What are pumpkin seeds?
Pumkin seeds are edible, flat, oval-shaped seeds found at the centre of the pumpkin fruit. When removed from the flesh, they can be rinsed and roasted, either plain or with other flavours such as herbs and spices to create a delicious, crunchy snack.
Nutritional benefits of pumpkin seeds
A 30g serving contains approximately:
• 170 kcal / 704KJ
• 7.3g Protein
• 13.7g Fat
• 2.1g Fibre
• 81mg Magnesium
• 246mg Potassium
• 1.98mg Zinc
• 3.0mg Iron
1. May support blood sugar balance
A study investigating the benefits of pumpkin seeds combined with linseed found they may help in diabetic problems, such as high cholesterol and blood sugar levels. The hypoglycaemic properties of these seeds may help those with diabetes to etter manage blood sugar levels
2. Heart healthy
Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). There has been good evidence that eating pumpkin seeds as part of a balanced diet, because of their ALA content, may well be benficial for heart.
A 2011 study also found that pumpkin seed oil helped improve cholesterol level in postmenopausal women. Furthermore, being a useful source of magnesium, pumpkin seeds may help regulate blood pressure but more research is needed on the role magnesium plays in this area.
3. Are antioxidant-rich
Pumpkin seeds are a good source of antioxidiants, which may help scavenge the ‘free radicals’ responsible for cell damage. One interesting study found pumpkin seeds were associated with a significantly reduced breat cancer risk in postmenopausal women compared to no consumption.
4. May reduce cancer risk
While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that may reduce cancer. Diets rich in pumpkin seeds have been associated with a reduced risk of certain cancers including that of the breats.
5. May benefit bladder health
Studies have found that the oil from pumpkin seeds, may have the potential to prevent urinary disorders however further research is still required to confirm these findings.
Are pumpkin seeds safe for everyone?
Pumpkin seeds are generally recognised as safe for most people, with allergy being rare. However, if you are concerned about seed allergies, always check with your GP before introducing them to your diet.