PUMPKIN SEEDS - remedy for enlarged prostate

 PUMPKINS SEEDS - BENEFICIAL NUTRIENT

 

 

 

 

A pumpkin seed, also known  as a pepita  is edible and rich in nutrients. The seeds are typically flat and oval in shape, have a white outer husk. After husk is removed, we will find   light green  color  seed. The seeds are nutrient- and calorie-rich, with especially high content of fat  protein, dietary fiber, and numerous nutrients.

Pumpkin seeds are a common ingredient in Mexican cuisine and are also roasted and served as a snack. Marinated and roasted, they are an autumn seasonal snack as well as a commercially produced and distributed packaged snack, like sunflower seeds, available year-round. Pepitas are known by their Spanish name (usually shortened), and typically salted and sometimes spiced after roasting.

The earliest known evidence of the domestication of Cucurbita dates back 8,000–10,000 years ago, predating the domestication of other crops such as maize and common beans in the region by about 4,000 years. Changes in fruit shape and color indicate intentional breeding of C. pepo occurred by no later than 8,000 years ago.^[3][4] The process to develop the agricultural knowledge of crop domestication took place over 5,000–6,500 years in Mesoamerica. Squash was domesticated first, with maize second, followed by beans, all becoming part of the Three Sisters agricultural system.

As an ingredient in mole dishes, they are known in Spanish as pipián. A Mexican snack using pepitas in an artisan fashion is referred to as pepitoría. Lightly roasted, salted, unhulled pumpkin seeds are popular in Greece with the descriptive Italian name, passatempo ("pastime").

The pressed oil of the roasted seeds of a Cucurbita pepo subsp. pepo var. 'styriaca' is also used in Central and Eastern Europe as cuisine. An example of this is pumpkin seed oil. Pumpkin seeds can also be made into a nut butter.

 

 

 

 

Nutrition

Pumpkin and squash seed kernels, roasted, with salt added
Nutritional value per 100 g (3.5 oz)
Energy	2,401 kJ (574 kcal)
Carbohydrates	14.71 g
Sugars	1.29 g
Dietary fiber	6.5 g
Fat	49.05 g
Saturated	8.544 g
Monounsaturated	15.734
Polyunsaturated	19.856
Protein	29.84 g
Vitamins	Quantity%DV†
Thiamine (B1)	6% 0.07 mg
Riboflavin (B2)	13% 0.15 mg
Niacin (B3)	30% 4.43 mg
Pantothenic acid (B5)	11% 0.57 mg
Vitamin B6	8% 0.1 mg
Folate (B9)	14% 57 μg
Vitamin C	8% 6.5 mg
Vitamin E	4% 0.56 mg
Vitamin K	4% 4.5 μg
Minerals	Quantity%DV†
Calcium	5% 52 mg
Iron	62% 8.07 mg
Magnesium	155% 550 mg
Manganese	214% 4.49 mg
Phosphorus	168% 1174 mg
Potassium	17% 788 mg
Sodium	17% 256 mg
Zinc	80% 7.64 mg
Other constituents	Quantity
Water	2.0 g

Dried, roasted pumpkin seeds are 2% water, 49% fat, 15% carbohydrates, and 30% protein (table). In a 100 gram reference serving, the seeds are calorie-dense (574 kcal), and a rich source (20% of the Daily Value, DV, or higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium, and phosphorus (table). The seeds are a moderate source (10–19% DV) of riboflavin, folate, pantothenic acid, sodium, and potassium (table). Major fatty acids in pumpkin seeds are linoleic acid and oleic acid, with palmitic acid and stearic acid in lesser amounts.

The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita. The total fat

content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita.

Traditional medicine

Pumpkin seeds were once used as an anthelmintic in traditional medicine in China to expel tapeworms parasites, such as Taenia tapeworms. This led to the seeds being listed in the United States Pharmacopoeia as an antiparasitic from 1863 until 1936

 

Pumpkin seeds can be eaten raw but taste especially delicious roasted. To roast them, toss them in olive oil or melted butter, plus salt, pepper, and any other seasonings you desire. Spread them on a baking sheet and cook them in the oven at 300°F (150°C) for 30–40 minutes, or until brown and crunchy.

 Health Benefits

 

Pumpkin seeds may be small, but they’re packed full of valuable nutrients.

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

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 11 health benefits of pumpkin seeds that are supported by science.

 Full of Valuable Nutrients

Pumpkin seeds are also known as “pepita” — a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.

These shell-free seeds are green, flat and oval.

One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.

In addition, a 1-ounce (28-gram) serving contains (1):

• 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

High in Antioxidants

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.

It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects.

Linked to a Reduced Risk of Certain Cancers

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

 Improve Prostate and Bladder Health

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.

Very High in Magnesium

Pumpkin seeds are one of the best natural sources of magnesium — a mineral that is often lacking in the diets of many Western populations.

In the US, around 79% of adults have a magnesium intake below the recommended daily amount.

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.

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Improve Heart Health

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

A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure (the bottom number of a reading) by 7% and increased “good” HDL cholesterol levels by 16%.

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.

 Can Lower Blood Sugar Levels

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar.

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.

An observational study in over 127,000 people found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.

More research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.

 High in Fiber

Pumpkin seeds are a great source of dietary fiber — shelled seeds provide 1.1 grams of fiber in a single 1-oz (28-gram) serving.

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 

Improve Sperm Quality

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.

Evidence from one study in mice suggests they may also protect human sperm from damage caused by chemotherapy and autoimmune diseases

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.

 Help Improve Sleep

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.

Consuming around 1 gram of tryptophan daily is thought to improve sleep .

However, you would need to eat around 7 ounces (200 grams) of pumpkin seeds to achieve the needed amount of tryptophan.

The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.

In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep

Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels

Easy to Add to Your Diet

If you want to experience the benefits of pumpkin seeds, they’re easy to incorporate into your diet.

In many countries, they’re a popular snack that can be eaten either raw or roasted, salted or unsalted.

Besides eating them on their own, you can add them to smoothies, Greek yogurt and fruit.

You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.

However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.

If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce their phytic acid content. Roasting them may help as well.

 

enlargement and an overactive bladder