Pumpkin Seeds – Health Benefits You Should Know

Introduction

Pumpkin seeds, also known as “pepitas,” are small, flat, green seeds found inside pumpkins. Don’t let their size fool you — they are packed with powerful nutrients that can boost your overall health.

Nutritional Powerhouse

Pumpkin seeds are rich in:

• Proteins – Essential for body repair and strength

• Healthy fats – Good for heart health

• Fiber – Helps digestion and keeps you full longer

• Magnesium – Important for muscles, heart, and bones

• Zinc – Supports immunity and wound healing

• Antioxidants – Help fight harmful free radicals in the body

  
  
  
  

Key Health Benefits

1. Supports Heart Health

   
   

   Pumpkin seeds contain healthy fats, magnesium, and antioxidants that help reduce blood pressure and cholesterol levels, protecting your heart.

2. Boosts Immunity

   
   

   High levels of zinc and antioxidants strengthen your immune system, helping your body fight infections better.

3. Improves Sleep

   
   

   Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes better sleep. Having a handful of seeds before bedtime may help you sleep soundly.

4. Aids in Prostate and Bladder Health

   
   

   Studies suggest that pumpkin seeds may help maintain a healthy prostate and reduce the risk of urinary problems, especially in older adults.

5. Supports Healthy Blood Sugar Levels

   
   

   The fiber, healthy fats, and magnesium in pumpkin seeds can help manage blood sugar, which is especially beneficial for people with diabetes.

6. Strengthens Bones

   
   

   Rich magnesium content supports strong bones and may help prevent conditions like osteoporosis.

How Much to Eat per Day?

• About 1 ounce (around 28–30 grams or roughly 2 tablespoons) of pumpkin seeds per day is a healthy amount for most adults.

• This provides a good balance of nutrients without excess calories.

How to Eat Pumpkin Seeds

• Eat them raw or roasted as a snack

• Sprinkle them on salads, yogurt, or oatmeal

• Blend them into smoothies

• Add them to breads or energy bars

Summary

Pumpkin seeds are a simple and tasty way to add essential nutrients to your diet. Eating a small handful daily can offer significant health benefits. However, choose unsalted or lightly salted versions to avoid excess sodium.

Always talk to your doctor if you have any medical conditions or dietary restrictions before adding new foods to your routine.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

www.KifyHospital.com