What are the real benefits of Pumpkin Seeds?

Pumpkin seeds have a nutritional composition interesting and are a particularly rich source of proteins of plant origin. They contain 6 g of protein per 20 g, or 12% of the Recommended Daily Allowance (AJR). It is also a source of good quality protein nutritional because they contain all the essential amino acids (amino acids that cannot be synthesized by the body and must be supplied through food). However, they have a slight lysine deficiency (one of the essential amino acids) which must be filled with other food sources of protein.

However, pumpkin seed proteins have a chemical index of 78.4%. This allows the comparison of the content of each essential amino acid in pumpkin seed proteins, compared to a reference protein (generally that of the egg). In addition, some scientific studies have even compared the availability and quality of pumpkin seed proteins to those of soy because the structure of their globulin is said to be similar.

Pumpkin Seeds can therefore be an interesting supplement to increase daily protein needs, whether in children, healthy adults, athletes or elderly people with higher needs.

Advice from the dietician-nutritionist:

• Respect the recommended daily dose of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Eat a diet providing lysine in order to make up for their deficit (meat, fish, dairy products, lentils, soya, split peas, etc.).

• For athletes, do not consider pumpkin seeds as the only source of protein. It will be necessary to supplement intake throughout the day with foods providing good quality proteins (meat, fish, eggs, legumes-cereal supplements).

• For the elderly or people with swallowing problems, pumpkin seeds can be mixed to obtain a powder to integrate into all kinds of preparations (soup, cake, cakes, etc.).

• Pumpkin Seeds can be used to enrich the culinary preparations of elderly and malnourished people, with a view to maintaining the integrity of muscle mass.

Pumpkin Seeds are known to be effective in the context ofBenign prostatic hyperplasia (HBP). This pathology is characterized by an abnormal increase in the size of the prostate in men aged 50 and over. Excessive proliferation of cells is due to the influence of androgens (male hormones) and mainly DHT (dihydrotestosterone), derived from testosterone.

Numerous studies have demonstrated that Pumpkin Seeds contain phytosterols (delta-7 sterols) capable of inhibiting the 5-alpha reductase enzyme allowing the transformation of testosterone into DHT. According to scientists, these sterols are not present in other plant extracts used in the treatment of BPH. Pumpkin Seeds can thus help reduce the symptoms linked to BPH and its progression, when the disease is at an early stage (before the stage requiring surgical intervention).

Please note, Pumpkin Seeds are supportive, but it is necessary to consult a health professional in the event of BPH, regardless of the stage of the pathology.

Advice from the dietician-nutritionist:

• Studies have revealed that a minimum consumption of 10 g of Pumpkin Seeds could be sufficient to see benefits. This consumption can increase up to 20-25 g per day (recommended daily recommendations).

• At any stage of the pathology, do not self-medicate and seek medical advice in order to be monitored.

• Unsaturated fatty acids : 3.24 g of monounsaturated fatty acids (MUFA) and 4.2 g of polyunsaturated fatty acids (PUFA) per 20 g of Pumpkin Seeds. These lipids are essential for maintaining normal cholesterol levels by increasing HDL cholesterol (or good cholesterol), which consequently reduces LDL cholesterol (bad cholesterol).

• Phytosterols : 53 mg for 20 g of Pumpkin Seeds. These are molecules that have a structure similar to that of cholesterol. Phytosterols compete with cholesterol at its specific receptors, thus reducing its absorption.

• Fibers : 1.2 g of fiber for 20 g of Pumpkin Seeds. Fiber is known to limit the absorption of cholesterol. Fibers are carbohydrates that are not digested by the body. They capture cholesterol in the intestine which will then be eliminated via the stools.

• Antioxidant minerals : 0.91 mg of manganese (i.e. 45.5% of the Recommended Daily Allowance = RDA) and 0.27 mg of copper (i.e. 27% of the RDA) for 20 g of Pumpkin Seeds. These minerals help fight against oxidative stress, which has a particular impact on the liver, the main organ of cholesterol metabolism. Antioxidants therefore help to prevent the oxidation of blood cholesterol and its deposition on the arteries, forming what are called atherosclerotic plaques.

Advice from the dietician-nutritionist :

• Consuming 20 to 25 g of pumpkin seeds per day is enough to benefit from their benefits.

• Providing omega 6 and omega 3 in the diet is important because they are good lipids. They help reduce LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol).

• Adopting a diet rich in fiber is suitable in this situation because it is hypocholesterolemic (reduces blood cholesterol).

• It is also interesting to provide antioxidant foods (red fruits, Spirulina, Cocoa Beans, spices such as Turmeric or Cinnamon) to fight against oxidation.

