SWAHILI
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Inaweza kuliwa ikiwa imesagwa na kutumika kama kiungo kwenye kachumbari na vyakula. Lakini pia inaweza kukaangwa na kutafunwa kama kkaranga.
ENGLISH.
Pumpkin seeds are delicious and often overlooked parts of a pumpkin, which have many health benefits and nutrients packed into their small shape. Pumpkin seeds help boost immunity and metabolism, reduce weight, uplift mood, and improve sleep. Other major benefits of pumpkin seeds include increasing the level of testosterone and hair growth in men, protecting against cancer and parasites, eliminating kidney stones, improving heart health, treating diabetes, protecting bone health, and faster healing of wounds.
Pumpkin Seeds Nutrition Facts
The staggering health benefits of pumpkin seeds come from its nutrients such as protein and unsaturated fats like omega-3 alpha-linolenic acid. The other nutrients present in pumpkin seeds include impressive levels of manganese, tryptophan, calcium, potassium, magnesium, copper, phosphorus, zinc, iron, as well as smaller amounts of B complex vitamins, vitamin K and vitamin A. Furthermore, pumpkin seeds have phytosterols, an organic compound that also contributes to their healthy qualities.
Health Benefits of Pumpkin Seeds
Let’s take a closer look at some of the health benefits of pumpkin seeds below.
Heart Health & Cholesterol Control
Organic compounds like phytosterols and omega-3 polyunsaturated fatty acids present in pumpkin seeds are directly connected to lower LDL cholesterol levels. These compounds are also responsible to prevent blood clots and atherosclerosis, thereby reducing the risk of heart attacks and strokes.
Antioxidant Activity
Pumpkin seed extracts contain several anti-cancer properties and components, including lignans. These compounds have directly been attributed to scavenging free radicals in test subjects that were given pumpkin seed extract. Antioxidants are powerful substances that help the body get rid of free radicals, the dangerous by-products of cellular metabolism that can lead to a host of diseases, including cancer!
Induce Sleep
If you’re feeling tired or stressed after a long day, you can turn to pumpkin seeds to calm yourself down and get a good night’s sleep. Pumpkin seeds are rich sources of both magnesium and tryptophan. Both are closely associated with sedation and soothing qualities that stimulate sleep. These seeds can help your head hit the pillow for peaceful rest all night due to those two vital components.
Improve Prostate Health
Pumpkin seeds are good for relieving the symptoms of an enlarged prostate, primarily due to their high zinc content. This keeps the prostate healthy, which is one of the most common places for men to develop cancer. Also, for men, low levels of zinc leads to a drop in testosterone levels. The zinc in pumpkin seeds also ensures high fertility by boosting healthy sperm quality in men.
Hair Growth in Men
Studies reveal that pumpkin seed oil is beneficial for hair growth in men. Low levels of androgen are believed to cause hair loss problems in males. The oil increases androgen levels in men. Thus, a handful of pumpkin seeds every day can prove to be beneficial for hair growth.
Prevents Cancer
Pumpkin seeds are also known to treat various types of cancer including stomach, prostate, lung, colon, and breast cancer. Due to its antioxidant activity pumpkin seeds also known to reduce the risk of breast cancer in postmenopausal women.
Anti-diabetic Properties
The high magnesium content in pumpkin seeds is responsible for lowering the blood sugar levels in the body. By increasing insulin production and reducing oxidative stress in the body, they help prevent type 2 diabetes.
Prevent Parasitic Activity
Pumpkin seeds have long been associated with anti-parasitic activity and have been used traditionally to eliminate tapeworms and other dangerous parasites in the body. For children, who are the most susceptible to worms, pumpkin seeds provide a delicious snack and a very important defensive line against those worms, which can result in malnutrition, incorrect growth patterns, and even death.
Reduce Inflammation
Certain studies have shown that pumpkin seeds have anti-inflammatory properties in the body, which is one of the common uses of this delicious snack. Inflammation can often be the result of various deficiencies, including that of protein, various vitamins, and minerals. Inflammatory conditions like arthritis can be debilitating, so adding good amounts of protein and anti-inflammatory compounds into your body will prevent that. This will also help keep the tissues healthy. Pumpkin seeds have been directly associated with a decrease in inflammation and the associated pain of arthritis.
Prevent Kidney Stones
Pumpkin seeds are related to reducing toxins in the body, due to their diuretic properties, as well as the antioxidant activity. Furthermore, they stimulate circulation and increase the speed and processing of liver and kidney functions. Uric acid and various other toxins are therefore removed from the body, which means they cannot accumulate into dangerous kidney stones or other forms, like gout and arthritis, as mentioned earlier. Pumpkin seeds promote good health of kidneys and help to detoxify the body from top to bottom.
