Starting your day with a handful of pumpkin seeds can be a game-changer for your health. According to Kanikka Malhotra, consultant dietician, and diabetes educator, pumpkin seeds — packed with essential nutrients like magnesium, zinc, and iron — offer a range of benefits that support cardiovascular health, immunity, digestion, and even sleep quality.
Their magnesium content helps regulate blood pressure and cholesterol levels, while zinc boosts the immune system and aids in wound healing. Malhotra points out that their high levels of tryptophan and magnesium contribute to better sleep by promoting relaxation and supporting melatonin production.
In addition to these benefits, pumpkin seeds are also rich in antioxidants, such as vitamin E and carotenoids, which protect cells from oxidative stress. Their high fibre content supports digestive health, reducing the risk of constipation and promoting regular bowel movements. “Pumpkin seeds can also be a great aid in regulating blood sugar levels,” says Malhotra, explaining that the seeds’ healthy fats and proteins slow the absorption of sugar, making them beneficial for people with diabetes or insulin resistance.
Another standout benefit is for men’s prostate health, especially for older men dealing with benign prostatic hyperplasia (BPH). Regular consumption of pumpkin seeds may help reduce urinary symptoms associated with this condition.
Should you have pumpkin seeds? (Source: Getty Images/Thinkstock)
Potential risks of eating pumpkin seeds
While pumpkin seeds provide a host of benefits, Malhotra warns that certain individuals should be cautious. “People with allergies should completely avoid them,” she notes.
Additionally, individuals on blood thinners should consult their healthcare providers, as pumpkin seeds have blood-thinning properties that could interfere with medications. Those with kidney issues should limit their intake because pumpkin seeds are high in phosphorus, which can worsen kidney problems.
Malhotra also advises against consuming large quantities of salted pumpkin seeds, especially for those watching their sodium intake. Overconsumption may lead to digestive issues, particularly for those sensitive to high-fiber foods.
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As with any health trend, it’s essential to be mindful of potential risks, particularly if you have existing health conditions. It is recommended to incorporate a small handful of unsalted, raw, or lightly roasted pumpkin seeds into your diet to enjoy their full range of health benefits without overdoing it.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