Pumpkin Seeds contain 8.82 mg of non-heme iron (plant origin) per 100 g, or 63% of the Recommended Daily Allowance (AJR). A study notably demonstrated that consumption of 30 g of pumpkin seeds per day for 4 weeks in women significantly improved serum iron concentration, the percentage of transferrin saturation (protein allowing the transport of iron), and would decrease TIBC (index reflecting the bioavailability of iron binding sites on transferrin). Pumpkin Seeds could thus be an interesting iron supplement in certain situations such as in the case of a deficiency, during menstruation, pregnancy or breastfeeding.

Advice from the dietician-nutritionist:

• Studies have proven the beneficial effects of Pumpkin Seeds with a consumption of 30 g per day for 4 weeks as a cure. It is recommended to increase these 30 g little by little to limit unwanted effects such as digestive disorders. After these 4 weeks of use, it is better to reduce your consumption to 20 g of pumpkin seeds per day (general recommendation).

• Combine the intake of Pumpkin Seeds with foods rich in vitamin C (acerola, guava, red fruits including blackcurrant, peppers, grapefruit, etc.). Non-heme iron (plant origin) is less well absorbed by the body than heme iron (animal origin). Vitamin C helps maximize its absorption.

• Certain foods should be avoided in the event of deficiencies because they limit the absorption of iron in the body due to their tannin content, for example: tea, coffee, red wine, cocoa, soy, etc.

• Seek medical advice and blood tests if in doubt.

Pumpkin Seeds have antioxidant properties which seem quite promising. Thanks to their composition of phenols, they are capable of trapping free radicals, responsible for oxidative stress when they are in excess. Pumpkin Seeds also contain manganese (4.54 mg per 100 g, or 227% of the RDA), copper (1.34 mg per 100 g, or 134% of the RDA), and antioxidant minerals. In addition, Pumpkin Seeds increase the hepatic activity of superoxidase dismutase (the body's most antioxidant enzyme), glutathione peroxidase (enzyme catalyzing the reduction of hydrogen peroxide and limiting free radicals) and reduce malondialdehyde. (end product of the oxidation of polyunsaturated fatty acids, which in excess, sign oxidative stress). Superoxidase dismutase being an antioxidant enzyme improving liver damage, Pumpkin Seeds could be effective in cases of steatosis and liver fibrosis. However, studies are still needed to validate these effects.

Advice from the dietician-nutritionist:

• An antioxidant diet provides many benefits. Antioxidant foods: fruits (red fruits, cranberries, pomegranate, etc.) and vegetables (peppers, broccoli, red cabbage, etc.), spices (turmeric, cinnamon, ginger, etc.).

• Respect the recommended daily intake of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Limit sources of oxidation: pollution, tobacco, alcohol, sedentary lifestyle, intensive sporting activity, diet rich in lipids, etc.

Pumpkin seeds could be interesting to improve the sleep and limit fatigue thanks to their composition:

Tryptophan: they are rich in tryptophan (0.576 g per 100 g of seeds), an essential amino acid (not synthesized by the body and must be provided by food) which is the precursor of serotonin, itself a precursor of melatonin, the sleep hormone.

Magnesium: Pumpkin Seeds contain 118 mg of magnesium per 20 g, or 31% of the Recommended Daily Allowance (AJR). This mineral promotes sleep, reduces fatigue and reduces stress.

Zinc: they also contain 1.6 mg of zinc per 20 g, or 16% of the RDA. This mineral is important because studies have shown that a zinc deficiency impacts the availability of melatonin, inducing a deterioration in the duration and quality of sleep. Magnesium and zinc are also cofactors allowing the conversion and transformation of tryptophan into 5-DHT, then into serotonin, and finally into melatonin.

However, studies state that to improve sleep, you would need an intake of 1 g of tryptophan per day, which would correspond to 200 g of Pumpkin Seeds. However, the recommendations are to 20 g of pumpkin seeds per day, or 0.1 g of tryptophan. These seeds can therefore support sleep as part of a varied and balanced diet, but will not be effective alone.

Advice from the dietician-nutritionist:

• Consume 20 g of Pumpkin Seeds per day.

• A diet containing proteins rich in tryptophan is suitable for dinner.

• It is interesting to include pumpkin seeds in a diet rich in tryptophan (chicken, parmesan, sesame seeds, split peas), magnesium (algae, cocoa, flax seeds, Brazil nuts) and zinc (oysters, beef, sesame seeds, poppy seeds) to help you fall asleep and improve sleep.

• Studies have shown that eating a diet with higher GI carbohydrates in the afternoon is beneficial. The insulin produced following this stimulation increases the bioavailability and passage of tryptophan into the brain.

