You Need To Know About These Secret Benefits of Pumpkin Seed

For women aged 40 and above, integrating pumpkin seeds into their diet can provide essential vitamins and compounds for improved overall health - which is exactly what we need in menopause and beyond.

These range from magnesium and zinc, to fatty acids and phytoestrols - they are packing quite the punch! But secret benefits do these tiny seeds offer to us?

Let's take a look...

The 9 Pumpkin Seed Benefits for Females

Keep your heart healthy and happy

Pumpkin seeds are a valuable source of magnesium, a mineral vital for various physiological functions. Among these, one of the most crucial is maintaining a healthy heartbeat, and research has shown that having steady magnesium levels can help regulate your blood pressure - which in turn reduces the risk of heart disease. Magnesium also helps your muscle function, allowing the heart to contract and relax properly.

Boost your immune system

Another essential mineral abundant in pumpkin seeds is Zinc. We need Zinc to bolster our immune system and its robustness is partially dependent on adequate zinc levels in the body. As per studies, zinc is vital for cell development and function, playing a significant role in inflammatory response and immune cell development. Regular consumption of pumpkin seeds can help ensure a sufficient intake of zinc, bolstering the body's defences against illnesses.

Give you the most lustrous locks

Who does want gorgeous luscious locks? Unfortunately, menopause plays havoc with our hair, stripping it of strength and fullness. The good news is that Omega-3 and omega-6 fatty acids found in pumpkin seeds have been associated with improved hair health. These essential fatty acids are known to enhance hair texture and stimulate growth, improving the condition of your hair! And that's not all - a study conducted in 2014 revealed that pumpkin seed oil could increase scalp hair count in men experiencing hair thinning, suggesting potential benefit for women who have lost the fullness of their hair too.

Make your skin glow

It's these same fatty acids that give us lovely hair, along with the vitamin E content in pumpkin seeds, can also contribute to our skin health. They help in maintaining skin moisture, reducing inflammation, and protecting the skin from harmful free radicals. Therefore, consuming pumpkin seeds regularly can help to give your skin a more youthful, hydrated, and radiant appearance!

Help you regulate cholesterol

How many of us see the GP for our post-40 check up with a bit of a worry around the old cholesterol markers? Phytosterols are naturally occurring compounds found in pumpkin seeds, and according to research, they can help lower LDL (the 'bad' one) cholesterol levels. Reducing LDL cholesterol plays a significant role in preventing heart disease, especially for those of us who are post-menopausal women and may be at a heightened risk.

Make your bones stronger

Magnesium and phosphorus are fundamental to bone health and good news - they can both be found in pumpkin seeds. These minerals are absoutely essential for bone formation, and a deficiency can lead to osteoporosis. As we know, menopausal (and post menopause) women are at a higher risk of osteoporisis as we age due to lower oestrogen levels, a concern for many women as they age. Incorporating pumpkin seeds into your diet can be a proactive step towards maintaining bone density.

Give you relief from bladder leaks

One of the lesser-known benefits of pumpkin seeds is their positive impact on bladder health. A 2014 study highlighted that pumpkin seed oil could help alleviate symptoms of an overactive bladder. For those with an overactive bladder (OAB), pumpkin seeds are a great, helpful natural remedy. Women's OAB can result from a variety of factors including weakened pelvic floor muscles, inflammation, or hormonal changes. Pumpkin seeds are rich in phytochemicals and essential fatty acids that can reduce inflammation in the urinary tract. Moreover, they contain magnesium, which may assist in nerve function, potentially benefiting bladder control. Additionally, the seeds have phytoestrogens that could balance hormonal levels, possibly influencing bladder function.

Lessen the risk of UTIs

Pumpkin seeds also display anti-inflammatory properties that can benefit the urinary tract and help to soothe UTIs. Their diuretic nature aids in flushing out toxins, which helps to boost your urinary health and keep your urinary tract infection-free, as much as possible. It's a natural way to support and maintain a healthy urinary system.

