Though raw pumpkin seeds look a bit small, they have hundreds of beneficial nutrients.
It doesn’t matter you ate a small number of raw pumpkin seeds. Still, fat in pumpkin seeds will provide you with a considerable amount of essential fats, zinc, and magnesium.
It’s pretty clear raw pumpkin seeds are good for many health, including improving cardiac health, prostate health, and protection against some cancer conditions.
We will introduce the health benefits of eating pumpkin seeds and the best way to eat pumpkin seeds for health benefits.
Best 10 raw pumpkin seeds benefits
Here I have mentioned the top 10 raw pumpkin seeds benefits for men’s health and women’s health.
1. Having a high level of antioxidants
There are many raw pumpkin seeds benefits. We can see antioxidants like carotenoids and vitamin E in raw pumpkin seeds.
So what are the benefits of antioxidants? Mainly those can decrease inflammation and make sure the safety of our cells from dangerous free radicals.
In this manner, consuming foods rich in antioxidants can be important to protect against many diseases.
In addition to that, high amounts of antioxidants in raw pumpkin seeds mainly cause positive impacts on health. Therefore raw pumpkin seeds are good for any person.
2. Having a lot of nutrients
Many raw pumpkin seeds which we bought at the supermarket don’t have a shell. These shell-free raw pumpkin seeds are green, flat, and oval.
There are roughly 151 calories, including fat and protein, in one ounce (28 grams) of shell-free pumpkin seed.
Raw pumpkin seeds benefits are more related to the nutrients that they have.
· Fiber: 1.7 grams
· Protein: 7 grams
· Carbs: 5 grams
· Fat: 13 grams (6 of which are omega-6s)
· Vitamin K: 18% of the RDI
· Phosphorus: 33% of the RDI
· Manganese: 42% of the RDI
· Magnesium: 37% of the RDI
· Iron: 23% of the RDI
· Zinc: 14% of the RDI
· Copper: 19% of the RDI
Apart from the contents mentioned above, there are many antioxidants and a considerable amount of potassium, polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folate.
3. Develop bladder and prostate health
There is a medical disease called benign prostatic hyperplasia, which shows symptoms like prostate gland enlarging and causes difficulties of urination. Raw pumpkin seeds can help to relieve the symptoms of this condition.
According to one-year research with more than 1400 men who suffer from BPH, raw pumpkin seed consumption has decreased symptoms and developed the quality of life.
Other researches have shown that raw pumpkin seeds can help to treat conditions of an overactive bladder.
4. Important to reduce the risk of cancers
This is one of the most noteworthy raw pumpkin seeds benefits. Meals with high amounts of pumpkin seeds have been associated with less risk of breast, lungs, stomach, prostate, and colon cancers.
According to wide research findings, eating them was engaged with a decreased risk of breast cancer, especially in postmenopausal women.
The scientific observations show that a supplement with pumpkin seeds could slow down the growth of prostate cancer cells.
5. Improve the heart health
The health benefits of pumpkin seeds include can improve the heart health. Antioxidants in raw pumpkins may help maintain your heart health. Apart from that, pumpkin seed oil can reduce high blood pressure and hypercholesterolemia as well. Those are the main risk factors for heart diseases.
On the other hand, raw pumpkin seeds can increase nitric oxide production in our bodies. That is important for its positive impacts on heart health. Nitric oxide supports expanding blood vessels, developing blood flow, and decreasing plaque growth in the arteries.
6. Very high in magnesium
Very high in magnesium is one of raw pumpkin seeds benefits. Magnesium is a mineral that is lacking in the meals of a lot of Western populations most of the time.
When it comes to our body health, magnesium is helpful for more than 600 chemical reactions in the body. As an example, adequate levels of magnesium are beneficial for:
- Maintaining the blood pressure
- Decreasing the heart disease risk
- Forming healthy bones
- Keeping blood sugar levels
7. May support to improve the sleep
Pumpkin seeds are good for sleep. Raw pumpkin seeds are a natural source of tryptophan. It’s an amino acid that can help to promote sleep.
Consuming near to 1 gram of tryptophan daily is thought to develop sleep. Anyway, you have to eat nearly 7 ounces (200 grams) of pumpkin seeds to reach the expected level of tryptophan.
The zinc in these seeds can also support to conversion of tryptophan to serotonin. After that reaction, it would be changed into melatonin, the hormone that maintains the sleeping cycle.
As I mentioned earlier, the extra amount of magnesium in raw pumpkin seeds is beneficial for better sleep. According to some studies, taking a magnesium supplement improves sleep quality and total sleep time in people with fewer magnesium levels.
8. Important to reduce the blood sugar levels
This fact is worth especially for the people who are suffering from diabetes mellitus. If you are fighting to reduce your blood sugar levels, raw pumpkins would be effective.
Previous research findings show that supplementing with pumpkin juice or seed powder decreases the blood sugar levels in people with type 2 diabetes.
The high level of magnesium content in pumpkin seeds may cause a positive impact on diabetes. These are the health benefits of raw pumpkin seeds.
Some observational findings show that over 127,000 people who take diets rich in magnesium were associated with a 33% lesser risk of type 2 diabetes in men and a 34% reduced risk in women.
9. May develop the quality of sperms production.
One of the most critical raw pumpkin seeds benefits for men is developing the quality of sperms production. Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men. This is also relevant to the raw pumpkin seeds benefits for men’s health.
Since raw pumpkin seeds are a rich source of zinc, they may improve sperm quality.
Not only are pumpkin seeds also with a high level of antioxidants and other nutrients that can contribute to healthy testosterone levels and develop overall health.
All these reasons may be important for the fertility level and functions in the reproductive especially in men.
10. High in fiber
Most raw pumpkin seeds benefits come from the fiber they are rich in. Since these raw pumpkin seeds are a valuable source of dietary fibers, shelled seeds give 1.1 grams of fiber in a single 1-oz (28-gram) serving. A diet high in fiber can promote good digestive health.
In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity.
There are more than 10 raw pumpkin seeds benefits. Fat in pumpkin seeds is vital for the growth of a person’s systemic organs. As I have mentioned the health benefits of raw pumpkin seeds earlier, pumpkin seeds good for weight loss and are worth for better health of women.