• Avoid stimulants before going to bed (coffee, alcohol, theine, energy drinks, etc.).

• Adopt regular and appropriate physical activity to help you fall asleep.

• Limiting screens before bedtime, blue light or light in general does not help you sleep because melatonin production only occurs in the dark.

• Adopt a regular sleep schedule and get enough sleep according to your needs.

• Even if Pumpkin Seeds have shown positive effects on sleep, other natural alternatives are more effective: herbal teas (valerian, Verbena, Chamomile, passionflower, etc.) and essential oils (Roman Chamomile, True or Fine Lavender , Marjoram with Shells) accompanied by precautions for use to which attention must be paid.

Some studies have shown that pumpkin seeds may have an anti-depressant effect. This action is due to their tryptophan content (0.576 g per 100 g of seeds), a precursor of serotonin. Thus, they would help relieve depression and social anxiety disorder. However, even if they contain this amino acid in interesting quantities, tryptophan is also used by other functions in the body. In addition, the number of studies remains limited to know if Pumpkin Seeds really have an impact on depression. More research is therefore needed.

Advice from the dietician-nutritionist:

• Consulting a healthcare professional is recommended.

• Other natural extracts can help with depression: St. John's Wort, Ginseng, Shelled Marjoram Essential Oil, Petitgrain Bigarade Essential Oil, etc.

Studies are very promising regarding the anthelmintic property of squash seeds. Pumpkin seed extract acts by reducing egg hatching, larval development and the motility of adult worms. From this extract, scientists analyzed the active ingredients dewormers. Pumpkin Seeds mainly contain cucurbitacin, an amino acid with antiparasitic action, but also protoberberine alkaloids: berberine and palmatine.

However, no studies have been done on whole Pumpkin Seeds, and all have been done on animals. It is therefore still difficult to determine an acceptable and effective daily dose for humans. A study has also shown the antiparasitic effectiveness of Pumpkin Seeds on dogs. Either way, more research is needed.

Advice from the dietician-nutritionist:

• Recommended daily intake for humans: consume 20 g of pumpkin seeds per day.

• Recommended daily intake for dogs: 23 g of crushed squash seeds per day, diluted in distilled water. Possible increase up to 30 g per day.

Pumpkin Seeds are known to have effects in case ofstress urinary incontinence. This pathology is characterized by a weakening of the pelvic floor muscles or the bladder neck sphincter. This relaxation leads to an involuntary and disabling loss of urine. Pumpkin Seeds have the ability, in combination with other plants (flax, horsetail), to relax the bladder and sphincter, while keeping them tonic to limit leaks.

Pumpkin seeds have antibacterial and slightly diuretic properties. They are particularly effective against certain bacteria such asEscherichia coli or Staphylococcus aureus which can cause urinary infections. However, these studies were not carried out in the context of urinary infections. Additional research is therefore still necessary to prove this link.

Advice from the dietician-nutritionist:

• Consulting a healthcare professional is recommended, especially in the event of a urinary infection. This must be treated quickly in order to avoid pyelonephritis (bacteria travels up the urinary system until it affects the kidneys), which could lead to hospitalization.

• It is recommended to drink plenty of water in the event of a urinary tract infection to try to prevent the proliferation of germs and their adhesion to the wall of the bladder.

• Limit excessive consumption of sugary products because bacteria love them.

Pumpkin seeds can help relieve symptoms of premenstrual syndrome. They are rich in magnesium (188 mg for 20 g, or 31% of the RDA), in zinc (1.6 mg per 20 g, or 16% of the RDA), in fibers (1.2 g for 20 g) and phytoestrogens (53 mg for 20 g). Thanks to their content of these nutrients, Pumpkin Seeds can be useful against dysmenorrhea (painful uterine cramps), migraines, stress, transit disorders. However, studies are still needed to verify these effects.

Pumpkin Seeds also contain iron (1.7 mg for 20 g or 12% of the RDA), useful for limiting the reduction in iron levels caused by blood loss during menstruation.

Advice from the dietician-nutritionist:

• Respect the recommended daily intake of 20 g of pumpkin seeds per day.

• Women who already have very severe pain are not recommended to consume pumpkin seeds during their periods because they contain pro-inflammatory omega 6. Other foods are also sources: Sunflower Seeds or its oil, soy, Safflower Oil, etc.

• Favor omega 3 which are anti-inflammatory (Flax Oil, Camelina Oil, Perilla Oil, Walnut Oil, fatty fish, etc.).

• Menstrual pain is not normal, discuss it with a healthcare professional.