Boost Metabolism
Our body functions at its best when all our systems are working efficiently. Having a stable and adequate amount of protein in your diet is essential because proteins are made up of amino acids, which are used in thousands of necessary enzymatic and metabolic processes every day. Without those essential amino acids and proteins, our bodies would cease to function, and we would become weak, lethargic, unhealthy, slow-witted, and exhausted.
Good Source of Protein
Pumpkin seeds are a rich source of protein. 30% of pumpkin seed volume is made of protein. There are 39 grams of protein in a single cup (129 grams) of dried pumpkin seeds, which is more than 50% of our daily requirement of protein.
Prevent Osteoporosis
Pumpkin seeds are extremely popular due to their effects on osteoporosis. They have high levels of zinc, calcium, copper, and other minerals that are linked to increased bone density. Studies have shown that regular intake of pumpkin seeds can reduce bone weakness and the symptoms of osteoporosis.
Reduce Blood Pressure
Furthermore, the high copper levels in pumpkin seeds increase red blood cell count in the body and improve oxygenated passage of blood through the vessels. This fact, combined with low sodium content, can improve heart health by reducing blood pressure, so pumpkin seeds should be considered a valuable cardiovascular booster.
Boosts Immunity
With high levels of vitamin C in every bite, pumpkin is an excellent way to promote the health of the immune system, as it can stimulate the production of white blood cells, which are the body’s first line of defense against infections and foreign pathogens.
Increases Fertility
With the ability to balance the hormones and stimulate the metabolism in various ways, pumpkins have traditionally been known to increase fertility in both men and women.
Weight Loss
Pumpkins are surprisingly low in calories, making them ideal for people who are trying to lose weight. While their dietary fiber content is not as impressive as some other vegetables, they can help suppress yourappetite without compromising your daily caloric intake.
Strengthens Bones
There is a variety of minerals found in pumpkins, making them an important component in boosting bone mineral density. This includes good amounts of copper, phosphorous, iron and magnesium.
Heart Health
These vegetables contain high levels of antioxidants and phenolic antioxidants, all of which can boost heart health by reducing oxidative stress in the blood vessels and arteries.
Protects Vision
With notable amounts of beta-carotene, lutein, and zeaxanthin, these vegetables are excellent ways to boost vision health, as these antioxidants can slow down the progression of both macular degeneration and cataracts. These squash varieties also have more than 250% of your daily requirements for vitamin A, which is linked to vision health.
Neural Tube Defects
There is a good amount of folate found in pumpkins, which is a key nutrient in the prevention of neural tube defects; therefore, pregnant women would do well to add a bit of pumpkin to their diet!
Pumpkin Uses
There are many ways to use this vegetable in your diet besides pumpkin pie, including the use of pumpkin seed oil, pumpkin seeds, a pumpkin face mask, and in numerous delicious dishes, such as pumpkin soup and pumpkin biscuits. Pumpkin face masks are a great way to moisturize and revitalize the skin, while pumpkin seeds are nutrient dense, salty snacks that can be eaten just like popcorn. Pumpkin soup makes for a hearty and delicious winter meal, particularly when combined with butternut squash, while the seed oil can be applied to meals for flavor, as well as to the skin and hair for topical relief of inflammation and the delivery of antioxidant benefits.
How to Store Pumpkin?
Pumpkins can be quite large, meaning that you might not use all of it at the same time, so knowing how to properly store this vegetable is important. In general, pumpkins can be stored for up to 3 months, provided you keep them dry and store in a cool place off the ground. For extended storage, and to prevent rot, you can wash the outside of the pumpkin with a mild chlorine solution to protect against fungi and bacterial growth.
The safest place to store this vegetable is on a piece of dry wood or cardboard, kept away from humidity and direct sunlight. Once you slice this squash open and remove the flesh, the pieces can be stored in an airtight container for no more than 2 weeks.
How to Eat Pumpkin Seeds?
There are many ways to eat pumpkin seeds, but the healthiest way is to eat them raw. You can also roast or toast the seeds, add them to salads, bread, pesto, and more. Some people also add them to rice puddings, soups, and gravies.
Before consuming these seeds, make sure that they have been properly washed and stored, and that they are not stale. You can also sprout them and use in place of other seeds like butternut squash seeds, acorns, and more!
Words of Caution: Pumpkin seeds are very high in calories, so they can exacerbate obesity. Also, there has been limited evidence that they can cause ejaculation problems in some men.
If you don’t know how to eat pumpkin seeds, you may be missing out on a wealth of nutrients and a versatile snack option!
By AfyaLISHE TANZANIA
Sylvia Senkoro
0754031039
sylsenkoro@gmail.com
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