The Health Benefits of Pumpkin Seeds & Pumpkins

Big, bold and beautiful. You can’t miss it. And it helps that this time of year they’re everywhere. But did you know that pumpkins are actually one of fall’s superfoods? The beauty of pumpkins extends way beyond the decorative. Pumpkins are a nutritional powerhouse and have numerous health benefits. In fact, whether you want to lose weight or just want to be healthy, pumpkins are your go-to food for fall.

One of the great attributes of pumpkin is that it boasts incredibly high levels vitamins and minerals, such as magnesium, potassium, pantothenic acid and magnesium, as well as vitamin C and vitamin E. But what makes pumpkins extra special is the high concentration and synergistic combination of carotenoids. And it even comes in at only only 49 calories per cup. Pumpkin being rich in nutrients and high in fiber, but low in calories, means it’s nutritious, while being low-calorie and filling. Pumpkin is the nutritional opposite of a donut. And there aren’t many foods that make the cut. Celery for example, a dieters favorite, isn’t exactly delicious or versatile – cooking or taste wise – and you can’t realistically eat enough of it to feel satisfied. 

As you’ll see below, pumpkin is packed with vitamins, minerals and other goodies that are good for your health; but to be quite frank, such stuff is always more interesting as an infographic. So, if you like pictures, but reading not so much, skip down for an awesome summary of why exactly pumpkin is a superfood.

 

PUMPKIN PERFECTION

Pumpkins get their bright orange hue from pigments known as carotenoids. Foods boasting high levels of carotenoids have been linked to several health- promoting and disease-fighting activities, and pumpkin is packed with them!

  • Cancer. Several studies suggests that foods rich in carotenoids may reduce the risk of several cancers, including skin, breast, colon, cervical, prostate, lung, and bladder cancer.
  • Heart disease. Research suggests a diet rich in carotenoid-rich fruits and vegetables is associated with reduced risk of cardiovascular disease.
  • žImmune function. Carotenoids are thought to boost immunity.
  • Vision. There are several types of carentoids. Pumpkin is rich alpha-carotene and beta-carotene lutein, which are carotenoids the body converts to vitamin A. Vitamin A plays an important role in healthy eyesight and also supports immune function. Furthermore, two carotenoids lutein and zeazanthin, as well as Vitamin C found in pumpkin are linked to reduced risk of cataracts and age-related macular degeneration.
  • Anti-aging! Recent research shows carotenoids may reduce the risk of premature death. In other words, you’re more likely to live longer! Research also suggests that a diet rich in vegetables that are rich in carotenoid rich foods are linked with having less wrinkles. Is there anything they can’t do?

PUMPKIN – EVEN MORE HEALTH BENEFITS

  • Pumpkin is packed with fiber. Pumpkin has such a nice consistency, you wouldn’t think it. Fiber helps to decrease the levels of total and “bad” cholesterol in the blood, helps regulate blood sugar, makes you feel full, promotes healthy digestion, protects against heart disease, and plays a role in weight loss.
  • Pumpkin is a low GI (glycemic index) food, which scientists believe may help protect against early age-related macular detention, reduce the risk of type 2 diabetes and heart disease and aid weight loss.
  • Pumpkin is an excellent source of vitamin C. Research shows that people who eat foods rich in antioxidants, including vitamin C, are less likely to suffer with high blood pressure and is associated with lower rates of cancer. Vitamin C in combination with beta-carotene and vitamin E (both of which are found in pumpkin), as well as zinc (found in pumpkin seeds) protect the eyes against age-related macular degeneration.
  • Pumpkin is also a great source of vitamin E, which research shows may reduce the risk of bladder cancer, as well as Alzheimer’s Disease. Also, vitamin C helps the body use vitamin E more efficiently, meaning they work synergistically for a more powerful effect. And what do you know? They’re both found in high levels in pumpkin.
  • Pumpkin boasts high levels of potassium. A diet low on natural foods and high in processed foods increases the likelihood of suffering with low potassium, which is linked with an increased risk of high blood pressure, heart disease, stroke, cancer, digestive problems, arthritis, and infertility.
 

PUMPKIN SEED AWESOMENESS 

But that’s not all the pumpkin has to offer. It’s seeds are full of goodness – or minerals, healthy fat and protein to be more precise, which offer many health benefits.

  • Pumpkin seeds are an excellent source of magnesium, which is important for good energy levels, healthy bones strong nervous and cardiovascular system. Studies also suggest that magnesium may have beneficial effects on diabetes and hypertension. Magnesium may sound common, but less that 1/3 of the US population meet their body’s daily magnesium requirements. Low levels of magnesium are linked with poor energy levels, asthma, diabetes, and osteoporosis.
  • Pumpkin seeds are loaded with a substance called phytosterol, which can help lower cholesterol, boost the immune response and reduce the risk of lung, stomach, ovarian and breast cancer.
  • Pumpkin seeds are a good source of L-tryptophan, a substance, which gets converted to serotonin in the body. Tryptophan depletion means that serotonin levels in the brain are low, which can in turn lead to depression and impaired cognitive function. L-tryptophan may improve mood and help against depression.
  • Not only does zinc help the brain, but it also plays an important role in the body’s immune system. As far back as Egyptian times has zinc been used to improve wound healing, and more recently research from 2012 shows that zinc may actually help reduce the risk of getting ill with the common cold, help speed up recover and reduce the severity of symptoms.
  • Several studies suggest that pumpkin seed oil may be beneficial to prostate health. Pumpkin seeds have been shown to improve symptoms in patients with benign prostatic hyperplasia, which is an age-related enlargement of the prostate gland.

