Due to today’s hectic life and unbalanced lifestyle, many types of health problems have become common. Sitting on a chair for hours, eating fast food-junk food and lack of sleep have a negative impact on our health.
In such an environment, it becomes necessary that we include such superfoods in our diet, which strengthen the body from within and help fight these challenges. Pumpkin seeds is one of these superfoods.
These small looking seeds are a treasure trove of nutrients. According to a study published in the National Library of Medicine, the essential vitamins, minerals, antioxidants and healthy fats present in pumpkin seeds not only help in increasing immunity, but are also very beneficial for heart, diabetes, cancer, liver disease, digestive and mental health.
The study also states that pumpkin seeds have medicinal properties such as antimicrobial, anti-inflammatory and anti-ulcer. They are used in functional foods and pharmaceutical products.
So, today in Zaroorat Ki Khabar, we will talk about the benefits of eating pumpkin seeds. Also, we will know-
Which nutrients are found in pumpkin seeds?
Who should not eat pumpkin seeds?
Expert: Dr. Poonam Tiwari, Senior Dietician, Dr. Ram Manohar Lohia Institute of Medical Sciences, Lucknow
Question-1: Which nutrients are found in pumpkin seeds?
Answer- According to the United States Department of Agriculture (USDA), pumpkin seeds contain essential nutrients like protein, fiber, healthy fats, magnesium, zinc and antioxidants, which are very beneficial for health.
Question-2: How are pumpkin seeds beneficial for our health?
Answer- Pumpkin seeds contain an amino acid called tryptophan, which helps in getting good and deep sleep. Vitamin E and phenolic compounds present in it protect the body from damage caused by inflammation and free radicals. At the same time, omega-3 fatty acids and magnesium help in keeping blood pressure and cholesterol levels balanced. This keeps heart health healthy.
The high fiber present in it improves the digestive system. Also, magnesium, phosphorus and zinc strengthen the bones. Its regular consumption can also reduce the risk of breast and prostate cancer. Zinc, phytosterols and omega-3 fatty acids present in pumpkin seeds help in improving prostate health and fertility of men. At the same time, phytoestrogens like lignans found in them can reduce the symptoms of menopause.
Question-3: What is the right time to eat pumpkin seeds?
Answer- Pumpkin seeds can be eaten at any time. But it is considered good to eat it on an empty stomach in the morning, as a healthy evening snack or in small quantities before sleeping at night.
Question-4: How can pumpkin seeds be included in the diet?
Answer- It can be included in your diet in many ways. Such as-
- Pumpkin seeds soaked overnight can be eaten on an empty stomach in the morning.
- It can also be eaten by dry roasting it on low flame.
- It can be blended and added to smoothies or protein shakes.
- It can be used as a topping in oats and porridge.
- It can be added to salad, soup or raita.
- It can be mixed with other seeds (sunflower, chia, flax) and dry fruits and taken as a healthy snack.
Question-5: Which are the most beneficial among roasted, flavored or raw pumpkin seeds?
Answer- Three types of pumpkin seeds are available in the market – raw, roasted and flavored. It is important to understand their differences and benefits before eating them.
Raw Pumpkin Seeds: There is no processing of any kind in it. Therefore, the nutrients present in the seeds remain completely safe. This is the healthiest option.
Roasted Pumpkin Seeds: Pumpkin seeds are roasted in it. This enhances its taste. But roasting at high temperature or adding salt to it can destroy some healthy fats and vitamins.
Flavoured Pumpkin Seeds: Extra salt, sugar, spices or preservatives are added to it, which increases the taste but reduces the health benefits. People with high blood pressure or digestion problems should not eat them.
Question-6: Can pumpkin seeds be fed to children?
Answer- Yes, pumpkin seeds can be given to children in limited quantities. However, it is important to keep in mind their age and chewing ability. The essential nutrients present in the seeds help in the physical and mental growth of children.
Children above 3 years of age can be given it by grinding it and mixing it in soup, porridge, khichdi or curd. Give whole seeds only when the child can chew it properly so that it does not get stuck in the throat.
Question-7: Can eating pumpkin seeds in large quantities be harmful?
Answer- Senior dietician Dr. Poonam Tiwari says that there is no special harm in eating too many pumpkin seeds. But the amount of fiber, fat and calories in it is good. Therefore, eating it in excess can cause weight gain or digestive problems.
Question-8: How much pumpkin seeds is safe to eat daily?
Answer- Eating 1 to 2 tablespoons (about 15 to 30 grams) of pumpkin seeds daily is generally considered safe and beneficial. This provides adequate fiber, healthy fats, protein and minerals.
Question-9: Who should not eat pumpkin seeds?
Answer- People who have digestive problems, low blood pressure or food allergies should consume pumpkin seeds with caution. Apart from this, people who are losing weight and pregnant or breastfeeding women should also eat it in limited quantities because its excessive consumption can cause problems like gas, stomach pain or hormonal imbalance in some cases.
Also, in any kind of medical condition, consult a doctor before including pumpkin seeds in your diet.
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