Top 8 Science-Backed Benefits Of Pumpkin Seeds For Weight Loss

Are you tired of doing heavy exercise and dieting and still failing to get the desired weight? If so, then try something new–yes, pumpkin seeds! These tiny yet mighty seeds are packed with essential nutrients and can help you achieve your weight loss goals. 

Pumpkin seeds are rich in healthy fats and protein, which can help control your appetite and promote feelings of fullness. They're also loaded with fibre, which can prevent overeating and promote healthy digestion. 

In this blog, we will see the top 8 science-backed benefits of pumpkin seeds for weight loss and for females. We will also look out for the possible disadvantages of pumpkin seeds!

Table Of Contents

1. What Makes Pumpkin Seeds Special?

2. Top 8 Benefits of Pumpkin Seeds For Weight Loss

3. 4 Best Pumpkin Seeds Benefits For Females

4. Nutritional Value Of Pumpkin Seeds Per 100 gm

5. Disadvantages of Pumpkin Seeds

6. The Final Say

7. FAQ

8. References

What Makes Pumpkin Seeds Special?

Why are pumpkin seeds special? Well, to answer this, let’s understand the science behind these tiny yet beneficial seeds. These are obtained from pumpkin, which is scientifically known as Cucurbita pepo. It belongs to the family Cucurbitaceae and is highly nutritious due to the presence of essential vitamins and minerals.

Due to their high protein content, these are being consumed as snacks or protein supplements. Besides proteins, these are enriched with carbohydrates, vitamins, carotenoids, squalene, phytosterols, cucurbitacin, and phenolic compounds.

These have the potential to prevent prostate cancer and urinary disorders and are effective for managing hypertension and diabetes. They also show anthelmintic, anti-hypercholesterolemia and antitumor activities.

So, the nutritional profile of pumpkin seeds makes it an excellent choice for your health and fitness. You can eat it in varieties, like adding them to smoothies or roasting them.

Also Read: Discover Jamun Seeds Powder Benefits For Health, Skin And Diabetes 

Top 8 Benefits Of Pumpkin Seeds For Weight Loss

Obesity and overweight are the two primary conditions that around 1.3 billion people are dealing with worldwide. Not only this, it is the leading cause of cardiovascular disease. When a person is overweight, they may feel breathless, have difficulty doing physical activity, have joint and back pain and feel tired all the time.

Pumpkin seeds possess properties to deal with weight issues. So, let us understand the potential benefits of pumpkin seeds for weight loss: 

1. Rich In Healthy Fats

Pumpkin seeds are rich in omega-6 and omega-3 fatty acids, which are healthy fats required for the body to control the LDL cholesterol level. Healthy fats help to provide satiety for longer, reducing unnecessary hunger and promoting weight loss.

2. High Protein Content

Protein helps to maintain lean muscle mass during calorie restriction and promotes the feeling of fullness, as protein is a key player in weight loss. Without resorting to high-calorie options, pumpkin seeds are an excellent snack option for those aiming to boost their protein intake as they contain a considerable amount of protein.

Also Read: Protein And Fibre Rich Foods For Weight Loss

3. Dietary Fibre For Satiety

The high dietary fibre content in pumpkin seeds is another factor that aids in weight loss. Fibre adds bulk to your diet without adding many calories, promoting a feeling of fullness and preventing overeating. It also supports digestive health, contributing to a well-functioning metabolism.

Also Read: 9 Advantages of Eating More Fiber

4. Essential Micronutrients

As discussed above, pumpkin seeds are rich in manganese, zinc, magnesium, and iron, which assist in metabolism, physiological processes, regulation of blood sugar levels, and energy production. Balancing these aspects is crucial for effective weight management.

5. Enhances Appetite Control

While working to achieve your desired weight, it is essential to watch what you eat. Excess fats, oil, sugar or even salt contribute to weight gain. Pumpkin seeds are good enough to help you with appetite control. 

These are enriched with healthy fats, protein, and fibre, promoting better portion control and reducing the likelihood of overeating. In addition, eating pumpkin seeds by mixing nutritious meals also helps reduce postprandial glycemia.

Also Read: Mindful Eating: The Art of Reclaiming Your Love For Food!

6. Boosts Metabolism

A healthy metabolism is necessary for burning calories more efficiently. Pumpkin seeds are loaded with micronutrients like magnesium (65% of DV ) that contribute to maintaining your metabolism, making weight loss more achievable. 

7. Stabilising Blood Sugar Levels

Eating junk foods or processed food increases blood sugar levels, which is a significant reason for weight gain. Pumpkin seeds are rich in magnesium content which is very good in regulating sugar levels.