Article continues after the pumpkin infographic below.

Pumpkin Power: Why pumpkins are a superfood

How to Make Roasted Pumpkin Seeds

So pumpkin seeds are awesome. But what do you do with them? The easiest thing is to simply roast them and the options are pretty much endless when it comes to seasoning pumpkin seeds:

Savoury: Salt, chili powder, cayenne pepper, cumin
Herbs: Coriander, thyme, oregano, parsley, rosemary – combine herbs with a little parmesan.
Sweet: Cinnamon, nutmeg, cardamom, cloves and allspice

ROASTED PUMPKIN SEED RECIPE

  1. Preheat oven to 350°F (180°C).
  2. Rinse the seeds taken from pumpkin insides.
  3. If you want coat seeds with a little (about 1 teaspoon) olive oil.
  4. In a small bowl mix pumpkin seeds with spice/seasoning of choice or combination of seasonings.
  5. Spread the seeds single layer out on baking sheet. Bake until the seeds are puffed and golden brown – 10 – 20 minutes, depending on the size of the seeds.

Sweet Cinnamon Pumpkin Seeds 

Follow directions above, but add in a small bowl add 1 tablespoon sugar, 1/2 teaspoon ground cinnamon, and 1/8 teaspoon ground allspice.

CHOCOLATE ROASTED PUMPKIN SEEDS

  1. Preheat the oven to 350°F.
  2. In a small bowl, combine 1 tablespoon of salt, 2 tablespoons of natural brown sugar (demerara/ turbinado/ muscovado) and 1 tablespoon of unsweetened cocoa powder. Add unrinsed (helps the mixture stick and gives it a sweet pumpkiny flavor) pumpkin seeds to mixture.
  3. Spray a little olive oil on baking sheet and spread coated seeds out in a single layer.
  4. Bake for about 20 – 25 minutes.

Eat them just so, or use to garnish breakfast cereals, steamed or sautéed vegetables, soups (e.g. corn, pumpkin, butternut squash), stews, enchiladas, tacos or salads.

