Pumpkin seeds benefits

Just like their orange cousins, the carrot and the sweet potato, pumpkins are rich in beta carotene. Your body changes this antioxidant to vitamin A. You need vitamin A to see, ward off germs, and for your reproductive system to work the way it should. It also helps your heart, lungs, kidneys, and other organs stay healthy. Pumpkins are high in fiber and low in calories. That means they make you feel full without adding to your overall food intake for the day. If you’re looking for a healthy way to fill up, nutrient-rich pumpkin is a good go-to choice. The fiber uptick in your diet promotes digestive health, too, so what goes in comes out on a regular basis. With all the goodness pumpkins offer, surely an extra-large pumpkin spice latte with a pumpkin muffin can’t hurt. But experts say hold your horses. The best way to get pumpkin’s health benefits is to avoid the sugar and processing of baked goods or pumpkin flavor. Opt for more wholesome choices, like roasted pumpkin, pumpkin puree, pumpkin hummus, or pumpkin soup. IMAGES PROVIDED BY: Thinkstock Photos SOURCES: Mayo Clinic: "Vitamin A." University of Illinois Extension: “Pumpkin Nutrition.” National Institutes of Health: “Vitamin A,” “Potassium.” Northwestern Medicine: “Pick Pumpkin for Better Health.” Community Eye Health: “What is vitamin A and why do we need it?” Cleveland Clinic: “Hypertension and Nutrition.” Journal of Leukocyte Biology: “Technical advance: ascorbic acid induces development of double-positive T cel...

Fall means cooler temperatures, changing leaves, cozy sweaters, and an abundance of harvest-inspired foods and recipes. Go ahead and try to find something in your local supermarket that hasn’t gotten a pumpkin spice-flavored makeover yet…we’ll wait! Although most of the attention gets focused on everyone’s favorite seasonal spice blend, the true star of fall should be the humble pumpkin seed: Loaded with good-for-you nutrients like fiber, magnesium, manganese, vitamin K, vitamin E, vitamin C, potassium, phosphorus, and plant-based omega-3 fatty acids, pumpkin seeds are a perfect addition to dozens of cool-weather recipes and a powerhouse snack in their own right. Read on for eight health benefits of pumpkin seeds. 8 pumpkin seed benefits “Pumpkin seeds provide an excellent source of plant-based fat, protein, and fiber,” says New Jersey-based dietitian Erin Palinski-Wade , author of 2 Day Diabetes Diet . Here’s why you should be eating more pumpkin seeds every month of the year (but especially in the fall, when they’re widely available!). 1. Clearer skin Pumpkin seeds are high in antioxidants and may improve the quality of acne-prone skin, according to Inna Melamed , Pharm.D., functional medicine practitioner and author of Digestive Reset . Pumpkin seed oil, she adds, can act as an anti-inflammatory and therefore may relieve symptoms of some inflammatory skin problems. 2. Better sleep Pumpkin seeds are a rich source of magnesium, says Palinski-Wade, and since diets deficien...

Pepitas come from special varieties of pumpkins – ones that naturally produce pumpkin seeds without a hard, fibrous shell and are often called “hull-less” seeds. Seed pumpkins are packed full of seeds and have less flesh and a thinner rind than a jack-o-lantern pumpkin, which has fewer seeds and a thicker rind with more flesh. A Boost of Antioxidants: Like other seeds, pumpkin seeds contain powerful plant phenols. When eaten, these potent antioxidants may help slow the growth of certain cancers. A serving of pepitas has 4 percent of the DV for vitamin E which helps with inflammation. It also has almost 20 percent DV for zinc which may keep the immune system working efficiently. Serena Ball, MS, RD is a registered dietitian nutritionist, food writer, and mom of five children. She blogs at and is the author of the best-selling The 30-Minute Mediterranean Diet Cookbook , Easy Everyday Mediterranean Diet Cookbook and the forthcoming The Sustainable Mediterranean Diet Cookbook . Follow her on Twitter and Instagram.

Until now, your only interaction with pumpkin seeds might be scooping them as you carve a Halloween pumpkin or prepare an epic holiday pie. But you might want to reconsider before you toss those insides into the trash (or compost). "Pumpkin seeds are one of the foods I categorize almost medicinally because of all their benefits," says Carolyn Brown, M.S., R.D., co-founder of As it turns out, pumpkin seeds aren't the only seed that packs a superstar nutritional punch. " 01 of 06 Improve Stress, Sleep, and Mood Pumpkin seeds are an excellent source of magnesium, which Brown calls our "chill-out mineral" because of the important role it plays in regulating our stress response system. "Magnesium helps promote relaxation and deep restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that calms the body and mind," explains Charlotte Martin M.S., RDN, author of Pumpkin seeds also contain tryptophan, an amino acid that helps with sleep. While more research is needed, high-tryptophan foods (like pumpkin seeds) are believed to help remedy depression, according to Amy Shapiro, M.S., R.D., CDN, and founder of 02 of 06 Contain Micronutrients and Antioxidants Magnesium isn't the only nutrient that pumpkin seeds supply. "Pumpkin seeds are a good source of potassium, manganese, iron, zinc, and copper, and one serving can supply 14 to 42 percent of the daily target for these micronutrients," says Shapiro. These key vitamins and nutrients help with everything from prom...

