Pumpkin seeds are edible kernels of pumpkin fruit. The seeds, in-fact, are concentrated source of numerous health benefiting minerals, vitamins and anti-oxidants. Pumpkin fruit, native to Mexico, is a squash-like gourd of the Cucurbitaceae family. Scientific name: Cucurbita pepo.
The pumpkin fruit, in general, is grown as a field vegetable crop; and its seeds, nevertheless, are used as food and to extract useful pumpkin seed oil. In some parts of central Europe (Styrian province in Austria, Slovenia and Hungary) where it is cultivated as major oil seed crop.

Pumpkin fruit is allowed to mature completely to get good quality seeds. Each fruit contains up to 500 cream-white husked seeds located at its central hollow cavity interspersed in between net like mucilaginous fibres. The seeds are semi-flat, have typical oval shape with conical tip. Inside, the edible kernel has olive-green colour. The kernels have sweet, creamy nutty flavour enjoyed in deserts, as snack, in savoury dishes etc. In Central America, hulled and roasted pumpkin seeds known as pepita.

Health benefits

Crunchy pumpkin seeds are high in calories, about 559 calories per 100 g. In addition, they are packed with fibre, vitamins, minerals, and numerous health promoting antioxidants.

Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increase good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.

The seeds contain good quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are excellent source of amino acids tryptophan and glutamate. Tryptophan is converted in to serotonin and niacin. Serotonin is a beneficial neuro-chemical often labelled as nature's sleeping pill. Further, tryptophan is precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).

Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neuroses conditions.

Pepitas are very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-γ per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen free radicals.

Pumpkin kernels are also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism in the body. In addition, niacin help reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn help reduce anxiety and neurosis.

Furthermore, its seeds contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as pine nuts, pumpkin seeds are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

Medicinal values of pumpkin seeds.

Research studies suggest that pumpkin seeds have DHEA (Di hydro epi-androstenedione) blocking actions. This may be helpful in preventing prostate and ovarian cancers.

In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have role in prevention of diabetic nephropathy (kidney disease).

Good for Your Heart: Numerous research has discovered that pumpkin seeds or even pumpkin seed oil can help to eliminate bad LDL cholesterol levels while increasing HDL cholesterol levels. Considering that heart disease remains to be the #1 killer in the US, this is extremely good news. Additionally there is proof that pumpkin seeds may possibly avoid cholesterol from hardening within the arteries.

The heart-health advantages of pumpkin seeds are related to their high amounts of phytosterols, an all-natural chemical which could block cholesterol absorption within the small intestines. Pumpkin seeds have got a greater concentration of phytosterols compared to any other nut or seed. Pumpkin seeds may also be helpful to heart health simply by controlling nitric oxide levels (that is accountable for dilating blood cells, and therefore controlling blood pressure).

Zinc for Immune Support: Pumpkin seeds really are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral), that is essential for immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, as well as male sexual function.

Prostate Health: Pumpkin seeds have got long been highly valued just as one essential natural food for men’s health. This really is in part due to their high zinc content, that is essential for prostate health (where it is located in the highest concentrations in your body), and in addition simply because pumpkin seed extracts as well as oils may play a role for treating benign prostatic hyperplasia (BPH, or enlarged prostate). Studies suggest that both pumpkin seeds, as well as pumpkin seed oil used in combination with saw palmetto might be especially valuable in assisting prostate health.

Diabetes: Some investigation work on laboratory animals have demonstrated that pumpkins seed extracts can enhance the regulation of the insulin.  We all know that it is abundant with anti-oxidants which can help manage oxidative stress.  This will ultimately result in better metabolism saving kidney from damage because of the diabetes. The high amount of digestible proteins can be found which regulates the blood sugar levels.

Benefits for Postmenopausal Women: Pumpkin seed oil is abundant with natural phytoestrogens as well as research recommend it could result in a significant boost in good “HDL” cholesterol together with reduces in blood pressure, hot flashes, headaches, joint problems along with other menopausal symptoms in postmenopausal ladies.

Tryptophan for Restful Sleep: Pumpkin seeds really are a rich source of tryptophan, an amino acid (protein building block) that the body changes into serotonin, which often is changed into melatonin, the “sleep hormone.” Consuming pumpkin seeds a couple of hours before bed, in addition to a carbohydrate just like a small piece of fruit, might be particularly therapeutic for offering the body the tryptophan required for your melatonin and serotonin production to assist encourage a restful night’s sleep.

Anti-Inflammatory Benefits: Pumpkin seed oil has been discovered to demonstrate anti-inflammatory effects. One animal research even discovered it worked along with the anti-inflammatory drug indomethacin for treating arthritis, yet with no negative effects.

