Seeds are small, but pack a huge nutritional punch. Despite their small size, these superfoods have a lot to offer in terms of nutrition. In fact, the nutritional value of many seeds, such as the famous pumpkin seed, surpasses the nutritional value of many foods 10x their size! This is why nutritionists consider seeds an important part of a healthy, well-balanced diet.
You can have loads of fun adding seeds to your daily routine as they are versatile ingredients. They can also be eaten raw or dried and roasted as they make perfectly healthy snacks. Like nuts, seeds contain nothing but healthy fats and fiber, large amounts of protein and a wide array of essential nutrients, so there’s no need to feel guilty about snacking on seeds between meals, even if you’re watching your weight. [1]
Nutritionists advise adding a variety of seeds to your diet so you can boost your intake of various nutrients. While there are plenty of seeds that can do your body good, there’s one in particular whose benefits you shouldn’t miss out on: pumpkin seeds. Because they are the cream of the crop when it comes to nutrient content, pumpkin seeds can support the healthy functions of many of your body’s main systems, including your digestive, immune, cardiovascular, urinary and reproductive systems. It’s no wonder there’s so much hype around pumpkin seeds and their health benefits!
Let’s take a closer look at pumpkin seeds and what they have to offer.
What pumpkin seeds are all about
Seeds contain all the starting materials plants need to grow and develop, so it makes sense that they’re full of nourishing components. Nutritious pumpkin seeds, also known as pepitas, are the flat, oval-shaped seeds of an annual climber known as the pumpkin plant. A variety of winter squash, the fruits of this vine have become a symbol of Halloween and are traditionally carved into jack-o’-lanterns. They are also used to make delicious pies for Thanksgiving.
Pumpkin seeds are enclosed in hard white shells that are usually taken off before they’re sold. That’s why most pumpkin seeds you’ll find in groceries are green in color – the natural color of their flesh. But there’s nothing wrong with eating the shells of pumpkin seeds. In fact, it’s highly recommended by health experts.
According to an online article published by the American Heart Association, eating the shells of pumpkin seeds gives you more fiber, which is good for your heart. Fiber also supports digestion and normal bowel movement, so eating fiber-rich foods like pumpkin seeds can help you maintain a healthy digestive system. Roasted pumpkin seeds with their shells on provide 5.2 grams (g) of dietary fiber per serving, while shelled seeds only provide 1.8 g! [2]
Pumpkins owe their attractive orange color to plant pigments called carotenoids. Pumpkin seeds also contain high amounts of these compounds, which give many fruits and vegetables (e.g., carrots, sweet potatoes, tomatoes, bell peppers and oranges) their red, yellow and orange hues. Some leafy greens like spinach and kale also contain carotenoids, but their color is masked by the dark green pigment that comes from chlorophyll. [3]
Besides providing color to foods, carotenoids also act as natural antioxidants that combat harmful molecules called free radicals. [4] These reactive molecules can damage various components of your cells, including your DNA. According to studies, extensive DNA damage caused by free radicals is linked to higher disease risk as well as premature aging. [5] Fortunately, eating foods like pumpkin seeds, which are rich in antioxidant carotenoids and vitamins like vitamins C and E, has been found to counteract free radicals and protect the integrity of cells. [6]
The different carotenoids in pumpkin seeds promote health in various ways. Beta-carotene, for instance, is converted into vitamin A inside the body. Vitamin A is important for tissue growth, bone health, optimal immune function and eye health. [7] Alpha-carotene, also a precursor to vitamin A, is a potent antioxidant that supports the health of your cardiovascular system. [8] Lutein, a yellow pigment commonly found in vegetables, is often called the “eye vitamin” because of its protective benefits for the eyes. A study involving eye clinic patients linked lutein to lower rates of eye threats. [9]
Another nutrient pumpkin seeds have in abundance is protein. A one-ounce serving (28 g) of pumpkin seeds can give you 7 g of protein, which is slightly more than you can get from eating an egg. One large egg can give you only 6.28 g of protein. [10] Besides helping you build strong muscles and maintain natural strength and endurance, you need protein to help your body repair cells and make new ones. [11] Protein is also harder to digest than carbohydrates, so eating protein-rich foods like pumpkin seeds can help you feel full for longer. [12] This makes pumpkin seeds a great snack for supporting sensible weight management goals, especially when combined with proper diet and exercise.
