2024-02-12 09:21:10
Do you usually eat pumpkin seeds? Possessing multiple benefits for the body, these are increasingly widespread in our diet because of their health benefits but also their particularly tasty taste. Here are the 6 surprising benefits of pumpkin seeds.
Coming from vegetable plants, squash belong to the Cucurbitaceae family and come in several varieties. Pumpkin seeds can therefore be extracted from a pumpkin or squash, as well as from a butternut squash, a zucchini or a pumpkin. As long as the species of this fall vegetable is edible, you can enjoy the seeds as you wish and in multiple ways, while enjoying their health benefits.
Plain or salted, pumpkin seeds are consumed more and more in Europe, although they had already been widely distributed on the American continent for several centuries because of their natural virtues for the body and their pleasant taste. Easy to add to your dishes or to snack on during a break, pumpkin seeds are a great habit to get into to stock up on essential nutrients. We take stock of their benefits, ways of consuming them and the contraindications that may be associated with them.
The nutritional values of pumpkin seeds
Rich in protein and dietary fiber, pumpkin seeds also have interesting antioxidant properties for the body. In addition, these contain many essential minerals such as magnesium, iron, zinc, calcium and phosphorus, as well as vitamins (A, B, C, and E).
For 100 grams of pumpkin seeds, here are their nutritional values:
ComponentsQuantity per 100 gramsCarbohydrates10 gFat45 gProtein39 gNutritional values of pumpkin seeds
The 6 benefits of pumpkin seeds
1. Prevent urinary disorders
First of all, pumpkin seeds have recognized diuretic effects which will promote and improve the functioning of the urinary system. By actively participating in stimulating the prostate or the bladder, the benefits of pumpkin seeds can therefore allow you to regain normal diuretic activity as well as inner well-being. Then, the precious little seeds would also have the power to fight against certain urinary disorders by preventing, for example, episodes of incontinence. Finally, they would protect men against prostate hypertrophy, a benign and rather widespread tumor which causes excessive increase in the volume of the gland located under the bladder.
2. Stimulate the digestive system
The dietary fiber content of pumpkin seeds gives them digestive and laxative properties which can be beneficial for the body. A true anti-constipation food, a pumpkin seed treatment lasting just a few days can, for example, free you from pain, bloating and feelings of discomfort linked to sluggish transit. However, it is essential to consume them raw to benefit from all of their benefits on the functioning of the digestive system.
3. Produce an appetite suppressant effect
The benefits of pumpkin seeds associated with their richness in fiber also concern the appetite suppressant effect that they naturally produce on the body. These will actually begin to swell inside your stomach, forming what is called mucilage, a sort of gel whose volume increases upon contact with a liquid. This will therefore cause a lasting feeling of satiety, ideal as part of a diet.
4. Take care of your heart and bone health
The richness of magnesium in pumpkin seeds allows them to make your bones stronger by improving the fixation of calcium on them. But that’s not all, because taking these little seeds regularly will also help you take care of your muscles and joints thanks to their anti-inflammatory properties. Pumpkin seeds can therefore soothe joint pain and are also recommended for athletes to avoid cramps as well as certain ailments after prolonged physical exertion. In addition, the vitamin E they contain in interesting quantities allows your body to fight against high blood pressure.
5. Fight against stress and fatigue
Thanks to the magnesium they contain in large quantities, pumpkin seeds are powerful allies in the face of stress, anxiety and fatigue. So, when you are going through a particularly distressing period, when you often feel tired, or simply if you have difficulty managing stress, pumpkin seeds and their benefits can help you regain mental well-being. To do this, simply add it to your diet on a regular basis. In addition, their richness in iron will also allow you to avoid anemia, which results from a prolonged lack of the essential mineral, and of which fatigue can be one of the symptoms.
6. Soothe the symptoms of menopause
To combat the pain and discomfort felt during pre-menopause or during menopause, regular consumption of pumpkin seeds is an excellent habit to get into to feel good in your body. Indeed, the benefits of pumpkin seeds can act directly on certain symptoms such as mood changes and low morale, but also hot flashes and chronic fatigue. And you can also use vegetable pumpkin seed oil, known for its action against joint pain and headaches.
How to eat pumpkin seeds?
For breakfast, lunch, dinner or for a savory break during the day, pumpkin seeds adapt perfectly to your desires and needs.
- In the morning, for example, you can add it to yogurt. Just like chia seeds, pumpkin seeds will form a mucilage which will then give more consistency to the dairy product. In the same way, you can mix the pumpkin seeds very well before mixing them with a drink of your choice such as a smoothie, hot milk or even fresh fruit juice or even tea.
- At lunchtime, it is possible to add pumpkin seeds directly to your dishes or to certain foods such as seeded bread for example. Depending on your preferences, you can use them raw or cooked and sprinkle them on your salads, savory pies or cakes.
- In the evening, you can surprise your guests at aperitif time by offering a mixture based on pumpkin seeds enhanced with your favorite spices. At dessert time, it can be interesting to experiment with new flavors by adding the well-mixed small seeds to your cake or cookie preparations of all kinds.
Easy to use when raw, pumpkin seeds are just as easy to cook if you prefer them toasted. To do this, you should use the properly shelled seeds and brown them for a few minutes in a pan with a drizzle of olive oil. When they start to brown slightly, it’s ready!
What are the dangers of pumpkin seeds?
When consumed without excess, pumpkin seeds have no particular contraindications and represent no danger to humans. However, if you significantly and frequently exceed the dose of 20 grams of seeds per day, this may be felt in the digestive system and cause certain pain or feelings of discomfort such as bloating, stomach aches or temporary diarrhea. If unusual symptoms appear following excessive consumption of pumpkin seeds, it is best to seek the advice of a doctor.
Finally, it is essential to eat only edible pumpkin seeds, because the varieties of vegetables come in countless forms, many of which can be toxic to humans. We therefore advise you to prefer pumpkin seeds from organic farming found in specialized stores.
FAQ
How much pumpkin seeds can you eat per day?
In general, it is advisable to consume at least 10 grams of pumpkin seeds per day, the equivalent of one tablespoon. Be careful, however, not to exceed the daily dose of 20 grams of seeds as this could cause digestive discomfort.
How to store pumpkin seeds?
Raw pumpkin seeds should preferably be stored in the refrigerator, in an airtight container. Cooked seeds are easier to keep, but we advise you to leave them in a dry place, away from heat and light.
Do pumpkin seeds make you gain weight?
Although they are rather high in calories, with around 450 calories for a quantity of 100 grams, pumpkin seeds do not make you gain weight when consumed reasonably, at a rate of 10 or 20 grams per day. They can even help you lose weight thanks to their high dietary fiber content and their natural appetite suppressant effect.
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