Health Benefits Of Pumpkin Seeds
The pumpkin seeds are one of the most extremely nutritious and nutraceutical foods. It helps to prevent various diseases and also boosts one’s health. How? Let’s find out the “8 Evidence-Based Benefits of Pumpkin Seeds”. 9 Fascinating Health Benefits of Flax Seeds
Brief About Pumpkin Seeds
- The pumpkin seeds are pretty large in size and have been used for several decades. Pumpkin seeds’s scientific name is Cucurbita maxima and they are derived from pumpkin which is extensively grown and traditionally used in many countries like India, USA, Mexico, Spain, Hungary, etc.
- Pumpkin seeds are immensely nutritious, multi-functional and nutraceutical. They are a rich source of various phytochemicals, vitamins and minerals.
- Pumpkin seeds are a potent source of protein, sterols, PUFAs (Polyunsaturated Fatty Acids), MUFAs (Monounsaturated Fatty Acids), vitamin A, vitamin B1, vitamin B2, vitamin B3, iron, magnesium, manganese.
- The pumpkin seeds have high amounts of free fatty acids which contain the 4 dominant fatty acids i.e, oleic acid, linoleic acid, palmitic acid and stearic acid.
8 Evidence-Based Benefits Of Pumpkin Seeds
1. Benefits Of Pumpkin Seeds For Hair
Oral consumption of pumpkin seeds or topical application of pumpkin seed oil improves hair growth, strength and also helps to deal with Male Pattern Hair Loss (MPHL) or Androgenic Alopecia (AGA) due to its high amounts of antioxidants, antimicrobial, anti-inflammatory properties, saturated and unsaturated fatty-acids.
A research published in the Avicenna Journal of Phytomedicine evaluated the hair-promoting activity of pumpkin seeds in an animal model and it reported a positive indication. The oil was used on 25-30 gm male mice for 6-days-a-week for 3 weeks.
Moreover, a recent study reported that oral administration of 400 mg of pumpkin seeds for 24 weeks to men suffering with androgenic baldness, improved their condition. Benefits of Neem to the Human Body and the Nature
2. Benefits Of Pumpkin Seeds For Skin
Pumpkin seeds are immensely helpful to improve skin’s health and quality because they have massive amounts of antioxidants. Moreover, ethnopharmacological studies indicated that pumpkin seeds were used to tackle the erysipelas skin contamination, acne dermatitis, ecchyomosis, burn and wounds. 10 Amazing Benefits of Aloe Vera
3. Benefits Of Pumpkin Seeds For Brain
The benefits of pumpkin seeds are not only limited to one’s skin and hair but it also has neuroprotective properties and helps to deal with brain disorders like depression.
In multiple studies, the anti-depressant activity of pumpkin seeds has been observed. The pumpkin seeds contain high amounts of tryptophan (576 mg/100 gm) which lead to a form of serotonin and it is linked with depression relief and social anxiety disorder treatment.
Moreover, studies have indicated that pumpkin seeds prevent oxidative damage to brain cells due to high antioxidant composition. 7 Health Benefits Of Almonds, Backed By Science
4. Cancer Prevention
Pumpkin seeds have been proven in various research to prevent different types of cancer including breast cancer, prostate cancer, lung cancer, rectal cancer and many other types of cancer as well due to its anti-carcinogenic properties.
In 2009, a randomized and double-blind study was conducted in which 47 prostate cancer patients with the age of 53.3 years were divided into 2 groups.
After 3 months, it was reported that the group consuming pumpkin seed oil combined with palmetto oil experienced a significant reduction in the serum prostate-specific antigen.
Another research which was published in the Plants journal, indicated 20 days of 20-40 mg/kg of pumpkin seed oil’s oral intake was effectively useful in the hyperplastic prostate gland by inhibiting testosterone-induced-hyperplasia of the prostate. 10 Scientifically-Proven Health Benefits of Amla
5. Anti-Diabetic Effect
Pumpkin seeds possess hypoglycemic properties, which means it helps to reduce blood sugar levels. The anti-diabetic effect of pumpkin seeds has been proven in multiple studies. Research has stated that pumpkin seeds have the ability to improve insulin production and reduce the glucose level in the blood.
A study done on the albino rats with 190-210 gm bodyweight were divided into 11 groups. It was found that at every 7 days interval, the group which was fed with pumpkin seeds showed a reduction in blood glucose level, hence proving the anti-hyperglycemic property of pumpkin seeds. 11 Evidence-Based Benefits of Giloy
6. Cardioprotective Potential
Pumpkin seeds ensure good heart health due to its cardioprotective properties. Pumpkin seeds prevent cardiovascular diseases due to high content of PUFAs (Polyunsaturated Fatty Acids) and MUFAs (Monounsaturated Fatty Acids) as unsaturated fats decrease the risk of several cardiovascular diseases.
Also a recent study showed that consumption of pumpkin seeds increased the levels of HDL (High Density Lipoprotein) and lowered the levels of LDL (Low Density Lipoprotein). Top 5 Scientifically Proven Benefits of Coconut Water
7. Liver Protection
Pumpkin seeds also have hepatoprotective properties. A study reported that supplementation of pumpkin seeds with water for 4 weeks at 4 mg/kg can attenuate the negative effects of aspartame and protect the liver. Though, more research is required in this regard.
Moreover, the free polyphenols of pumpkin seeds are known to have the higher hepatoprotective ability as compared to bound polyphenols. 10 Scientifically-Proven Health Benefits Of Sugarcane Juice
8. Improves Sleep
As mentioned earlier, pumpkin seeds are enormously rich in tryptophan. Tryptophan has been proven and strongly associated in increasing sleep efficiency and time. So, due to the presence of tryptophan in pumpkin seeds, it improves sleep latency and sleep quality. Top 5 Incredible Benefits of Ashwagandha
How Much Pumpkin Seeds To Eat Daily?
The American Heart Association recommends a quarter cup or 1 ounce of pumpkin seeds which is equivalent to 30 gm. Consuming this much amount of pumpkin seeds daily will make your diet and life healthy.
Pumpkin seeds are extremely nutritious and they are a potent source of many nutrients and phytochemicals. Incorporating them in your daily diet will boost your health massively and they can easily complete your daily required nutrient intake. Top 5 Health Benefits of Chia Seeds