Some studies have shown that pumpkin seeds may have beneficial effects in relieving the symptoms of menopause. Their slightly diuretic property helps limit incontinence, having both a tonic and relaxing action on the bladder and sphincter. Pumpkin Seeds also contain phytoestrogens from the lignan family (secoisolariciresinol and lariciresinol) which are recognized for their roles in the prevention of hyperlipidemia (too high levels of lipids in the blood), osteoporosis and in the significant reduction of hot flashes.

Advice from the dietician-nutritionist:

• Respect the recommended daily doses of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Incorporate Flax Seeds and Sesame Seeds into the diet because they help modulate hormones thanks to their lignan content.

• Other natural remedies effective in menopause : essential oil of clary sage, infusion of medicinal sage, vegetable oil of borage, macerate of apple tree buds and lingonberry...

Pumpkin Seeds would have an interest in the context ofandrogenic alopecia. This hair loss, which can affect both men and women, is caused by hormones and particularly excess dihydrotestosterone (DHT). Studies have shown that they are capable of inhibiting the enzyme responsible for converting testosterone into DHT, which allows them to limit hair loss caused by androgenic alopecia.

Pumpkin Seeds also contain nutrients (protein, zinc, copper, iron, fatty acids) essential for hair growth, strength and color. However, no studies have been carried out on Pumpkin Seeds on this subject.

Advice from the dietician-nutritionist:

• Respect the recommended daily doses of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Consume good quality proteins (meat, fish, eggs, cereals + legumes, seaweed).

• Consume foods rich in zinc (oysters, beef, mushrooms, sesame seeds, etc.), copper (liver, Spirulina, mushrooms, cashew nuts, etc.) and iron (algae (nori, sea lettuce, wakame , dulse, Spirulina), black pudding, dark chocolate...).

• Seek advice from a healthcare professional.

Studies have been carried out to determine the hypoglycemic effect of Pumpkin Seeds.. In fact, these could limit the rise in blood sugar levels after meals. To do this, Pumpkin Seeds would stimulate the release of insulin via the β cells of the pancreas thanks to their composition of flavonoids, triterpenoids, steroids and phenolic compounds. Their fiber content (1.2 g per 20 g), although light, also contributes to the regulation of blood sugar levels.

Pumpkin Seeds could also prevent diabetes complications thanks to their unsaturated fatty acid content. The latter make it possible to reduce blood levels of total lipids, cholesterol and plasma triglycerides, and thus limit the risks of developing cardiovascular diseases.

Advice from the dietician-nutritionist:

• Respect the recommended daily doses of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Adopt a diet rich in fiber (vegetables, whole grains, fruits, Chia Seeds, Flax Seeds) to reduce the glycemic index of the meal

• Favor foods with a low glycemic index (GI). Combine carbohydrates (starch, sugar) with vegetables to lower the GI of the meal.

• Spread the carbohydrates throughout the day.

• Limit foods that are too fatty and too sweet, and avoid taking sugary products outside of meals and on an empty stomach.

• It is recommended to always be monitored by a healthcare professional.

A study demonstrated that the richness of pumpkin seeds in magnesium (118 mg per 100 g or 31% of the RDA) could help relax blood vessels, thus reducing blood pressure. This high content also helps reduce the risk of heart attack. This study even says that the effect of Pumpkin Seeds would be comparable to that of amlodipine (medication prescribed to treat high blood pressure). However, studies are still greatly needed to verify this action. Indeed, hypertension is still poorly understood today, especially since it depends on many factors.

Advice from the dietician-nutritionist:

• Do not exceed the recommended daily dose of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Pay attention to the amount of salt ingested during the day, it increases blood pressure. Salt can be visible (pot of salt on the table) or hidden (cold meats, industrial stock cubes, certain carbonated waters, etc.).

• Limit saturated fatty acids and trans fatty acids in the diet. In excess, they can block the arteries and be responsible for heart pathologies.

• Adopt a diet rich in fiber. They limit the absorption of cholesterol, a risk factor or aggravating factor for hypertension.

• It is recommended to be monitored by a healthcare professional in the event of hypertension.

Studies have been carried out to discover the impact of pumpkin seeds in cases of cancer.. They could be effective in the prevention of prostate, breast, liver, colon and lung cancers thanks to their compositions of antioxidants (phenols, flavonoids), phytoestrogens, and cucurbitacin. Pumpkin Seeds help limit the proliferation of cancer cells by inhibiting cell adhesion, migration and invasion. Cucurbitacin would have a particular impact on prostate cancer because it allows apoptosis (= death) of cancer cells by modulating the expression of certain genes (CCND1, CDK4, CDKN1A, E2F1, MAPK6, PCNA). Other studies report that phytoestrogens limit the proliferation of cancer cells in breast cancer thanks to their biphasic effect (estrogenic and anti-estrogenic action). It is important to note that the studies here speak of pumpkin seeds as a means of preventing cancer, and not as a treatment.

