I Bet You Did Not Know This About Pumpkin Seeds

Who would have thought, ridden through the flesh and guts of such a bulbous orange shell, lay green seeds of glory that make-up one of the most powerful sources of plant-based nutrition on the planet. 

The pumpkin seed (Cucurbita sp.) is a member of the Cucurbitaceae family and is a great source of natural oils and unsaturated fatty acids (1).

Pumpkin seeds are the ultimate enigma of the plant-based diet. C’mon, how often do you see someone eating pumpkin seeds who isn’t vegan or vegetarian?

Heres the thing. Once you begin to incorporate the pumpkin seed in your diet, there is no turning back. Say good-bye to your sweet & tender pulled pork sandwiches, double decker cheeseburgers, and fall-off-the-bone ribs. You are full veggie now.

Truthfully, it is for good reason that the pumpkin seed is a go-to source for plant-based nutrition.

Let’s take a closer look into the benefits of the alleged throne to the plant-based kingdom.

 

Nutrient Dense

Pumpkin seeds provide a heap of essential amino acids and contain an abundance of minerals, namely: 

• Potassium
• Zinc
• Iron
• Magnesium
• Phosphorus
• Selenium
• Manganese (23)

Oil extractions from pumpkin seeds hold a rich phenolic and vitamin E content, comprising exceptional levels of antioxidants. Pumpkin seed oil is:

• Anti-diabetic
• Anti-carcinogenic
• Anti-microbial
• Anti-hypertensive
• Anti-inflammatory (2)

 

Anti-Diabetic

Pumpkin seeds uphold remarkable anti-diabetic activity as they mediate insulin levels and help regulate blood sugar (3).

The plant itself (Cucurbita maxima) is widely used in China & Mexico as a hypoglycaemia agent for regulating blood-sugar, and is traditionally used in northwest Iran for treating and controlling diabetes.

One study of 10 critical type-2 diabetic individuals demonstrated that extracts from the plant provided quick and legitimate relief (21).

Pumpkin seeds additionally contain the macromolecules Trigonelline (TRG), Nicotinic acid (NA), and D-chiro-inositol (DCI), which helps stabilize and maintain glycaemic levels. Evidently, pumpkin seeds pose great value for those with hypoglycaemia (20).

Another investigation examined the effects of pumpkin paste, concentrated with TRG and NA, on type-2 diabetic rats. The results exhibited a significant increase of the glucose and insulin tolerance of the rats, suppressing most of their diabetic symptoms (22).

Diabetes may be the largest worldwide epidemic of the 21st century. It has plagued the health of many and treatments cost a fortune.

The best way to treat diabetes, like all health disorders, is to prevent it from happening entirely. Incorporating pumpkin seeds or other nutraceutical supplements into your diet drastically reduces the risk of dealing with it later on, which is something to consider.

 

Cardiovascular Health

Pumpkin seeds play an important role in cardiovascular health.

Its heavy content of magnesium helps defend the heart from pathological alterations. In addition, pumpkin seed oil has been demonstrated to relax blood vessels and significantly reduce the risk of heart attacks (4).

The PUFAs (polyunsaturated fatty acid) of pumpkin seeds comprise an array of cardiovascular benefits, and may prevent and suppress the effects of:

• Coronary heart disease
• Cardiovascular diseases
• Atherosclerosis
• Ischemia (12)

It is widely recognized that high-PUFA diets are beneficial for heart and cardiovascular health, and should be regularly consumed (13).

The myth regarding the ill-attributed consequences of high-fat diets has been long debunked. In fact it is only trans and saturated fats that pose health risks (14).

One study examined the effects of pumpkin seed oil on atherogenic rats. The results demonstrated a significant reduction of total cholesterol and LDL-C (bad cholesterol) in serum concentrations. This suggests that pumpkin seeds may help prevent atherosclerosis (9).

Atherosclerosis is a disease that causes a plaque build-up in the arteries, and is generally the result of excessive LDL cholesterol (10).

Although cholesterol is often regarded as the root to all clogged arteries, the body does need it to function. It is only is excessive amounts where problems arise. An abnormally high cholesterol diet is correlated with an increased risk for cardiovascular related diseases (11). 

 

Anti-Cancer 

Pumpkin seeds present considerable benefits for cancer management.

