Pumpkin seeds are a fall favorite, but don’t let that stop you from consuming them year-round. They are rich in fiber, vitamin E, zinc, potassium, magnesium, iron and calcium. They also provide you with plant-based sources of protein and omega-3 fatty acids. Pumpkin seeds earn their place in the world of superfoods, thanks to the potential benefit to both your physical and mental health.
Not to mention, they tasty and convenient, too. Pumpkin seeds have an excellent flavor profile and are an easy way to add a nutrient boost to snacks and meals. Add them as a garnish to soups, salads, sauces and grain dishes, keep a baggie in your gym bag or purse for a quick snack on the go, and incorporate them into quick and easy recipes, such as pesto, nut butter and smoothies.
Pumpkin seed nutrition facts
One ounce (a little less than ¼ cup) of pumpkin seeds has:
- 163 Calories
- 8.5 grams protein
- 4.2 grams carbohydrates
- 1.8 grams fiber
- 14 grams fat
- 156 milligrams magnesium (37% daily value)
- 14.7 milligrams calcium
- 2 grams zinc
Health benefits of pumpkin seeds
Pumpkin seed consumption has been linked to better metabolic health (assessing indicators such as blood sugar, blood pressure and cholesterol management). A 2018 study found that pumpkin seed consumption helped manage blood sugar after meals. The fiber content in pumpkin seeds may also contribute to their anti-diabetic impact. A 2019 animal study found that pumpkin pulp and seeds helped reduce blood pressure by as much as 20%. Finally, several studies have linked pumpkin seeds (and their oil) to improvements in cardiovascular health.
Pumpkin seeds may help improve liver health as well. A 2015 study found that replacing saturated fats with healthy fats in pumpkin seeds could help reduce risks associated with non-alcoholic fatty liver disease, including atherosclerosis development. The study also found that the anti-inflammatory effect of pumpkin seed oil provided further benefits.
With their abundant antioxidants and other…
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