Did you know that pumpkin seeds, also known as “pepitas,” are getting a lot of attention for how good they are for you? These little seeds are loaded with all sorts of good stuff like proteins, healthy fats, fiber, and a bunch of vitamins and minerals. Plus, recent studies have been highlighting just how beneficial they can be for your health, making them one of the top picks for seeds to add to your diet!
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Nutritional Profile
Pumpkin seeds pack a punch when it comes to nutrition! In just a 1-ounce (28 grams) serving of shell-free pumpkin seeds, you’ll find around 160 calories, mainly coming from the healthy fats and protein they contain. But wait, there’s more! This same serving size also delivers a variety of essential nutrients.
- Carbohydrates: 3g
- Protein: 8.6g
- Fat: 14g
- Fiber: 1.7g
- 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 these nutrients, pumpkin seeds also contain small amounts of potassium, riboflavin, and folate.
Health Benefits of Pumpkin Seeds
High in Antioxidants
Pumpkin seeds are like a treasure trove of antioxidants! Packed with flavonoids and phenolic acids, they also contain modest amounts of vitamin E and carotenoids. These antioxidants play a crucial role in fighting inflammation and shielding your cells from damaging free radicals, keeping you healthy and vibrant.
Linked to a Reduced Risk of Certain Cancers
Excitingly, some research hints at pumpkin seeds having potential cancer-fighting properties! A 2012 observational study even linked pumpkin seed consumption to a lowered risk of breast cancer among postmenopausal women. Additionally, a test-tube study revealed that pumpkin seed extract might have the ability to inhibit the growth and spread of prostate cancer cells. While more research is needed, these findings suggest that incorporating pumpkin seeds into your diet could offer some protective benefits against cancer.
Supports Bladder and Prostate Health
Research has pointed towards the potential benefits of pumpkin seed products, such as extracts and oils, for promoting bladder and prostate health. Some studies indicate that pumpkin seed extract may help manage symptoms of an overactive bladder and reduce instances of frequent urination. This suggests that incorporating pumpkin seed products into your routine could be a natural way to support urinary tract health.
Final Note
While there isn’t tons of research specifically on the health perks of munching on pumpkin seeds, the studies we do have suggest they’re pretty darn good for you! They’re packed with essential nutrients and might just play a part in warding off cancer and keeping your bladder in tip-top shape. So, it seems like pumpkin seeds might just earn themselves a spot on the list of super healthy snacks! But hey, there’s always more to discover!
