Almost all of us are familiar with pumpkins from our childhood about pumpkin seeds benefits for men. Either through the story of the old lady with the pumpkin or through Halloween parties. But you must be wondering how this big fruit has such tiny seeds and why do they exist. The reason is that pumpkin seeds contain amazing minerals, vitamins and other nutrients. That are extremely beneficial for the body. From improving skin and hair health to internal organs. If you are a fan of crunchy snacks, you should prefer pumpkin seeds over junk food for better health. We understand how these small, crunchy and nutty pumpkin seeds. Can help us find a healthy alternative for a mid-time snack.
Pumpkin seeds are small in size, though often thrown away. But they are a treasure trove of nutrition. People also call these seeds ‘pepitas’ which means ‘little seed of squash’ in Spanish. These seeds are widely used in Mexican cuisine. And many people eat them as a nutritious snack. Pumpkin seeds are typically flat and asymmetrically oval. The shell is white in color and the inside is light green. You will also find some pumpkin seeds without the shell. Pumpkin seeds are generally eaten after roasting them so that they taste nutty, crunchy and salty. In India, pumpkin is known as the national vegetable as it grows all over India. And does not require any special soil conditions. There are many ways to consume these healthy seeds daily. Some of them are listed below:
- Make your sauces interesting with pumpkin seeds.
- Sprinkle them on your salads
- Add them to desserts
- Eat them raw or roasted as a light snack
- Add them to smoothies
Related:- Black raisins benefits
Pumpkin seeds benefits for men and nutrients
In the market, you may only find shelled seeds that are ready to eat. But pumpkin seeds actually contain diverse nutrients. Which can improve heart and bone health. These seeds are rich in polyunsaturated fatty acids and other essential antioxidants like selenium and beta-carotene.
Let’s find out the nutritional parameters of 1 cup (about 28 grams) of pumpkin seeds.
- Carbohydrates: 5.2 g
- Protein: 8.4 g
- Fat: 11.2 g
- Fiber: 1.4 g
- Calcium: 10.4 mg
- Iron: 2.3 mg
- Magnesium: 140 mg
- Phosphorus: 322 mg
- Potassium: 55.3 mg
- Zinc: 1.8 mg
- Manganese: 1.2 mg
Pumpkin seeds benefits for men
Pumpkin seeds are generally safe for most people, except those with certain allergies. Similarly, if you are allergic to seeds. You may want to consult your doctor before starting to consume them. Reap the benefits of pumpkin seeds by including them in your daily diet.
Antioxidant powerhouse
Pumpkin seeds are a good source of carotenoids and vitamin E that can help reduce inflammation. Including antioxidants in the daily diet is a good way to stay away from various health problems.
The high level of antioxidants present in pumpkin seeds. They can keep your cells safe from harmful free radicals. It can also help improve our immune system and maintain healthy blood vessels.
Improves sleep quality
Pumpkin seeds are a boon for those who are suffering from lack of sleep or sleep-related problems. The inherent source of an amino acid called tryptophan may help promote good sleep and improve its quality.
Eating some pumpkin seeds before bedtime will give you adequate amounts of magnesium. Which may also be associated with better sleep. The amino acids present in pumpkin seeds may also help release feel-good hormones and melatonin. Which may also help improve your overall health.
Beneficial for heart protection
The health benefits of pumpkin seeds are helpful in warding off any heart-related problems. Being a rich source of unsaturated fats like alpha-linolenic acid. pumpkin seeds may help prevent cardiovascular diseases and promote good heart health. Additionally, important elements like zinc and magnesium may help keep the core healthy.
When research was conducted with women aged 45+. The benefits of pumpkin seeds for women were highlighted. Eating pumpkin seeds improves good cholesterol and helps control blood pressure levels. Also, the nitric acid component can have a positive effect on heart health.
Maintain blood sugar balance
People struggling with the problem of controlling their blood sugar levels. They can get great benefits from eating pumpkin seeds in the form of controlling blood sugar levels. When raw pumpkin seeds are consumed it can help balance sugar levels as it are rich source of magnesium.
Improve men’s health (pumpkin seeds benefits for men)
Many men suffer from low levels of zinc, which causes different health problems for men. Pumpkin seeds for men can help protect them from these problems with their high amount of zinc and anti-oxidants. Being a rich source of elements important for men’s health, pumpkin seeds are a must-have in men’s diet. Pumpkin seeds benefits for men.
Promote digestive health
If you follow the nutrition chart of pumpkin seeds, you will find that these seeds are a major source of dietary fiber. You will be happy to know that about 28 grams of shelled seeds contain 1.1 grams of fiber. This can promote good digestive health and related benefits. Like maintaining moderate weight, controlling blood sugar and suppressing cravings.
