It may even reduce your risk of heart disease by lowering your cholesterol and blood pressure levels (3, 4). Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits. Squalene may also offer protection from cancer, but more research is needed to prove this. Pumpkin contains a variety of nutrients that can improve your heart health.
It’s native to North America and particularly popular around Thanksgiving and Halloween (1).
This article reviews the nutritional benefits of pumpkin, as well as what it is good for.
Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits.
Researchers carrying out a review of clinical trials concluded in 2013 that the combination of nutrients found in plant seeds can help protect the cardiovascular system and help prevent coronary heart disease and type 2 diabetes. Those who consumed 320 mg a day of the oil over 6 months saw a reduction in their symptoms and improved quality of life.
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins. Pumpkin is a delicious type of winter squash, native to North America and particularly popular around Thanksgiving and Halloween. A German study, published in 2012, suggested that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause. Whole pumpkin seeds are much higher in fiber than shelled ones.
Pumpkin Harvest 58 260 120 14 22% 7 35% 0 30 10% 330 14% 31 10% 1 4% 18 3 25% 6% 0% 8% ... Nutritional Information Information On Daily Values Is Rounded According to FDA Guidelines Cookies Cups 0% 0% 0% 0% 0% 0% Chewy Fudge 99 460 210 24 37% 11 53% 3 30 10% 80 3% 60 20% 2 9% 48 3 4% 4% 0% 10% Peanut Butter 99 470 220 25 39% 8 42% 3 35 12% 260 11% 56 19% 1 6% 40 5 6% 4% 0% 8% . Pumpkin is also one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts (16). Plant sterols and phytosterols are known to help reduce levels of “bad” LDL cholesterol.
In an analysis of 22 studies, scientists discovered that people with higher intakes of beta-carotene had a significantly lower risk of cataracts, a common cause of blindness (15).
That said, it’s nutritionally more similar to vegetables than fruits. In the spirit of making more of your meals produce-based, this is an easy one to put into practice.
Free radicals are molecules produced by your body’s metabolic process.
Similarly, many other human studies have found that individuals with higher intakes of carotenoids have lower risks of throat, pancreas, breast and other cancers (19, 20, 21). According to the United States Department of Agriculture (USDA) National Nutrient Database, a 100-g serving of organic pumpkin seeds contains: A 100-gram serving of one brand’s in-shell, salted, roasted pumpkin seeds provides: Pumpkin seeds are also a source of magnesium, zinc, copper, and selenium. That’s why commercial varieties are a different color, size, and shape than ones you might prepare at home.
Find out more at urbanwellness.co.uk. There is some evidence to suggest that the antioxidant properties of carotenoids, vitamin A and vitamin E, all of which are found in pumpkin, may protect against breast cancer. Studies show that vitamin A can strengthen your immune system and help fight infections.
For instance, its beta-carotene content provides your body with necessary vitamin A.
They are sometimes referred to as pepitas, Spanish for “little seed of squash.”. Low magnesium levels can impair insulin secretion and lower insulin sensitivity.
Vitamin C is not naturally made by the body and so it is important we get it from the diet every day, as it plays a part in collagen formation, helps to prevent bruising and helps with wound healing. Healthline Media does not provide medical advice, diagnosis, or treatment. They’re generally safe to eat. We include products we think are useful for our readers. When buying canned, be sure to read labels carefully, as not all products will be 100% pumpkin and you may want to avoid added ingredients, particularly sugar.
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