#pumpkinseeds, #kaddukebij, Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.

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Because of this, pumpkin seeds have been associated with several health benefits.

These include improved heart health, prostate health and protection against certain cancers.

What's more, these seeds can be easily incorporated into your diet.

Here are the top health benefits of pumpkin seeds that are supported by science.

1-ounce (28-gram) serving contains -

Fiber: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams (6 of which are omega-6s)
Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits.

Pumpkin seeds contain antioxidants like carotenoids and vitamin E

Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.

Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers.

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women.

Others studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer.

Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells .

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 one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life .

Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.

One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function.

Pumpkin seeds are one of the best natural sources of magnesium

Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:

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

Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids — all of which may help keep your heart healthy

Animal studies have also shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels — two important risk factors for heart disease.

Other studies suggest 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.

This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Several studies have found that supplementing with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.



The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes

Pumpkin seeds are a great source of dietary fiber. 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

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men

Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.

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 men.

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.

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