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Pumpkin Seeds

Heart-Healthy Superfood: How Pumpkin Seeds Benefits Healthy Lifestyle

28th May, 2024

"Sow the seed, grow a plant; eat a seed, reap numerous nutritional benefits." That's right; seeds, in general, offer various benefits to our body, and you should regularly incorporate them into your diets.

What are the examples of healthy seeds? Sunflower, chia, and pumpkin seeds, among many others, are some examples of healthy seeds. There are several health and nutritional benefits of pumpkin seed, which is why it is known as one of the healthy superfoods to incorporate into your daily diet. So, let's get to know this superfood in detail.

Why Are Pumpkin Seeds A Superfood?

Native to Central and South America, pumpkin seeds are edible seeds extracted from pumpkins or squash guards. Pumpkin seeds' nutrition includes proteins, fatty acids, vitamins, and minerals, making them a powerhouse that helps fight several illnesses.

Nutrition Benefits of Pumpkin Seeds

There are several nutritional benefits of pumpkin seeds. They are an excellent source of several minerals and proteins, rich antioxidants due to the presence of omega-3 fatty acids, and digestive fibres. Pumpkin seeds' nutrition bucket supplies numerous minerals: phosphorus, magnesium, potassium, calcium, iron, zinc, sodium, manganese and copper.

The above nutrition benefits of pumpkin seeds make them one of the healthy superfoods that a balanced diet must incorporate. Here are some of the health benefits of pumpkin seeds.

Various Health Benefits of Pumpkin Seeds

Pumpkin Seeds Have Anti-Inflammatory Properties

One of the nutritional benefits of pumpkin seeds is that they are rich in antioxidants. Because they contain omega-3 fatty acids, these antioxidants can help reduce inflammation and protect cells from free radicals, helping prevent several diseases.

Pumpkin Seeds To Reduce Risk of Cancer

Research says that pumpkin seeds help prevent the risk of certain cancers, such as breast cancer, especially in postmenopausal women, and prostate cancer. This is due to the nutritional benefits of pumpkin seeds, which contain plant-based compounds vital in assisting against the growth of cancerous cells.

Pumpkin Seeds For Heart Health

Pumpkins seed for heart health

One of the widely known benefits of pumpkin seeds is for heart health. They are highly nutritious for our hearts because they are high in antioxidants, magnesium, zinc and unsaturated fats. All these nutrients are crucial for maintaining heart health.

Another benefit of pumpkin seeds for heart health is that they help lower blood pressure and cholesterol levels. At the same time, their ability to increase nitric oxide generation also positively affects the heart.

Pumpkin Seeds To Improve Prostate And Bladder Health

Medical studies show that pumpkin seeds can also improve prostate and bladder health. For the prostate, they help reduce swelling, which is a symptom of BPH, or benign prostatic hyperplasia.

For the bladder, the health benefit of pumpkin seeds is their ability to treat symptoms of an overactive bladder and improve urinary functions. In short, pumpkin seeds are beneficial with BPH and reduce symptoms of overactive bladders.

Pumpkins Seeds To Improve Sleep

Are you struggling to get a good night's rest? Munching on pumpkin seeds before bed might help you improve your sleep quality because they are a natural source of tryptophan, an amino acid that promotes sleep.

Other nutrition benefits of pumpkin seeds, such as their high magnesium content, include helping prevent contributors that lead to insomnia, such as anxiety, depression, and stress.

Pumpkin Seeds Help With Blood Sugar Levels

Pumpkin seeds are abundant in magnesium, which is rare in our bodies. Magnesium is known to help lower blood sugar levels. The nutritional benefit of pumpkin seeds is that they help lower the risk of diabetes, and people suffering from it regulate their sugar levels better.

How To Include Pumpkin Seeds In Your Diet?

Pumpkin seeds are highly nutritious and an excellent snacking option because they taste sweet. Additionally, with a lifestyle shift from consuming processed food to more prosperous and more nutritious food with a zest for natural sources of snacks, pumpkin seeds are now becoming a popular choice.

So, if you're looking to join the pumpkin seed train, here is a brief list of the numerous ways to eat this superfood and reap the maximum benefits:

As Plain Snack

The simplest way to start eating pumpkin seeds is to have them raw without spices and condiments. Keep a small jar of pumpkin seeds to munch them anytime you crave.

As Toppings For Your Meals

A second way to reap the nutrition benefits of pumpkin seeds is add them as toppings on your meals and dishes such as smoothies, cereals, granolas and more. This way you can enjoy your favourite dish with added pumpkin seeds nutrition.

Roast Or Cook Them

The most popular method to eat pumpkin seeds is to roast them and top it off with salt or turmeric or any spicy seasoning. Some people also prefer blending these superfoods and cooking them as a gravy or simply saute them to enhance their flavour.

Health Tip

While pumpkin seeds have several nutritional benefits, they are also high in calories, leading to weight gain. To avoid overeating, it is essential to correctly proportion pumpkin seeds with your meals. You can manage it with the help of different meal plans, to help you regulate your weight.


Pumpkin seeds are highly nutritious, edible seeds that constitute a superfood. They can easily be incorporated into diets or meals as a come-and-go snack. If you are looking for diet meal plans in Dubai, then check out VMeals, one of the most trusted meal plan brands in the UAE. VMeals provides healthier, energy-rich everyday meals.

Pumpkin seeds benefit heart and bladder health and reduce cancer risks, making them essential to your meal planning, especially if you are on a diet and looking to boost your healthy lifestyle.

FAQs - Pumpkin Seeds Nutrition Benefits

Who should not eat pumpkin seeds?

While pumpkin seeds are primarily safe to eat, people with allergic reactions to pumpkins or pumpkin seeds must avoid them. Also, if you're doubtful, it is always best to discuss your nutritional input with a healthcare provider/ professional.

What organs are pumpkin seeds good for?

Heart. Pumpkin seeds are suitable for a heart-healthy diet due to their antioxidant properties and high magnesium and zinc levels, which reduce the risk of heart disease and symptoms contributing to heart attacks. Since they are high in fibre, they are also good for the kidneys.

Do pumpkin seeds affect blood pressure?

Yes, pumpkin seeds' nutritional benefits include high magnesium and potassium content, which helps decrease blood pressure and keep it steady for longer—the reason why people with BP issues should include pumpkin seeds in their diets.

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