Jerusalem Post
ByWALLA! HEALTH
Pumpkin seeds are not just another snack – they are a real superfood that provides our bodies with a wealth of essential nutrients and offer a tasty way to enrich your diet with vital minerals.
Pumpkin seeds are much more than a snack and a comfort food for the cold season. They are a small but powerful superfood that contains impressive amounts of protein, healthy fats, dietary fiber, and essential minerals such as magnesium and zinc. Thanks to this unique combination, pumpkin seeds have earned a place of honor as a snack or an addition to a variety of dishes.
Here are all the benefits of pumpkin seeds:
1. Support heart health
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Pumpkin seeds are rich in dietary fiber and unsaturated fats – two components that contribute to heart health.The magnesium, potassium, and healthy fats in pumpkin seeds help balance blood pressure, reduce inflammation, and maintain normal cholesterol levels – three key factors in heart health.
Recommended daily serving – about ¼ cup (about 30 grams), which provides around 150 calories, 7 grams of protein, and a nice amount of magnesium, zinc, and healthy fats.
2. Help balance blood sugar levels
The combination of protein, fiber, and unsaturated fats in pumpkin seeds slows down digestion and thus helps prevent a sharp rise in blood sugar levels after a meal. In addition, magnesium contributes to improving insulin sensitivity – an important mechanism in maintaining balanced blood sugar.
3. A quality source of plant-based protein
About 30 grams of pumpkin seeds contain around 7 grams of protein, making them an excellent choice for vegetarians, vegans, or anyone looking to enrich their diet with high-quality plant-based protein.May promote good sleep and stable mood
Pumpkin seeds contain tryptophan – an amino acid that contributes to the production of serotonin and melatonin, hormones associated with sleep and mood. Together with magnesium, this duo may promote relaxation, deeper sleep, and a stable mood, even though research on the topic is not yet conclusive.Antioxidant and anti-inflammatory properties
Pumpkin seeds contain strong antioxidants such as vitamin E, zinc, magnesium, and polyphenols – compounds that help protect body cells from oxidative damage and reduce inflammatory processes.
Pumpkin seeds (credit: SHUTTERSTOCK)
4. Support the immune system
White pumpkin seeds are the richest natural source of zinc (containing twice as much zinc as sunflower seeds and beef). The zinc and magnesium content in pumpkin seeds is essential for the proper functioning of the immune system – including the activity of white blood cells and defense mechanisms against diseases.
5. Packed with magnesium for bone health
Pumpkin seeds are an excellent source of magnesium, which many people in Israel lack, since the country’s desalinated water does not contain magnesium.
Magnesium contributes to the health of bones, muscles, and the nervous system.
So what’s better – raw or roasted pumpkin seeds? You can eat pumpkin seeds both raw and roasted – and both have benefits. The raw version retains more antioxidants and heat-sensitive compounds, but the roasted version is also very healthy. If you prefer the texture or taste of roasted seeds – it’s definitely worth including them.