Reduce inflammation
Pumpkin seeds are rich in several antioxidants. These protect cells from disease-causing damage and reduce inflammation in the body. They are also a great source of dietary fiber. The anti-inflammatory properties of pumpkin seeds can help keep the liver, urinary bladder, intestines and joints healthy. Pumpkin seeds benefits for men.
Anti cancer properties
Many experiments have shown that consuming pumpkin seeds can eliminate cancer cells in the body. It prevents breast cancer in women and prostate cancer in men. Due to the presence of high amounts of antioxidants, it prevents cancer cells from growing. Pumpkin seeds benefits for men.
Boost immunity (pumpkin seeds benefits for men
Due to the presence of high amount of zinc, it strengthens our immunity system. By consuming it, the enzymes in the body become more active and increase the ability to fight any infection. It is also beneficial for our hair and skin. If it is consumed, wounds start healing quickly. Along with this, drinking pumpkin seed water in the morning can improve your digestion.
Remove body weakness
Pumpkin seeds are a powerhouse of nutrients rich in protein, fiber, and healthy fats that improve energy levels. These seeds contain magnesium, zinc, and iron which remove weakness and fatigue of the body. The iron present in these seeds removes anemia. Rich in antioxidant properties, these seeds protect cells from free radicals and improve health. Also healthy fats improve heart health.
Beneficial for skin and hair
The vitamin E, zinc and healthy fats found in these seeds make your skin glowing and hair strong. Regular consumption also reduces the problem of hair loss. Pumpkin seeds benefits for men.
Beneficial in depression
Pumpkin seeds contain tryptophan amino acid which helps in reducing anxiety. When there is less tryptophan in our body, then anxiety, depression and other mood related problems arise. Apart from this, vitamin B and omega-3 fatty acid are found in pumpkin seeds. Which help the nervous system to work more efficiently and calms the nervous system by reducing anxiety. If you feel stressed, then eat roasted pumpkin seeds to calm your nervous system.
How to eat pumpkin seeds
Here are some ways you can incorporate pumpkin seeds into your diet.
Add to smoothies- You can add pumpkin seeds to your favorite smoothies. This not only enhances the taste but also makes your smoothie more nutritious.
Add to salads- Adding pumpkin seeds to salads can add crunchiness and nutrients. They give the salad a new taste and texture.
Add to oats and grains You can add pumpkin seeds to your oats or other grains. This will make your breakfast rich in protein and other nutrients.
Use in baking- Pumpkin seeds can also be used in baking. You can make your baked goods even more nutritious by using them in baked goods like breads, muffins, and cookies.
Add to healthy trail mix- You can prepare a healthy trail mix by mixing pumpkin seeds with other nuts and dried fruits. This is a great snack that can be eaten while traveling or at any time.
Add it to soups or sauces- Adding pumpkin seeds to soups or sauces can increase their nutritional value. It also gives a new taste and crunch to the soup or sauce.
In these ways, you can easily include pumpkin seeds in your everyday diet. And take full advantage of its health benefits.
How grow pumpkin seeds
First of all take a container of your choice with drainage holes at the bottom. Fill the container with potting soil in growing medium. Sow 2 seeds at the center of a pot. Plant the emerged seeds at 3 x 3 foot intervals with 2 seeds per space.
Press the seeds slightly into the soil medium with your fingers and cover them completely with the surrounding soil. Immediately water the sown seeds with a watering can.
Growth Stages of Pumpkin Vine
Germination Stage Within the first 6-8 days the seeds will germinate and small and tiny sprouts will appear. The first 2 leaves will emerge in the second week of germination. These are the deciduous leaves called cotyledons. The first leaves will emerge above the cotyledons at the end of the second week.
From the second week onwards, the seeds will start growing in the form of a small vine. After the second week, keep single and healthy sprouts in the same place, cut the weak, small and lagging sprouts with the help of scissors.
Q1- How much pumpkin seeds should eat daily?
Ans. It is advisable for a healthy adult to consume 1-2 small handfuls of pumpkin seeds (about 30 grams) daily.
Q2- Are pumpkin seeds beneficial for diabetes?
Ans. Yes, pumpkin seeds have a low glycemic index, which can help control blood sugar levels. These seeds are rich in fiber and protein, which keeps blood sugar levels stable.
Q3- Can eating pumpkin seeds cause any side effects?
Ans. Consuming them in excess can cause problems like gas, bloating or indigestion in the stomach. Therefore, they should be consumed in moderate quantities.
