Pumpkin seeds originally come as hard and white but the shell free version is green and flat. They are high in fat and protein while containing traces of carbs and fibre. It also contains important trace minerals like manganese, copper, magnesium, phosphorus, zinc and iron. Let us first explore what is the balance of Omega -3 and Omega – 6 before we go to the main benefits.
Understanding the omega situation in pumpkin seeds
Omega – 6 fatty acids have got a bad rap on social media as the number one cause of inflammation. The truth is that omega – 6 fatty acids is not bad, only that the proportion of omega – 3 to omega – 6 needs to be 1:1. But today our diet with all the fried food and vegetable oils this proportion has become as high as 1:25. Omega – 3 fatty acid converts to EPA first and then to DHA which are the building blocks of brain and nervous system. The tissues which contain this part of the body are mostly fats. This also means that you should not go into a low fat diet too long because that would impact several body functions where fattty acids are the key essentials.
Today virtually everything is cooked and prepared in refined vegetable seed oils. Oils like safflower oil, palm oil, sunflower oil, groundnut oil, sesame oil or canola oil, all sound good and healthy because they are natural. But the fact is that they are loaded with Omega – 6 fatty acids which disturb the omega balance. No one wants to stop using these refined oils for cooking because it is less expensive. Also everyone thinks that the word “refined” means that this oil is now better than the originally extracted from the cold pressed process.
With so much of Omega – 6 fatty acids now entering our body, we need ways to boost up the intake of Omega – 3 with some food which is easily available and tasty to eat too. Here comes Pumpkin Seeds.
Benefit No 5 – Magnesium & Manganese
This important trace mineral helps absorbs calcium. That means it is important for bone health. Magnesium helps with better stress management and better sleep. The green part in pumpkin seeds is chlorophyll which contains magnesium. Refined sugars, alcohol intake, flour, excessive calcium intake can all lead to magnesium deficiency. So if you are having this problem, pumpkin seeds have to be part of your diet.
Manganese on the other hand is also important and vital for many processes in the body. It helps metabolise glucose, amino acids, cholesterol and carbs. It helps information of key enzymes.
Benefit No 4 – Phosphorus
Pumpkin seeds are rich in phosphorous. Low phosphorous levels lead to tiredness and fatigue. Insulin resistance and alcohol intake is the primary reason for lack of phosphorous. In fact phosphorous is one of the main reason why if you start intermittent fasting, you all of a sudden get a surge of energy despite not eating food for a prolonged period. If you are a regular drinker, then pumpkin seeds should be part of your daily diet.
Benefit No 3 – High in Omega -3 and low in Omega – 6
The low omega – 6 content means that you can consume pumpkin seeds in large quantity and still benefit from the omega – 3 intake. Omega – 3 plays a vital role in T3 absorption by the cells, a vital function in the thyroid chain. If you don’t want to resort to supplements, pumpkin seeds is your best bet.
Benefit No 2 – Calories
Calories might not be as bad as you think. They are the basic units of energy. Pumpkin seeds are a natural source of calories which you will need for daily energy needs.
Benefit No 1 – Weight management
If you are on a weight loss diet, you need to understand the role of pumpkin seeds. They are high in natural fats and low in carbs. Pumpkin seeds should be consumed after a meal. The fat content helps you to feel full after a meal and go longer between two meals. It also helps you reduce the urge of snacking between two meals.
Pumpkin seeds are low in fibre. So if you are switching from the high carb and high sugar diet, they will help you in the transition to high fibre diet.
Finally among all the nuts and seeds, pumpkins are the most commonly available and the cheapest. So they will not dent your food budget. You should go for the raw seeds or slightly roasted which retain the nutrition value.