Stable blood sugar levels can help prevent energy crashes and sugar cravings, supporting a more consistent and controlled approach to weight loss.

8. Balancing Hormones

An Imbalance of hormones can result in medical conditions like Polycystic Ovarian Disease (PCOD), Polycystic ovary syndrome (PCOS) or Thyroid. These conditions hinder the weight loss process and make it challenging to manage a healthy weight. 

For this, pumpkin seeds can play a pivotal role as they are rich in zinc. For 32.25g of seeds, you can get 2.25 mg of zinc to keep working on hormone regulation. You can incorporate pumpkin, flaxseed, sesame, and sunflower seeds to boost your weight loss process and maintain hormone balance.

Also Read: How Do Hormones Impact Weight And Fat Storage?

4 Best Pumpkin Seeds Benefits For Females

Some potential benefits of pumpkin seeds for females include the following:

1. Supports Menstrual Health

Women suffer a lot during their menstruation like bloating, period cramps, mood swings, weakness and much more. Pumpkin seeds can help you maintain your menstrual health. Actually, these are rich in minerals like magnesium and zinc may help balance oestrogen and progesterone levels. Zinc and omega 3 help relieve period cramps.

2. Excellent For Heart Health

The antioxidants like magnesium, zinc, and unsaturated fats present in pumpkin seeds play a vital role in protecting your heart. These tiny wonders are capable of reducing LDL cholesterol levels and managing blood pressure.

Moreover, their capability to improve nitric oxide generation contributes to having positive effects on heart health.

3. Improves Bone Health

The high magnesium content of pumpkin seeds is essential for maintaining bone and muscle health. Healthy bones provide a proper posture and balance to the body. According to the American Heart Association, a daily intake of 30 g of pumpkin seeds is necessary for keeping your bone health optimum. 

You can get around 190 mg of magnesium from 32.25 grams of pumpkin seeds. Magnesium helps in regulating more than 600 chemical reactions in the body, osteoclast formation and regulation of osteoblasts. 

4. Filled With Antioxidant Properties,

These tiny seeds are enriched with antioxidant properties due to their flavonoid and carotenoid compounds. These are also good sources of phenolic acids and vitamin E.

Antioxidants are basically required to inhibit the functioning of free radicals that damage the cells and protect them from inflammation. You can add pumpkin seeds to your diet to promote your health and prevent oxidative stress.

Nutritional Value Of Pumpkin Seeds Per 100 gm

Pumpkin seeds are rich in micronutrients like manganese, iron, zinc, magnesium, and copper, and they are also good sources of fibre, proteins, healthy carbohydrates, and healthy fats. All these nutrients combine to boost the body's overall function and make pumpkin seeds a great snack for people.

Also Read: Basil Seeds VS Chia Seeds: Which Is Better For Your Health? 

Disadvantages of Pumpkin Seeds

Although pumpkin seeds are very nutritious and healthy for the overall functioning of the body, some fillers make them unsuitable for some people. Therefore, it is important to understand the disadvantages of pumpkin seeds, like

The Final Say

Pumpkin seeds are the hidden gems that provide various health benefits. Their nutrient-dense profile makes them valuable to a balanced and mindful eating plan. 

By harnessing the power of pumpkin seeds, you can take a step closer to achieving your weight loss goals while nourishing your body with the essential nutrients it needs for overall well-being.  So, let the tiny but mighty pumpkin seed become your new favourite companion in the quest for a healthier, fitter you.

FAQ

1. Can pregnant women eat pumpkin seeds?

Although pumpkin seeds are healthy and nutritious, some properties might not suit everyone, especially pregnant women. So, in that case, you should consult your doctor or dietitian.

2. What are the side effects of eating pumpkin seeds?

If consumed excessively, pumpkin seeds' possible side effects include

• Digestive issues

• allergies

• May interfere with medication

3. How do pumpkin seeds help to maintain blood sugar levels?

The magnesium content in the pumpkin seeds regulates the sugar levels in the body.

4. How do pumpkin seeds help in weight loss?

The protein content of pumpkin seeds helps to reduce the craving which assists in weight loss.

5. How to eat pumpkin seeds for weight loss?

You can enjoy pumpkin seeds as a snack, sprinkle them on salads, blend them into smoothies, or incorporate them into recipes like pesto or granola bars for a nutritious and satisfying addition to your diet.

References

• Effectiveness of combined seeds (pumpkin, sunflower, sesame, flaxseed): As adjacent therapy to treat polycystic ovary syndrome in females - PMC 

• Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.) - PMC 

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