Besides protein, pumpkin seeds can also give you plenty of magnesium and zinc. Magnesium is involved in more than 600 different biochemical reactions inside your body. These reactions are important for many vital processes, such as healthy energy production, DNA maintenance, protein formation and nervous system regulation. [13] Magnesium is also necessary for healthy heart function and normal muscle recovery and relaxation.
The mineral zinc is essential for optimal immune function and metabolism. It is also crucial to maintain normal wound healing and promotes healthy sleep as well as a positive mood. Recent research has also linked zinc to supporting healthy prostates in men. The prostate gland is said to contain high levels of zinc – higher, in fact, than any other tissue except for the bones. This is because zinc helps maintain balance between testosterone and dihydrotestosterone. Because pumpkin seeds can help you maintain healthy zinc levels, eating them is said to be good for men. [14][15]
Pumpkin seeds are also an excellent source of healthy fats, especially the omega-3, alpha-linolenic acid (ALA). These fatty acids play a crucial role in supporting healthy heart and liver functions. According to a study published in the journal Clinics, ALA promotes liver health by helping maintain a balanced composition of fats in the liver. [16] ALA also promotes cardiovascular health by supporting healthy cholesterol levels already within the normal range. By doing so, ALA helps ensure that your blood vessels remain healthy and function optimally. [17]
Thanks to their impressive nutrient content, pumpkin seeds are highly recommended as part of a healthy diet. Here’s a recap of the health benefits offered by pumpkin seeds:*
- Support healthy liver functions
- Promote healthy cardiovascular functions
- Support a healthy immune system
- Promote a healthy digestive system
- Support normal sleeping patterns
- Promote a positive mood
- Support sensible weight management goals
- Promote optimal prostate health
Where to get organic pumpkin seeds in convenient powder form
Pumpkin seeds are nutrient-dense and make a tasty treat when eaten on their own. But when ground into a fine powder, this superfood becomes much easier to incorporate into recipes or add to healthy drinks. Groovy Bee Organic Gluten-Free Vegan Plant-Based Pumpkin Seed Protein Powder is a high-quality source of protein and other essential nutrients that support the healthy functions of your body’s main systems. It is made from clean, raw pumpkin seeds grown under strict organic conditions in Austria.
Groovy Bee Organic Gluten-Free Vegan Plant-Based Pumpkin Seed Protein Powder provides 15.6 g of pure protein (31% of the Daily Value) per serving, plus a wide range of essential vitamins and minerals, and antioxidant carotenoids. Our minimally processed pumpkin seed powder is a great addition to a healthy diet and can easily give you a nutritional boost. It is also an excellent supplement for hard-core gym enthusiasts or even casual gym goers who are looking to maximize their exercise performance.
Groovy Bee Organic Gluten-Free Vegan Plant-Based Pumpkin Seed Protein Powder is a versatile ingredient that makes a tasty addition to any dish or recipe. Use our vegan pumpkin seed protein powder to make pancakes, protein bars, baked goods, waffles, pasta, crepes, brownies, cookies, muffins and other nutritious snacks. You can also add it to your favorite smoothies, shakes, juices, breakfast cereals and granola recipes. Our premium pumpkin seed powder is non-GMO, gluten-free, vegan and certified organic and Kosher. It is also extensively lab tested for glyphosate, heavy metals and microbiology.
Optimize your health with organic pumpkin seed powder and experience the health benefits of this nutrient-dense superfood!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
Know of other health benefits of pumpkin seeds we might have missed? Share them in the comments below.
References
[1] https://www.betterhealth.vic.gov.au/
[3] https://www.nutri-facts.org/
[4] https://www.livescience.com/
[5] https://www.sciencedirect.com/
[7] https://www.medicalnewstoday.com
[8] https://www.fondation-louisbonduelle.org/
[10] https://www.healthline.com/
[12] https://www.health.harvard.edu/
[13] https://www.healthline.com/
[14] https://www.health.harvard.edu/
[15] https://www.healthline.com/