The Health Benefits of Fibre in Pumpkin Seeds

Pumpkin seeds, often overlooked, pack a punch when it comes to nutritional benefits, especially in their fibre content. A single ounce of shelled pumpkin seeds provides a robust 1.7 grams of dietary fibre. So, what role does this fibre play in supporting your health?

1. Boosting Digestive Health

Fibre is essential for maintaining a well-functioning digestive system. It helps regulate bowel movements by adding bulk to stool, which can prevent constipation. By promoting smoother digestion, fibre ensures your body's waste removal process is efficient.

2. Reducing the Risk of Chronic Diseases

Incorporating high-fibre foods like pumpkin seeds into your diet is linked to a lower risk of several chronic conditions. Diets rich in fibre have been associated with decreased chances of developing heart disease, type 2 diabetes, and obesity. This is because fibre can help control blood sugar levels, reduce cholesterol, and increase the feeling of fullness, which aids in weight management.

3. Supporting Heart Health

Pumpkin seeds contribute to heart health not just by controlling cholesterol but also by promoting good circulation. Fibre has the potential to lower harmful cholesterol levels, reducing the risk of plaque build-up in arteries, which is a major factor in heart disease.

By adding pumpkin seeds to your snacks or meals, you’re not only enhancing flavour but also investing in your long-term health with each fibrous bite.

How to Incorporate Pumpkin Seeds into Your Diet

Pumpkin seeds are versatile and can elevate both snacks and meals. Here are some delicious ways to include them in your diet:

• Snack on them: Enjoy them raw or roast them for added flavour. You can also choose between salted or unsalted versions based on your taste preference.

• Blend into smoothies: Add a handful of seeds to your morning smoothie for a nutty twist and an extra protein boost.

• Top your breakfast: Sprinkle them on top of Greek yogurt, oatmeal, or fruit bowls for a crunchy texture and nutritional punch.

• Enhance salads and soups: Use pumpkin seeds as a topping for salads and soups, adding both crunch and nutrients to your meal.

• Boost your baking: Incorporate them into your baking recipes. Whether you're making bread, muffins, or cakes, pumpkin seeds can be a delightful addition, providing a subtle crunch.

These seed-inspired ideas can easily add flavour, texture, and nutrition to your everyday meals.

Your FAQs on pumpkin seed benefits

Can Pumpkin Seeds Aid in Improving Sleep, and If So, How?

Pumpkin seeds might just be the natural sleep aid you've been searching for. Packed with beneficial nutrients, they offer a couple of key reasons why they could help you catch some quality Z's.

Tryptophan-Rich Powerhouse

Pumpkin seeds are a natural source of tryptophan, an amino acid that plays a crucial role in promoting sleep. Studies reveal that consuming at least 1 gram of tryptophan daily can enhance sleep quality. To reach this beneficial level, you’d need to munch on approximately 6 ounces (170 grams) of pumpkin seeds.

Magnesium Might

In addition to tryptophan, pumpkin seeds boast an impressive magnesium content. Magnesium is vital for numerous bodily functions, including sleep regulation. Observational studies suggest that maintaining adequate magnesium levels can lead to better sleep outcomes. Also, research indicates that magnesium supplements may enhance sleep quality and reduce the time it takes to fall asleep, especially in older adults dealing with insomnia.

While pumpkin seeds offer promising sleep-inducing properties, further research is necessary to fully understand their impact. However, incorporating them into your diet could be a simple and tasty way to support your sleep routine.

How many calories are in a one ounce serving of pumpkin seeds?

A one-ounce serving of pumpkin seeds, which is approximately 28 grams, contains about 160 calories. These calories primarily come from the fats and proteins present in the seeds, making them a nutritious and energy-dense snack.

In summary

Pumpkin seed benefits go way beyond being a simple snack. For women over 40, they’re especially helpful in maintaining good health during menopause and beyond. What are pumpkin seeds good for? Well, they’re packed with nutrients that support heart health, boost your immune system, and help strengthen bones. Plus, they’re great for your hair and skin, too.

On top of that, pumpkin seeds can promote bladder health and might even reduce the risk of UTIs. Including them in your daily routine can really make a positive impact on your overall wellness.