Pumpkin Seeds 100 g, 50 g

Pumpkin Seeds – 100 g ($5.99), 50 g ($3.99)

Benefits:
Nutrients
Pumpkin seeds are also known as “pepitas,” a Mexican Spanish term. Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell. These shell-free seeds are green, flat, and oval. A 1 ounce (oz), or 28 grams (g), of shell-free pumpkin seeds has roughly 160 calories, which are mainly from fat and protein. It contains the following nutrients (1Trusted Source):

• Carbs: 3 g
• Protein: 8.6 g
• Fat: 14 g
• Fiber: 1.7 g
• Manganese: 56% of the Daily Value (DV)
• Copper: 42% of the DV
• Magnesium: 40% of the DV
• Phosphorus: 28% of the DV
• Zinc: 20% of the DV
• Iron: 14% of the DV

In addition to the nutrients listed above, pumpkin seeds also contain some antioxidants and small amounts of potassium, riboflavin, and folate.

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that is often lacking in the diets of many Western populations. In the United States, around 48% of adults have a magnesium intake below the recommended daily amount. Magnesium is needed for more than 600 chemical reactions in your body. Adequate levels of magnesium are also important for:

• Controlling blood pressure
• Reducing heart disease risk
• Forming and maintaining healthy bones
• Regulating blood sugar levels

Pumpkin seeds are a great source of dietary fiber. In fact, shelled seeds provide 1.7 g of fiber in a single 1-oz (28-g) serving. A diet high in fiber can promote good digestive health. In addition, high fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity.

Antioxidants  Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. For this reason, consuming foods rich in antioxidants can help protect against many diseases. It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

In one older study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects.

Cancer  Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth. In fact, a 2012 observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women. Other older studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer.

Furthermore, one test-tube study found that pumpkin seed extract had the potential to slow down the growth and spread of prostate cancer cells

Prostate and Bladder  Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination. Several studies in humans found that eating these seeds reduced symptoms associated with BPH.

In a 2021 study, pumpkin seed oil consumption was able to reduce symptoms and improve quality of life in 73 people with BPH. Additionally, though pumpkin seed oil was not as effective as a prescription medication, it was associated with fewer negative side effects.

Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder. One older study in 45 people with overactive bladders found that taking 10 g of pumpkin seed oil extract daily improved urinary function. Pumpkin seeds can promote bladder health and may help reduce the risk of UTIs.

Heart  Pumpkin seeds are a good source of antioxidants, magnesium, zinc, fiber and unsaturated fats, all of which may help keep your heart healthy. Human and animal studies have also shown that pumpkin seed oil may reduce blood pressure and cholesterol levels, two important risk factors for heart disease.

One older, 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased HDL (good) cholesterol levels by 16%. Other research suggests that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health. Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries.

Blood Sugar Levels  Some older animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar.

One study in healthy adults found that those who consumed meals containing 65 g (about 2 oz) of pumpkin seeds had lower blood sugar levels after a high carb meal. Interestingly, the high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes. One large observational study found that people who consumed the highest amount of magnesium had a 15% lower risk of developing type 2 diabetes than those who consumed the lowest amount over a 28-year period. More research is needed to confirm these beneficial effects of pumpkin seeds.

Male Fertility  Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in males. Since pumpkin seeds are a rich source of zinc, they may improve sperm quality. Interestingly, evidence from one animal study found that supplementing with pumpkin seed oil and vitamin E improved sperm quality and reproductive performance in roosters. Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health. Together, all these factors may benefit fertility levels and reproductive function, especially in males.

Sleep  If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They’re a natural source of tryptophan, an amino acid that can help promote sleep. According to a 2014 study, consuming at least 1 g of tryptophan daily is thought to improve sleep. However, note that you would need to eat around 6 oz (170 g) of pumpkin seeds to achieve the needed amount of tryptophan.

Pumpkin seeds are also an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep, according to some observational studies. Some studies have found that taking a magnesium supplement could improve sleep quality and decrease the amount of time it takes to fall asleep in older adults with insomnia.

Weight Loss: The magnesium in pumpkin seeds can help regulate blood sugar and insulin levels, which may help with weight loss and reducing belly fat.

Digestive Health: The fiber in pumpkin seeds can help with gastrointestinal distress and promote regularity.

Immune System: Pumpkin seeds can help boost your immune system.

Bone Health: Pumpkin seeds contain nutrients that can help strengthen bones.

Skin And Hair: Pumpkin seeds can be good for your skin and hair.

