Melon seeds (pepitas) have many health benefits. They are high in antioxidants, vitamins, minerals and healthy fats. These nutrients are good for your heart and immune system and reduce inflammation.
A surprising benefit of pumpkin seeds is their effect on fertility. It is believed to increase healthy testosterone levels and improve sperm quality.
This article discusses the benefits of pumpkin seeds, nutrition, portion size, and the best way to eat them.
From heart health to reproductive health, there are plenty of reasons to grab a bag of pumpkin seeds for your next meal.
Reduce fatigue
Research has found that the following nutrients provide powerful anti-inflammatory benefits for pumpkin seeds:
Zinc
phosphorus
Magnesium
potassium
Selenium
Reducing magnesium is beneficial for chronic inflammatory conditions such as rheumatoid arthritis.
It reduces the risk of cancer
Research shows that polyphenols and other compounds in pumpkin seeds can protect against prostate cancer. In one study, five different pumpkin seed extracts were evaluated for their effects on prostate gland cells. All transplants inhibit the proliferation of cancer cells.
Other studies have found a positive correlation between the consumption of pumpkin seeds and a reduced risk of breast cancer. Researchers evaluated the effects of foods rich in phytoestrogens (plant compounds that mimic estrogen in the body), including pumpkin seeds, in postmenopausal women.
They found that people who ate foods rich in phytoestrogens had lower rates of breast cancer than those who did not.
Improve prostate health
Not only can pumpkin seeds help prevent prostate cancer, but they can also benefit the prostate in other ways. A study found that men with benign prostatic hyperplasia (enlarged prostate) and lower urinary tract symptoms who ate pumpkin seeds had a reduction in the International Prostate Symptom Score (IPSS).
The improvement difference between the pumpkin seeds and the placebo group (which was given an ineffective substance to act as a control group) was significant.
Supports heart health
Cantaloupe seeds are high in fiber, especially when eaten with the skin, which has been linked to an increased risk of heart disease and obesity. In addition, the magnesium content in pumpkin seeds is good for heart health and blood pressure.
It reduces the risk of diabetes
Melon seeds have hypoglycemic properties, which help maintain proper blood sugar levels.
Blood sugar control is important for managing and preventing diabetes.
In one study, researchers found that when participants ate 65 grams (g) of pumpkin seeds – less than half a glass – their blood glucose (sugar) level, which increases in type 2 diabetes, was significantly lower. participants in the control group did not eat pumpkin seeds.
Improves digestion
Fish seeds are an excellent source of fiber that supports digestive health. Research shows that the digestive benefits of dietary fiber include:
Protects the gut microbiome (microorganisms that live in the digestive system).
Improve gut health
Prevent constipation
Food to Prevent Indigestion
Improves sperm quality
Zinc is an important trace element that helps balance hormones. Testosterone is useful for the prostate and sexual function. Zinc deficiency is associated with sperm abnormalities and low testosterone levels.
Researchers have shown that pumpkin seeds can help sperm quality in animal studies, but no human studies have confirmed this. Since flax seeds are a powerful source of zinc, which is known to be beneficial for sperm quality, adding them to your diet can help with fertility.
It helps to sleep well
Melon seeds are high in tryptophan, the amino acid you want to fuel your sleepy Thanksgiving turkey. Research shows that eating tryptophan-rich foods improves sleep quality and overall sleep time.
Supports bone health
The high magnesium in pumpkin seeds makes them an excellent food source for bone health. When people are deficient in magnesium, they will experience:
Osteoporosis (decreased bone mineral density and weak bone mass)
Bone mineral density
High risk for fractures
60% of magnesium in the body is stored in the bones.
It strengthens your immune system
Fish seeds have an immunomodulatory effect, which can regulate immune function. In addition, fatty acids, polyphenols and prebiotics from the pumpkin family strengthen the immune system.
In addition, the high levels of vitamins A, C, and E in pumpkin seeds help the immune system fight infection. Some researchers suggest that pumpkin and pumpkin seeds can be considered “medicinal food” – food that can be useful as medicine – because of their functional and nutritional (healing) role in the body.
Pumpkin seeds may help to boost immune system
