Pumpkin seeds offer many health benefits, which is why we advise you to add them to your diet.
- Pumpkin seeds contain many nutrients beneficial to health.
- Their consumption could in particular contribute to the improvement of heart and bone health, blood pressure, sleep, etc.
- The ideal is to “make them at home”, by removing them from the vegetable, because they thus contain less sodium and more nutrients.
Although small in size, pumpkin seeds have many benefits for the body. In fact, they are rich in mineralsin fiberszinc, antioxidantsin proteinsin omega 6 fatty acidsin potassium and in magnesium. An important list, which it is rare to see within a single food.
The health benefits of pumpkin seeds
In one article, the American Heart Association details all the benefits of these little seeds:
- Improved bone and heart health (magnesium)
- Reduced blood pressure (magnesium and pumpkin seed oil)
- Reduction of migraines (magnesium)
- Improved sleep
- Reduction of risks of certain cancers
- Anti-inflammatory action (zinc)
- Reduced cholesterol (pumpkin seed oil)
- Maintaining blood sugar control
The only negative point of pumpkin seeds is their energy value: there are approximately 450 calories per 100 grams of pumpkin seeds. Like many foods, they must therefore be consumed in moderation. But how ?
Generally, pumpkin seeds complement a dish. For example, you can put a small quantity on a mixed salad or soup for a lunch or evening meal. But if you prefer to integrate them into your routine first thing in the morning, put a small amount in your muesli or porridge.
Health: prefer “homemade” pumpkin seeds
You can find pumpkin seeds in stores, already prepared. But the American Heart Association recommends extracting them directly from vegetables if possible. They therefore contain less sodium and more minerals.
Once the seeds are removed, let them soak in water for a few hours to remove the filaments more easily. Then you can add spices to them and bake them for 15-20 minutes in the oven.
This way you will have more minerals but also more fiber. According to the American Heart Association, whole and roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain only 1.8 grams.