The beneficial properties of pumpkin have been debated for a long time. This vegetable aids in the removal of excess fluid from the body and enhances digestion. However, pumpkin seeds are equally valuable; despite their small size, they are a treasure trove of vitamins and minerals. Regular consumption of these seeds can have a positive impact on overall health and assist in the prevention of various diseases, as reported by Tengri Life.
In 2022, a team of researchers from the University of Antwerp (Belgium), the University of Lahore (Pakistan), and South China University of Technology (China), led by Professors Maria Batul and Muhammad Modassar Ali Nawaz Ranjha, conducted a study whose results were published by PubMed Central (the archive of the National Library of Medicine of the National Institutes of Health, USA). The researchers concluded that pumpkin seeds are a source of essential minerals and vitamins:
- Zinc supports the immune system, accelerates wound healing, and improves the overall condition of skin and hair.
- Magnesium helps combat stress, supports cardiovascular health, and promotes better sleep quality.
- Omega-3 and omega-6 fatty acids strengthen the cardiovascular system and enhance brain function.
- Antioxidants reduce the risk of inflammatory processes and cancer.
How seeds benefit the body
- Heart health: fatty acids and magnesium help normalize blood pressure and improve heart function.
- Protection against inflammation: antioxidants combat inflammatory processes in the body.
- Sleep normalization: thanks to tryptophan (tryptophan is an amino acid that promotes serotonin production, the hormone of good mood) and magnesium, pumpkin seeds aid relaxation and improve sleep.
The maximum benefits can be obtained by consuming raw or lightly toasted seeds. Roasting at high temperatures reduces the amount of beneficial substances. Add them to cereals, salads, yogurts, or enjoy them as a snack.
Who should be cautious with pumpkin seeds?
However, not everyone can enjoy crunchy pumpkin seeds without concern. Despite their benefits, in some cases, it is wise to be cautious or even avoid their consumption.
If you have stomach issues, such as gastritis or ulcers, be careful. The high fat content and hard shell of the seeds can irritate the stomach lining, causing pain and discomfort. Individuals with chronic gastrointestinal diseases should consult a gastroenterologist before adding seeds to their diet.
Allergy sufferers should also be vigilant. Although allergies to pumpkin seeds are rare, reactions can be severe: ranging from itching and rashes to throat swelling. Studies confirm that such cases occur due to individual sensitivity.
Pumpkin seeds have a diuretic effect; if you are taking diuretics, the seeds may enhance the effects of the medications and lead to dehydration. In this case, it is important to consult your healthcare provider.
Consult a doctor before consumption, especially if you have chronic conditions.
Related links:
Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.).
About the study:
The study was conducted by a group of scientists from the University of Antwerp (Belgium), the University of Lahore and Sargodha University (Pakistan), South China University of Technology, and Jiangsu University (China), as well as Bahauddin Zakariya University (Pakistan). Experts from Beni-Suef University (Egypt), King Abdulaziz University (Saudi Arabia), and North Carolina Agricultural and Technical State University (USA) also participated in the work.