Easing Arthritis: Pumpkin seed oil has additionally proven effective antioxidant properties that may relieve inflammation related to arthritic symptoms. In a research published within the journal Pharmacology Research, rats induced along with arthritis demonstrated considerable increased levels of inflammation which were reduced whenever administered pumpkin seed oil; results which compared positively to when the rats received the non-steroidal anti-inflammatory drug indomethacin. Furthermore, the indomethacin-supplemented rats experienced increased levels of liver lipid peroxidation, an indication of liver injury, while the pumpkin seed oil group experienced no side effects.

Fights free radicals: Pumpkin seeds are a wonderful source of vitamin E. This vitamin makes certain healthy skin as well as eyes and powerful immunity. Vitamin E is surely an antioxidant having a powerful action, it safeguards the cells from damage brought on by free-radicals. Therefore, aids in preventing cancer, heart disease, cataracts as well as decelerates signs and symptoms of aging.

Anxiety Relief: Research published in the Canadian Journal of Physiology and Pharmacology stated that tryptophan, an amino acid rich in pumpkin seeds, may help reduce anxiety. Since tryptophan is transformed into serotonin, a neurotransmitter which boosts mood and encourages well-being within the brain, researchers investigated whether consuming a tryptophan rich food could boost serotonin levels and lower anxiety symptoms. They found that subjects with anxiety disorder who eaten tryptophan rich gourd seeds along with carbohydrates just before an anxiety test experienced greater advancements in subjective and objective measures on the Endler Multidimensional Anxiety Scale in comparison with people who consumed just carbohydrates.

Helps your digestive system work better: Particular chemicals contained in pumpkin seeds exert a  diuretic effect (increase urination) in your body; therefore reducing bladder discomfort.  They additionally include an amino acid cucurbitin that works as an anti-bacterial agent removing intestinal worms through the digestive system.

Anti- Arthritic: Research indicates that pumpkin seed oil is really as powerful as the drug indomethacin at relieving chronic rheumatoid arthritis. It’s likely that this effect is because of the essential fatty acid profile, rich antioxidant content, and also the synergistic effects of other minor components. Pumpkin seeds have shown to have got high amounts of vitamin E, which includes all types of the tocopherol family i.e. alpha, beta, delta, and gamma tocopherol, combined with the tocotrienols.

Helps in weight loss: Pumpkin seeds are a fantastic source of proteins, which lets you manage your hunger as well as help in weight loss. Additionally, it include iron which will help to maintain high energy levels within the body and therefore helps prevent you from craving sugary as well as high-calorie foods.

Anti-Parasitic:  Cucurbitin is definitely an amino acid which has demonstrated anti-parasitic activity in vitro. Scientific testing on people carried out in China have demonstrated pumpkin seeds to be ideal for individuals with acute schistosomiasis, a serious parasitic disease occurring mainly in Asia and Africa which is carried by snails. Preliminary human research carried out in China and Russia has demonstrated pumpkin seeds can help with resolving tapeworm infestations.

Protection for Men’s Bones: Along with maintaining prostate health, another reason for older men to make zinc-rich foods, like pumpkin seeds, a consistent part of their healthy way of eating is bone mineral density. Even though osteoporosis is frequently regarded as a disease for which postmenopausal women are at greatest risk, additionally it is a possible problem for older men. Nearly 30% of hip fractures happen in men, as well as 1 in 8 men over age 50 may have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the September 2004 issue of the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis in the hip and spine. (October 18, 2004)

Cholesterol Lowering:  Pumpkin seed oil have been concurrently combined with cholesterol lowering drugs as well as would seem to potentiate the overall lipid lowering effects. The positive results on lowering LDL levels and growing HDL levels are likely because of the antioxidant and essential fatty acid content of pumpkin seed oil. Side effects of the cholesterol drug were also decreased whenever pumpkin seed oil was administered. Comparable positive results have been discovered in concomitant usage of pumpkin seed oil along with anti-hypertensive medication. The hypotensive action is a result of the EFAs and antioxidant capacity for PSO.

Kidney Function: Two research in Thailand have indicated that consuming pumpkin seeds like a snack might help avoid the most typical kind of kidney stone. Pumpkin seeds seem to both decrease amounts of substances which encourage stone formation within the urine while increasing amounts of compounds which inhibit stone formation. Some investigation has revealed that PSO could extremely decrease bladder pressure, increase bladder compliance, and lower urethral pressure. Dosage 1 to 3 teaspoons every day. Best taken along with food. Potential applications Rheumatoid arthritis, raised blood lipids and cholesterol, parasitic infestation, BPH, kidney/bladder disorders. Beneficial in sustaining skin health. The high tryptophan content of the seeds will make the oil beneficial in cases of insomnia. A nourishing culinary oil.