Sources

  1. SuperFoods Rx: Fourteen Foods That Will Change Your Life. Steven G. Pratt, Kathy Matthews. HarperCollins, 2006.
  2. DiGiovanna JJ. Retinoid chemoprevention in patients at high risk for skin cancer. Med Pediatr Oncol 2001;36:564-7.
  3. Zhang S, Hunger DJ, Forman MR, et al. Dietary carotenoids and vitamins A, C, and E and risk of breast cancer. J Natl Cancer Inst 1999;91:547-56.
  4. Toniolo P, Van Kappel AL, Akhmedkhanov A, Ferrari P, Kato I, Shore RE, Riboli E. Serum carotenoids and breast cancer. Am J Epidemiol. 2001 Jun 15;153(12):1142-7.
  5. Levi F, Pasche C, Lucchini F, La Vecchia C. Selected micronutrients and colorectal cancer. a case-control study from the canton of Vaud, Switzerland. Eur J Cancer. 2000 Oct;36(16):2115-9.
  6. Garcia–Closas R, Castellsague X, Bosch X, Gonzalez CA. The role of diet and nutrition in cervical carcinogenesis: a review of recent evidence. Int J Cancer. 2005;117:629–637.
  7. Cook N, Stampfer MJ, Ma J, et al. Beta-carotene supplementation for patients with low baseline levels and decreased risks of total and prostate carcinoma. Cancer 1999;86:1783-92.
  8. Ruano-Ravina A, Figueiras A, Barros-Dios JM. Diet and lung cancer: a new approach. Eur J Cancer Prev 2000;9:395-400.
  9. Schabath MB, Grossman HB, Delclos GL, Hernandez LM, Day RS, Davis BR, Lerner SP, Spitz MR, Wu X. Dietary carotenoids and genetic instability modify bladder cancer risk. J Nutr. 2004 Dec;134(12):3362-9.
  10. Xu XR, Zou ZY, Huang YM, Xiao X, Ma L, Lin XM. Serum carotenoids in relation to risk factors for development of atherosclerosis. Clin Biochem. 2012 Jul 28.
  11. Tavani A, La Vecchia C. Biomed Pharmacother. Beta-carotene and risk of coronary heart disease. A review of observational and intervention studies. 1999 Oct;53(9):409-16.
  12. Ito Y, Kurata M, Suzuki K, Hamajima N, Hishida H, Aoki K. Cardiovascular disease mortality and serum carotenoid levels: a Japanese population-based follow-up study. J Epidemiol. 2006 Jul;16(4):154-60.
  13. Sluijs I, Beulens JW, Grobbee DE, van der Schouw YT. Dietary carotenoid intake is associated with lower prevalence of metabolic syndrome in middle-aged and elderly men. J Nutr. 2009 May;139(5):987-92. Epub 2009 Mar 25.
  14. Bendich, A., Carotenoids and the immune response. J. Nutr. 1989: 119, 112-115.
  15. http://www.webmd.com/healthy-aging/features/anti-aging-diet
  16. Berson EL. Nutrition and retinal degenerations. Int Ophthalmol Clin. 2000 Fall;40(4):93-111.
  17. Chaoyang Li, MD, PhD; Earl S. Ford, MD, MPH; Guixiang Zhao, MD, PhD; Lina S. Balluz, MPH, ScD; Wayne H. Giles, MD, MS; Simin Liu, MD, ScD. Serum {alpha}-Carotene Concentrations and Risk of Death Among US Adults The Third National Health and Nutrition Examination Survey Follow-up Study. Arch Intern Med., November 22, 2010
  18. Nagata C, Nakamura K, Wada K, Oba S, Hayashi M, Takeda N, Yasuda K. Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. Br J Nutr. 2010 May;103(10):1493-8. Epub 2010 Jan 20.
  19. Burger KN, Beulens JW, et al. Dietary fiber, carbohydrate quality and quantity, and mortality risk of individuals with diabetes mellitus. PLoS One. 2012;7(8):e43127. Epub 2012 Aug 23.
  20. Kaushik S, Wang JJ, Flood V, et al. Dietary glycemic index and the risk of age-related macular degeneration. Am J Clin Nutr. 2008 Oct;88(4):1104-10.
  21. Barclay AW, Petocz P, et al. Glycemic index, glycemic load, and chronic disease risk–a meta-analysis of observational studies. Am J Clin Nutr. 2008 Mar;87(3):627-37.  
  22. McMillan-Price J, Brand-Miller J. Low-glycaemic index diets and body weight regulation. Int J Obes 2006; 30: S40–S46.
  23. Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001;357:657-63.
  24. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001 Oct;119(10):1417-36.
  25. University Of Texas M. D. Anderson Cancer Center. “One Form Of Vitamin E Appears Beneficial In Reducing Bladder Cancer Risk.” ScienceDaily, 31 Mar. 2004. Web. 23 Oct. 2012.
  26. Mangialasche F, Kivipelto M, Mecocci P, Rizzuto D, Palmer K, Winblad B, Fratiglioni L. High plasma levels of vitamin E forms and reduced Alzheimer’s disease risk in advanced age. J Alzheimers Dis. 2010;20(4):1029-37.
  27. Vitamins and Supplements Lifestyle Guide. http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassium
  28. Laires MJ, Monteiro CP, Bicho M. Role of cellular magnesium in health and human disease. Front Biosci. 2004 Jan 1;9:262-76.
  29. Paolisso G, Barbagallo M. Hypertension, diabetes mellitus, and insulin resistance: the role of intracellular magnesium. Am J Hypertens. 1997;10:346–55.
  30. Champagne CM. Magnesium in hypertension, cardiovascular disease, metabolic syndrome, and other conditions: a review. Nutr Clin Pract. 2008 Apr-May;23(2):142-51.
  31. http://www.ars.usda.gov/is/AR/archive/may04/energy0504.htm?pf=1
  32. Woyengo, T A; Ramprasath, V R; Jones, P J H (2009). “Anticancer effects of phytosterols”. European Journal of Clinical Nutrition 63 (7): 813–20.
  33. Ostlund RE Jr. Phytosterols and cholesterol metabolism. Curr Opin Lipidol. 2004 Feb;15(1):37-41.
  34. Riedel WJ, Klaassen T, Schmitt JA. Tryptophan, mood, and cognitive function.  Brain Behav Immun. 2002 Oct;16(5):581-9.
  35. Thomson J, Rankin H, Ashcroft GW, et al. The treatment of depression in general practice: a comparison of L-tryptophan, amitriptyline, and a combination of L-tryptophan and amitriptyline with placebo. Psychol Med. 1982 Nov;12(4):741-51.
  36. Singh M, Das RR. Zinc for the common cold. Cochrane Database of Systematic Reviews 2011, Issue 2.
  37. Benign prostatic hyperplasia, University of Maryland Medical Center, http://www.umm.edu/altmed/articles/benign-prostatic-000018.htm
  38. Carbin BE, Larsson B, Lindahl O. Treatment of benign prostatic hyperplasia with phytosterols. Br J Urol. 1990; 66(6):639-641.
  39. Friederich M, Theurer C, Schiebel-Schlosser G. Prosta Fink Forte capsules in the treatment of benign prostatic hyperplasia. Multicentric surveillance study in 2245 patients [Article in German]. Forsch Komplementarmed Klass Naturheilkd. 2000; 7(4):20020-4.  

Explore these Topics:

Related

Trending

You Might Like

Wellness your inbox

Subscribe to our newsletter

Others are Liking

1 COMMENT

LEAVE A REPLY

Please enter your comment!
Please enter your name here