The Nutritional Benefits Of Pumpkin Seeds | A New Superfood
What you’ll find inside this bag: Here are a handful of reasons why nutritionists are saying that the nutritional benefits of pumpkin seeds are making them a superfood.
It’s no doubt that pumpkin seeds are one of the most nutrient dense foods out there.
We’ve even spoken to our nutritionist pals over at Naughty Nutrition, and they mention pumpkin seeds being one of their top favourite superfoods that actually ‘supersede’ plenty of other foods based solely on the nutritional benefits alone.
Pumpkin seeds are a low-carb, high protein, high healthy fat, high vitamin, mineral and antioxidant food that pack a lot of power for a tiny little seed.
HERE ARE SOME OF THE TOP SCIENCE-BACKED NUTRITIONAL BENEFITS OF PUMPKIN SEEDS, FROM A NUTRITIONIST’S POV:
HIGH IN VITAMINS, MINERALS & ANTIOXIDANTS
Pumpkin seeds, and pumpkin seed oil contain a high amount of beneficial nutrients. For example, 1/4 cup contains an RDA (recommended daily allowance) breakdown that looks something like this:
Minerals and microminerals
Manganese 64%
Phosphorus 57%
Copper 48%
Zinc 23%
Iron 16%
Macronutrients
Carbs 2%
Protein 20%
Healthy fats 20% (nearly 7g coming from polyunsaturated fats)
Antioxidants & Vitamins
Vitamin E 5%
Omega 3 2%
One thing that makes the nutritional benefits of pumpkin seeds really unique is that they not only contain antioxidants, vitamins and minerals, but the varieties of the types of specific nutrients is vast.
For example, pumpkin seeds contain the fat-soluble vitamin, and antioxidant Vitamin E. But, not just 1 kind of Vitamin E, rather, they contain 5 different forms of Vitamin E: Alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol.
Pumpkin seeds are also one of the world’s best sources of zinc and manganese, which are vital for a healthy immune system and for reproductive health.
PUMPKIN SEEDS CONTAIN HEALTHY FATS WHICH SUPPORT MENTAL & HEART HEALTH
We’ve finally hit a point where we can truly look at a lot of fat containing foods as being amazing for us, especially if those fats are derived from plants rather than animals.
The fat breakdown of pumpkin seeds is an incredibly healthy one, with emphasis on the polyunsaturated fats especially Omega 3, and Omgea 6 fatty acids, and little to no saturated fat content.
Polyunsaturated fats contain both Omega 3 and Omega 6 fatty acids, and with a proper balance are very beneficial for the health of your brain, as well as the health of your heart.
PUMPKIN SEEDS ARE LOADED WITH PROTEIN THAT KEEPS YOU FEELING FULL
As you can see above, per 1/4 cup of pumpkin seeds there is nearly 20% of your daily requirement for protein.
While some claim that protein should be sourced from meat, this simply isn’t true.
There are plenty of plant-based sources of protein that are effective in providing you with your daily requirement, that support energy production, as well as healthy cellular production. Pumpkin seeds are a great way to get added protein into your diet, without the environmental impact, as well as dietary impact of eating excess amounts of animal-based products.
Dietary protein has been shown to help increase a feeling of satiety and fill you up. Ultimately helping to reduce simple carb snacking, and assist with cravings, weight loss and weight maintenance.
PUMPKIN SEEDS CONTAIN FIBER, WHICH IS GREAT FOR YOUR GUT
If you are looking for new ways to increase your fiber intake, pumpkin seeds are a great option for you!
Not only is fiber being increasingly being linked to reducing your risk of chronic disease, but it can help to feed your healthy gut bacteria, assist in detoxifying your colon and helps to keep you regular.
The high fiber content of pumpkin seeds, combined with healthy fats and high protein make it a perfect snack for keeping your gut nice and healthy, as well as provides you with energy and helps you lose weight by keeping you feeling full and satisfied.
PUMPKIN SEEDS ARE GREAT FOR MEN’S HEALTH
Probably one of the most well-known nutritional benefit of pumpkin seeds, and one that holds true. Several studies have linked a diet that is rich in pumpkin seeds, or pumpkin seed oil, to the reduced risk of benign prostatic hyperplasia (BPH), a condition where the prostate enlarges and causes problems with urination.
That, combined with pumpkin seeds’ high zinc level, may help with male fertility and sperm quality. Zinc is a beneficial mineral that has been linked to improved sperm quality, as well as healthy testosterone levels.
PUMPKIN SEEDS ARE GREAT FOR WOMEN’S HEALTH
Zinc has not only been associated with the health of the prostate for men, but it is a very valuable fertility and hormone nutrient. Not only is zinc very important to support the immune system, but it also plays a role in the regulation and homeostasis or balance of hormones for women including prolactin, progesterone and estrogen.
This valuable nutrient is found in pumpkin seeds and is vital for the health of the reproductive system. One of the added nutritional benefits of pumpkin seeds for women is that they also contain healthy fats and fiber, which helps balance hormones to support women’s health.
High fiber diets help to lower the concentrations of estrogen in the blood, and healthy fats are anti-inflammatory, boost metabolism and help to control hunger.
As you can see the nutritional benefits of pumpkin seeds make them so much more than a tiny seed, or bite sized snack, and instead a powerful food that has many dietary benefits and can be easily added to your daily lifestyle.
They not only have an undeniable taste, an amazing crunch factor, but they are loaded with plenty of science-backed nutritional benefits that outweigh plenty of other snacking options.
There are so many ways you can take Skuta’s pumpkin seeds on-the-go with you. We’d love to see your favourite way to Skuta and don’t forget to tag us @skutapumpkin and use #snackskuta for a chance to be featured.
