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Nutritional Benefits Of The Pumpkin Seed


Our Educational Content is Not Meant or Intended for Medical Advice or Treatment

Eating pumpkin seeds on keto provides various health benefits. I’m going to talk about them here, so you have a better idea of what you can expect from this healthy seed.

RELATED: Pumpkin Seeds Nutrient Dense And With Healthy Fats

Health Benefits of Pumpkin Seeds on Keto Worth Knowing

What Are Pumpkin Seeds?

Before I discuss the health benefits of keto pumpkin seeds, let me first tell you what the seed is. Organic pumpkin seeds are the edible seeds of a pumpkin, and roasted pumpkin seeds are a common snack nowadays. You can easily make your own roasted pumpkin seeds. Put the seeds on a baking sheet or baking tray. Add a few tablespoons of olive oil or coconut oil, so the seeds don’t stick to the parchment paper. Bake the pumpkin seeds for 45 minutes at 150°C.

The seeds are usually present in many homemade pumpkin seeds recipes, like pumpkin puree or keto granola. They are often consumed as a snack because they are popular as a healthy alternative to highly-processed snacks. Now that you have an idea of what the seed is, it’s time to talk about the health benefits.

1. High in Grams of Protein

Protein is a macronutrient your body needs, and it has many functions like repairing and building muscle tissues. It's also an essential component of your cells, as it mostly composes your nails and hair. Your body needs protein to create chemicals like hormones and enzymes, as well.  

Protein is also your muscle's building block as it helps promote muscle growth and keep muscle mass when doing strength training. A study revealed that consuming plenty of protein-rich food when doing resistance training can help increase muscle strength and mass. So if you're physically active or trying to enhance muscle mass and strength, an increase in your protein intake from your total calories is important.

2. High in Healthy Fats

Pumpkin seeds in wooden bowl and spoon | Nutritional Benefits Of The Pumpkin Seed | homemade pumpkin seeds

One great benefit of eating pumpkin seeds on keto is the abundance of healthy fats (like chia seeds, walnuts, and sunflower seeds) and being low in net carbs. Monounsaturated and polyunsaturated fats are all healthy fats, and these are the type of fats you need for your ketogenic diet. Monounsaturated fat, for example, may aid in reducing bad cholesterol levels in your blood and lowering your risk of stroke and heart disease. It also contains nutrients like vitamin E that acts as an antioxidant to protect the cells from free radical damage. 

Polyunsaturated fat has two major classes: omega-6 and omega-3 fatty acids. Omega-3 fatty acids are popular for providing many health benefits like playing their vital role in the function and development of the brain. Research suggests that omega-3 may help enhance memory function in older adults.

3. Loaded with B Vitamins

Planting pumpkin seeds in your yard is a great way to have easy access to the seeds so you can take advantage of its abundance in B vitamins. These vitamins contribute to maintaining one’s good health and well-being. They serve as building blocks of the body that have a direct impact on the following bodily functions:

  • Muscle tone
  • Cardiovascular health
  • Hormones and cholesterol production
  • Proper nerve function
  • Healthy appetite
  • Good digestion
  • Healthy brain function
  • Good eyesight
  • Energy levels
  • Growth of red blood cells
  • Cell health 

4. High in Zinc

Zinc is a trace mineral important for the immune system as it attacks cancerous and infected cells and regulates and controls your immune responses. It also plays a role in keeping the structure and integrity of your skin. Low zinc levels and slow zinc metabolism in the body may lead to chronic wounds. Many skin creams for skin irritations on the market contain zinc. 

5. Has Complete Vitamin E Complex

Beautiful happy woman enjoying freedom outdoors | Nutritional Benefits Of The Pumpkin Seed | planting pumpkin seeds

Pumpkin seeds are one of the seeds with complete vitamin E complex, which comprises of alpha-, beta-, delta-, and gamma-tocopherols. You have all these different complex parts of vitamin E that people don't usually get. 

These complex parts are good for the heart, skin, pituitary glands, menopause, adrenal health, and general healing. A lot of times, people depend on grains to get vitamin E, but often, you really don't get the vitamin. As soon as manufacturers grind the seeds into flour, they loses the vitamin E complex. Ideally, you should eat raw or roasted pumpkin seeds rather than consuming pumpkin seed flour.

RELATED: Fennel Seeds For Stomach Bloating And Cramping

6. Loaded with Manganese

Keto pumpkin seeds are also rich in manganese, a trace mineral that provides various health benefits. One of these is it contributes to the improvement of your bone health along with other nutrients. When combined with other essential nutrients like copper and calcium, manganese aids in supporting bone density, maintenance, and development. A study showed that this mineral can help reduce spinal bone loss in older women when taken with copper, zinc, and calcium.   

7. Rich in Phosphorus

Phosphorus is one of the most abundant minerals in your body. Your body needs phosphorus to support the following bodily functions:

  • Reduction in muscle pain after exercise
  • Conduction of nerves
  • Maintenance of a regular heartbeat
  • Assistance in muscle contraction
  • Balance and use of vitamins and minerals
  • Production of the body's genetic building blocks
  • Growth, maintenance, and repair of cells and tissue
  • Filtering out of kidney waste
  • Building strong teeth and bones 

8. Has Magnesium 

Woman doing squats on platform in gym | Nutritional Benefits Of The Pumpkin Seed | pumpkin seeds side effects

Magnesium is another abundant mineral in the body. It functions as a helper molecule in many biochemical reactions in the body, such as the following:

  • Nervous system regulation
  • Muscle movements
  • Gene maintenance
  • Protein formation
  • Energy creation

Your cells also need magnesium to properly function. This mineral can help boost your performance when exercising, too, as your body requires 10-20% of it during a workout. Helping to transport blood sugar into your muscles for energy use and disposing of lactate that can build up in your muscles and cause pain during exercise are some of the ways magnesium helps the body.   

9. Has Phytosterols

What are phytosterols? These are plant-based chemicals present in plant cell membranes. Their structure is similar to the human body's cholesterol. When you consume them, phytosterols compete with cholesterol for absorption in your stomach. This activity can block cholesterol absorption, resulting in low levels of cholesterol in the body. 

Phytosterols also help prevent the enlargement of the prostate. That’s why if you look at a lot of prostate remedies, they usually have pumpkin seeds because the seeds are useful as an anti-prostate enlargement remedy. 

Pumpkin seeds are healthy and keto-friendly. You can easily mix them with a cup of low-carb veggies. They are rich in healthy fats and loaded with other essential nutrients, making perfect for your ketogenic diet. You can eat half an ounce of raw pumpkin seeds with your keto bread (made of husk powder with chocolate chips) during breakfast. So, go ahead and start including this as one of your ingredients in your diet to experience the health benefits you deserve!

When do you plan to include pumpkin seeds in your keto meal plan? Share your thoughts in the comments section below!

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment. 

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