Antioxidant Activity:  Cancer is among the most severe conditions that affects the human race, and we’re continuously researching ways to reduce our likelihood of developing this particular dreadful disease. Pumpkin seed extracts include a quantity of anti-cancer qualities as well as components, which includes phenolic compounds which have straight been related to scavenging free-radicals in test subjects which were given pumpkin seed extracts. Antioxidants are generally effective substances which eliminate the body of free radicals, the dangerous by-products of cellular metabolism that may result in a host of diseases, which includes cancer! Furthermore, pumpkin seeds are great for reducing the symptoms of the increased prostate, mainly because of its activity like a diuretic. This prevents the prostate healthy, probably the most typical places for men to build up cancer.

Inflammation and Arthritis: Certain research indicates that pumpkin seeds have got anti-inflammatory qualities within the body, that is among the common purposes of this delicious snack. Inflammation is often the result of numerous insufficiencies, which includes that of protein, numerous vitamins, and minerals. Inflammatory problems just like arthritis could be debilitating, therefore including healthy amounts of proteins in your body to keep the tissues healthy and repaired, in addition to a fair amount anti-inflammatory compounds may prevent that from happening. Pumpkin seeds have already been straight connected with a reduction in inflammation and also the related pains of arthritis.

Breast Cancer Risk Reduction: Phytoestrogens in pumpkin seeds might help decrease breast cancer risk in females, in accordance with a survey published within the May 2012 issue of the journal “Nutrition and Cancer.” Researchers surveyed diets of over 9,000 ladies and discovered that people who consumed more phytoestrogen-rich foods, including soybeans, sunflower seeds as well as pumpkin seeds, demonstrated considerably reduced rates of breast cancer.

Kidney Stones: Pumpkin seeds have been associated with decrease in harmful toxins within the body, because of its diuretic properties, along with the antioxidant activity. In addition, they encourage circulation while increasing the speed as well as processing of the livers and kidneys. Uric acid as well as other toxins are thus removed from the body, which suggests they can’t build up into dangerous kidney stones or any other forms, just like gout and also arthritis, as said before. Pumpkin seeds encourage the health of the kidneys helping to detoxify the body from head to feet.

Body Metabolism: Our body functions at its greatest levels when each of our systems are operating effectively as well as sensibly. Having a steady as well as sufficient amount of protein in your daily diet is important, simply because proteins comprise amino acids, which you can use in thousands of enzymatic and metabolic processes every single day. Without those essential amino acids and proteins, the body would quit being functional, and we’d become weak, fatigued, unhealthy, slow-witted, and usually exhausted. Pumpkin seeds really are a huge source of protein. 30% of pumpkin seed volume is made from protein. There are actually 12 grams of protein in a single cup of pumpkin seeds, that is roughly 25% of the daily requirement of protein.

Anxiety and Insomnia: If you’re feeling wired or even stressed right after a long day, you are able to turn to pumpkin seeds to relax you and help you receive a good night’s sleep. Pumpkin seeds are rich sources of both magnesium as well as tryptophan, each of which are strongly related to sedation as well as calming qualities that induce sleep. Pumpkin seeds may help your head hit the pillow in the peaceful, lasting way because of those two vital components.

Bone Health: Pumpkin seeds are incredibly well-liked because of their effects on osteoporosis. They’ve higher amounts of zinc, calcium, copper, and various other minerals which are associated with increased bone density. Research indicates that consistent consumption of pumpkin seeds can help to eliminate bone weakness and also the signs of osteoporosis.

Neurological and Muscle Function: The average American is lacking in daily magnesium intake. Pumpkin seeds consist of magnesium. In reality, ½ cup offers 92% of the suggested daily value. Sufficient amounts of magnesium within the blood are essential for healthy function of muscles and nerves. Research has indicated that whenever taking magnesium supplements to cure muscle cramps, women reported a decrease in pain and incontinence related to overactive bladder. It is considered that the magnesium relaxes the muscles within the bladder wall, therefore lowering the contractions resulting in the urinary emergency as well as incontinence.

Depression: Pumpkin seeds consist of healthy fats which decrease inflammation within the brain, in addition they include tryptophan, an amino acid associated with fighting depression simply by making serotonin, melatonin, along with other mood boosting neurotransmitters and hormones. The B vitamins in pumpkin seeds also aid conserve a healthy outlook as well as reducing anxiousness.

Support for BPH: Pumpkin seeds have already been suggested by natural as well as alternative health practitioners to aid prostate health and BPH (benign prostate hyperplasia). The German Council E (Germany’s equal to the FDA) approved it for this use in 1985. And a 2009 Korean study isolated pumpkin seed oil to examine their effect on BPH. They noted that the pumpkin seeds produced an important enhancement in urinary flow as well as individuals reported an increased standard of living.