diet, this significantly reduces the risk of cardiovascular disease. (Source 6)
And that's not all...
The researchers also did a study on pumpkin seed oil, extracted from pumpkin seeds.
They have proven that in postmenopausal women, pumpkin seed oil reduces cholesterol levels. (Source 7)
Click here to learn more about foods that are good for heart health.
Have you heard of these "super foods" that can supposedly prevent the onset of cancer?
Yet there is no scientific evidence that a single so-called superfood can prevent cancer on its own…
Moreover, some of the risk factors for cancer have nothing to do with diet.
What studies have shown is that a healthy and balanced diet reduces the risk of cancer. (Source 8)
And as mentioned earlier, pumpkin seeds are particularly high in antioxidants. (Source 9)
This means that eating pumpkin seeds helps eliminate the damaging effect of free radicals on cells.
This is particularly the case in postmenopausal women.
Indeed, a study has proven that they significantly reduce the risk of breast cancer in postmenopausal women. (Source 10)
A second study showed that pumpkin seeds also protect premenopausal women. (Source 11)
According to a study, consuming pumpkin seed oil helps prevent and relieve urinary disorders.
On the other hand, more research is needed to confirm these initial results. (Source 12)
Pumpkin seeds help with most urinary problems.
Including urinary tract infections and incontinence.
If they are effective, it is because they make the circulation of urine more fluid.
In simple terms, this means that eating seeds makes it easier to urinate.
It is for this reason that they are highly recommended for the prevention of prostate diseases.
To discover: GoGirl:Finally a urinal that makes it easy for girls to pee while standing up.
Good to know:it is possible to be allergic to pumpkin seeds.
But be aware that it is extremely rare .
Indeed, pumpkin seeds are not a highly allergenic food, unlike sesame seeds.
Already have a seed or nut allergy?
So, as you must already know…
Consult your doctor before introducing pumpkin seeds into your diet.
Now that you know that pumpkin seeds are full of good vitamins, minerals and fiber…
Know that they are very fast and easy to grill.
Once prepared, they can be enjoyed as an aperitif, on your salads or in your cake recipes.
You will tell me that you can find pumpkin seeds for really cheap at the supermarket.
You are right…
But there, it's even cheaper because it's 100% free!
You just collect the seeds that you were going to throw in the trash.
Generally, it is recommended to use small or medium-sized seeds.
This is because large seeds tend to be too tough to eat.
An important thing to note:the color of the seeds .
The seeds that are extracted directly from pumpkin and gourd are white .
Thus, they do not look like the dark green seeds that are commercially available.
But, don't worry, if your seeds are white, it's completely normal!
Indeed, the green seeds you buy at the supermarket are actually the kernel inside the pumpkin seeds.
Pumpkin seeds are so difficult to shell that we do not recommend!
1. After peeling your squash, collect the seeds.
2. To remove the filaments and remains of flesh, wash them in a colander with cold water.
Note: if you can't remove all the flesh, don't worry. She leaves easily in the next stage.
3. Boil salted water in a large pot.
4. Put the cleaned seeds in the pan and boil them for 5-10 min, depending on their size.
5. Wipe them on a dish towel or paper towel.
6. Once dry, mix the seeds with a little oil and the spices of your choice.
7. Arrange them evenly on a large baking sheet.
8. Roast the seeds at 180°C for about 8 to 10 min.
Before putting them in the oven, you can season your pumpkin seeds with your favorite spices.
For example, try sprinkling them with paprika, cayenne pepper or ground cumin.
Or why not sweeten them with a little brown sugar and honey?
Otherwise, go simple, and season your seeds with a little salt and pepper.
You'll see, it's an excellent healthy snack to snack on in front of a series!
Have you successfully toasted your seeds? Well done!
To store them, simply put them in a glass jar with a lid for several weeks.
If you keep them longer, they remain edible, but risk losing their delicious crunch .
Roasted pumpkin seeds are perfect to accompany salads, soups or vegetable dishes.
They can easily be incorporated into your quiche recipes or into a cake.
You can also add them to your nut and dried fruit mixes.
It makes a delicious high-protein snack to take with you on a hike.