Evolving evidence has lead researches to believe that phytoestrogen is the compound responsible for many of the anti-cancer benefits found in pumpkin seeds. It has demonstrated apoptosis and cytotoxic effects against breast and prostate cancer (16).

Hong et al. conducted a randomized double-blind experiment on prostate-hyperlasia patients that lasted one year. The result of daily pumpkin seed oil intake after merely 3 months displayed a vast reduction of cancer symptoms and an overall improvement of life. By the end of the experiment, nearly all hyperplasia induced problems subsided (5).

By the same token, pumpkin seed oil suppresses the spread of cancer cells through inhibiting cell adhesion, cell migration and cell invasion (6).

A further study of pumpkin seed extract demonstrated inhibition against cancer cell lines in the prostate, breast, and colorectal (15).

Through its abundance of normalizing enzymes, hyperplasia-suppression, and colon-cleansing properties, pumpkin seeds effectively quell the symptoms of cancer in the colon (17).

It is becoming of increasingly greater interest to use plant-based derivatives in the management of certain cancers.

The current pharmaceutical drugs and therapies, including chemotherapy, have severe side effects and often cause more harm than they treat. Pumpkin seed extract shows a promising nutraceutical potential in this domain.

 

Libido Enhancement

Yes, you read that right. These little rascals contribute to sexual vitality through a multitude of vitamins & minerals.

Regular consumption of this aphrodisiac will surely get you in the mood… Give them to your partner and maybe you’ll finally try that thing you always wanted to!

Pumpkin seeds provide a nourishing supply of zinc, which is a great supplement for erectile dysfunction since it increases sperm fertility, ejaculatory latency, and intromission. Zinc is widely known to enhance sexual health and overall stimulation (8).

Erectile dysfunction, which is prevalent amongst 17% of all men, originates from blockages in the neurovascular system that restricts blood flow to the genital region.

It is significantly greater among men with diabetes, hypercholesterolemia, and cardiovascular disease, all to which pumpkin seeds effectively treat (7).

In China, pumpkin seeds are heavily revered for their impact on prostate health. The prostate is very important for male sexual health as it regulates many hormonal functions. Pumpkin seeds also contain the amino acid ‘Myosin’, which is known to assist muscular contractions (19).

Furthermore, magnesium plays an important role in pumpkin seeds as it exerts a positive influence on testosterone production, specifically in men. Magnesium is recognized to improve physical performance, energy, and strength, as demonstrated in a 3 weak study of 25 male athletes (18).

 

Muscle-Building Properties

The vitamin & mineral constituents of pumpkin seeds make them extremely valuable for plant-based diets, especially if you are looking to build muscle.

Their high protein content makes them a go-to source for muscle growth and long-term energy.

Do not underestimate their size – with 19 grams of protein per 100 gram serving, they compete against several animal-based foods (9).

Amino acids also play a large role when it comes to building muscle and strength. They are the building blocks of protein, as protein needs amino acids to effectively activate muscle growth. Notably, pumpkin seeds carry a copious amount. Amino acids are responsible for:

• Delaying fatigue
• Increasing strength
• Heightening energy
• Improving exercise performance (24)

When you think of a muscle-building food source, with a hefty supply of protein and amino acids, I’m willing to bet pumpkin seeds did not cross your mind. You probably didn’t even put them in your top 10, gosh.

My goal with this article is to get pumpkin seeds at least in your top 10 of go-to protein foods.

Yes, they may not carry as much protein as steak, chicken, or tuna, but just look at its diversity of nutrients! Evidently, the little protein that is lost is made up in anti-cancer, anti-diabetic, and cardiovascular benefits! Give them a try. Please. 

Conclusion

Like a diamond in the rough, or should I say, like a seed in the pumpkin. These bad boys carry a bundle a benefits, and are nothing short of a stellar nutraceutical supplement.

Anti-Cancer. Anti-Diabetic. Cardiovascular Health. Sex. Do these words mean anything to you? If so, I encourage you to give pumpkin seeds a chance (if you do not already eat them every minute of the day).

Pumpkin seeds sit at the throne of plant-based health, and for good reason. Their wide-range of benefits, alongside their affordable price and convenience, make it an easy target for the human herbivores. 

Although I do caution, with its frequent consumption comes the consequences of heightened energy, increased strength, and a lower heart rate. You have been warned.