 

Botanical Name: Cucurbita pepo L.
English: Pumpkin Seeds
Also, known as: Marrow, Abobora, Bitter Bottle Gourd, Bucka, Calabaza, Courge nue, Cubini, Duraffere, Dubba, Dynia, Étkezési Tok, Garten-Kürbis, Geonwomu, Ghia Kaddu, Giramonte, Giraumon, Gourd, Græskar, Guicoy, Harilik Kõrvits, Herkules-Keule, Hobakssi, Jerimum, Kabak, Kadu, Kadu I Maghrebi, Kadu I Rumikao Montini, Kaula, Kurlaru, Kumra, Kungulli, Lob-Abyad, Lob-Kar-E-Asal, Malange, Mandelgræskar, Marrow, Naahm gwa, Nan gua, Navadna Buca, Ntite, Ntsuudya, Pepokabocha, Pompion, Pompoen, Pottaigummadi, Pumpkin, Qar, Qar Maghrebi, Qar Rumi, Qara’a, Safed Kaddu, Schmuckkürbis, Shada Kumra, Summer Pumpkin, Tikva, Uritok, Zapallo, Zapayo, Zerri At L-Ger-A, Zucca Indi, Zucchette, Spargatok, Olajtok,
Origin: Canada
Harvested: Cultivated
Parts Used: Seed

General Information:
Cucurbita pepo, is an annual herb with climbing, creeping, or in some varieties bushy, 5-angled stems and 10-15 m long. The shallow root system is branched, growing from a well-developed taproot. The stems are scabrous and setose, branching, often rooting at the nodes. The thin leaves are simple, alternate, broadly ovate to deltoid, basally cordate, apically acute, palmately lobed with 5-7 lobes, marginally toothed, scabrous, palmately veined, 20-40 cm long, and 10-30 cm broad. Solid dark green or yellow-green or with grey-green markings. Long leaf-stalks hold the leaf blades above flowers and fruits. Flowers are large, showy, bright yellow-orange. Separate male and female flowers are borne on the same plant. Fruits are variable in size, shape, colour and texture. Fruit stems are not corky and are ridged all around, widening slightly at the base. Flesh is pulpy. Fruits of wild plants are normally bitter. Seeds are smooth, oval and flattened, with one end slightly more pointed than the other. Light to dark beige

It is important to note that the common names pumpkin and squash are used for more than one species of plant. Cucurbita pepo is a species of great economic importance, and mature and immature fruits, flowers and young leaves are used as vegetables. Cultivars such as Cucurbita pepo “Connecticut Field are grown commercially in immense quantities for making Halloween lanterns and pumpkin pies, in particular for the North American celebration of Thanksgiving.

The large seeds known as ‘pumpkin nuts’ or pepitas are also edible and rich in zinc, can be eaten raw, roasted, powdered and used as flour, or have the oil extracted and used for cooking or in salads. Pumpkin seeds are a popular flavouring in Southern Mexico; they both thicken the foods and lend a nutty flavour to them. Pumpkin seeds appear in many recipes from that region. Pumpkin seed oil is produced in greater scale only since the begin of the 20.th century. Pumpkin seed oil is extracted from pumpkin seeds that have been coarsely ground and toasted at temperatures of about 60 °C. Only by this procedure, its typical flavour is developed; pumpkin seed oils obtained by cold extraction are comparably tasteless.

Cucurbita pepo has been cultivated for its edible fruits for thousands of years and remains a crop plant of great economic importance today. An extensive range of cultivars is available, including those grown to produce fruits for Halloween lanterns and pumpkin pies, courgettes (zucchinis), marrows, many types of squashes and ornamental gourds.

How to use:
The simplest way is to just eat them. They are tasty and a nutritionally great snack or add to a salad or other food that you are eating.

Decoctions are suitable for roots, barks, large seeds & berries, and other dense material. The simple way to make decoction is, in a saucepan, add 1 tablespoon of dried herbs to 1 cup of water. Bring the water to boil, reduce heat and simmer for 30-60 minutes. Strain and squeeze out as much as liquid as possible and enjoy!

Tips:
You can sweeten your herbal decoctions with a bit of honey, natural fruit juice, stevia leaves powder and or licorice root powder.

Precautions:
You should consult with a qualified healthcare practitioner before using any herbal products, particularly if you are pregnant, nursing, or on any medications.
All information on this website is for educational purpose ONLY
This information has not been evaluated by Health Canada.
This information is not intended to diagnose, treat, cure, or prevent any disease.