Seeds, including flaxseeds and hemp seeds, can provide key nutrients and health benefits. They can contain compounds that may reduce your risk of certain health conditions. Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat. Share on Pinterest However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily. Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground. A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients: • Calories: 152 • Fiber: 7.8 grams • Protein: 5.2 grams • Monounsaturated fat: 2.1 grams • Omega-3 fats: 6.5 grams • Omega-6 fats: 1.7 grams • Manganese: 35% of the RDI • Thiamine (vitamin B1): 31% of the RDI • Magnesium: 28% of the RDI Flaxseeds also contain a number of different polyphenols, especially Lignans, as well as the fiber and One Flaxseeds may also help reduce blood pressure. An A couple of This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar...

Some of the smallest foods hold the most powerful properties for your health. A seed so tiny yet so powerful are this The seeds are extracted from pumpkins which are native to America, typically North, and have been a dietary and medicinal seed for hundreds of years. This has led to a popularity and need for pumpkin seeds worldwide for millions to reap their many health benefits. Today, China produces more pumpkin seeds than any other country. Let’s find out what exactly pumpkin seeds are, where they come from and their 15 top health benefits anyone can attain from consuming them daily: What are Pumpkin Seeds? Pumpkin seeds are the edible seeds which come from a pumpkin, or similar squash variations. Pumpkins belong to the Cucurbitaceae family which is made up of watermelons, cantaloupe and cucumbers too. The seeds are typically flat oval shaped green seeds which can be consumed without the white outer shell. They are packed full of healthy fats, protein, zinc, iron, magnesium and many more nutrients which make them very beneficial to your health in a variety of ways. These tiny seeds along with their mother, the pumpkin, are native to America and are known there as “pepita”. They are a big part of Mexican cuisine as they are used in many dishes. Pumpkin seeds were a good once consumed by Native American tribes for their amazing dietary and medicinal properties. Since, the growth of exportation and food exploration has boosted their consumption worldwide, to be consumed in...

Pumpkin is a favorite autumn ingredient, but you may wonder whether it’s healthy. Indeed, pumpkin is very nutritious and low in calories. Plus, it’s more versatile than you may think. It can be cooked into savory and sweet dishes alike. This article reviews the nutritional properties of pumpkin and its various uses and benefits. Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a Pumpkins are usually round and orange, although the size, shape, and color can vary depending on the variety. They have a thick outer rind that’s smooth and ribbed, as well as a stem that connects the pumpkin to its leafy plant. Inside they’re hollow, except for ivory-colored These squash are native to North America and play a big role in two holidays. They are carved into jack-o’-lanterns for Halloween and cooked into pies for Thanksgiving dessert in the United States and Canada. However, they’re also grown around the world on every continent except Antarctica. Their seeds, leaves, and flesh are all edible. Share on Pinterest Jovana Rikalo/Stocksy There are many varieties of pumpkins, including: • Jack-o’-lantern: a large variety that’s used for carving • Pie pumpkins: a smaller, sweeter variety • Miniature: used for decoration but also edible • White: used for decoration but can be cooked • Giant: mostly grown for contests; technically edible but less flavorful than smaller pumpkins Most of the pumpkin that’s sold in the United States is...

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. In fact, says dietitian She explains some of the health benefits of pumpkin and how you can move it off the list of fall-only fare to incorporate it into your everyday diet. Is pumpkin good for you? Move over, Charlie Brown, it’s time to give new meaning to the term “The Great Pumpkin”! This stunning squash is considered a The health benefits of pumpkin Though pumpkin is often found in sugary treats and desserts, it’s actually not super sweet on its own, which makes it a perfect savory ingredient. Before you get your gourd on, here are some of the known health benefits of consuming pumpkin. 1. Great for your eyes “Pumpkin is rich in vitamin A, which is really great for your vision and strengthening your immune system,” Zumpano says. Just a single serving (about one cup) of pumpkin can provide over 200% of your daily recommended intake of vitamin A. It also contains lutein and zeaxanthin, compounds that protect your eyes from age-related 2. Healthy for your heart “Pumpkin is high in potassium, which is a key ingredient for heart health,” Zumpano says. A cup of pumpkin contains 16% of your daily recommended amount of 3.Boosts your immune system A serving of pumpkin provides 19% of the recommended daily allowance of vitamin C, an immune booster that helps reduce cell damage from free radicals (unstable molecu...

Pumpkin seeds are highly nutritious and may be associated with health benefits, including improved fertility, better heart health, and enhanced blood sugar control. Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc. Because of this, pumpkin seeds have been associated with several health benefits, including improved heart health, prostate health, and protection against certain cancers. What’s more, these seeds can be easily incorporated into your diet. Here are the top 11 health benefits of pumpkin seeds that are supported by science. Pumpkin seeds are also known as “pepitas,” a Mexican Spanish term. Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell. These shell-free seeds are green, flat, and oval. 1 ounce (oz), or 28 grams (g), of shell-free pumpkin seeds has roughly 160 calories, which are mainly from fat and In addition, a 1-oz (28-g) serving contains the following nutrients ( • Carbs: 3 g • Protein: 8.6 g • Fat: 14 g • Fiber: 1.7 g • Manganese: 56% of the Daily Value (DV) • Copper: 42% of the DV • Magnesium: 40% of the DV • Phosphorus: 28% of the DV • Zinc: 20% of the DV • Iron: 14% of the DV In addition to the nutrients listed above, pumpkin seeds also contain some antioxidants and small amounts of potassium, riboflavin, and summary Pumpkin seeds are rich in antiox...