Advice from the dietician-nutritionist:

• To prevent the carcinogenic impact of oxidative stress, it is essential to integrate antioxidant foods in his diet: fruits (red fruits, cranberries, pomegranate, etc.) and vegetables (peppers, broccoli, red cabbage, etc.), spices (turmeric, cinnamon, ginger, etc.).

• Respect the recommended daily intake of 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Limit sources of oxidation: pollution, tobacco, alcohol, sedentary lifestyle, intensive sporting activity, diet rich in lipids, etc.

• In the context of cancer, it is essential to be monitored by health professionals

Contrary to what one might think, pumpkin seeds will not be of much help in case of constipation, diarrhea or bloating. For the recommended daily dose, i.e. 20 g, they do not contain enough fiber to have an interesting effect on transit. In the context of digestive disorders, they can only be a help, well integrated into a varied and balanced diet.

Advice from the dietician-nutritionist:

• Tips for constipation: adopt a diet rich in insoluble fiber according to individual tolerance (Prunes, Psyllium, Chia Seeds, etc.) and magnesium (Hépar® water, algae, etc.), increase hydration, practice regular physical activity.

• Advice in case of diarrhea: adopt a diet rich in soluble fiber according to individual tolerance (Psyllium, apple, etc.), drink water to avoid dehydration.

• Tips for bloating: be careful of excess fiber which can be irritating, limit gas-producing foods (legumes, cabbage, etc.).

• Pumpkin Seeds can enhance a large number of dishes, whether savory (bread, salad, cake, as an aperitif) or sweet (muesli, cakes, biscuits, yogurt, etc.), depending on tastes and desires. They can be integrated raw, roasted, whole, crushed or even in powder to be used as flour for example.

• Pumpkin Seeds should be included in a varied, balanced diet and accompanied by regular appropriate physical activity.

• It is recommended to always respect the recommended daily dose who is from 20 g of pumpkin seeds per day, or 1 and a half tablespoons.

• Excessive consumption of Pumpkin Seeds can lead to the appearance of digestive disorders such as stomach pain, bloating or flatulence, caused by their fiber and anti-nutrient content. In addition, improper chewing of seeds, as well as excessive consumption, can create rectal bezoars (accumulation of substances that block the digestive tract).

• THE allergies pumpkin Seeds are rare, but you still have to be vigilant.

• In case of kidney and cardiovascular disorders, it is advisable to seek medical advice due to their diuretic property, as well as their potassium (809 mg per 100 g) and phosphorus (1230 mg per 100 g) content.

• Pumpkin Seeds are also a fairly important source of lipids. Although most of these lipids are of good quality, there are also some trans and saturated fatty acids which, in excess, can contribute to the formation of atheromatous plaques (lipid deposits on the wall of the arteries).

• Some studies have also shown that pumpkin seeds are slightly hypotensive (reducing blood pressure). It is therefore necessary that the hypotensive or hypertensive people, with medical treatment, pay attention to the quantity ingested, or that they do not consume them at the same time as their treatment.

• Phytoestrogens are still very controversial in the diet. However, it seems that those present in pumpkin seeds are beneficial. It is still recommended for people suffering from hormone-dependent pathology to speak with a healthcare professional.

• Pumpkin seeds do not appear to be dangerous for children. However, be careful with children who are too young who could choke due to the small size of these seeds. Grinding them would be an alternative. Furthermore, overconsumption could lead to digestive problems.

• Concerning the pregnant women, pumpkin Seeds can be recommended because of their high content of nutrients and minerals essential to their health and the proper development of the fetus.

Squash brings together several species of plants all belonging to the Cucurbitaceae family. This family is very varied and is divided into three main species distinct by their characteristics (shape of leaves and peduncles): Cucurbita maxima (known fruit: pumpkin), Cucurbita moschata (known fruits: butternut squash or butternut) and Cucurbita pepo. The latter presents the greatest diversity: pumpkin, zucchini, squash, spaghetti squash, etc. The Lady Godiva Squash, part of this species, is known for its seeds: Squash Seeds.

The species C. pepo seems to be the oldest since traces were found in Mexico in - 8000 BC. Squash have a fairly common history: they arrived in the West with Christopher Columbus. For once, this novelty was quickly accepted (unlike tomatoes which were not unanimously accepted at that time). Squashes are grown for their fruit and flowers which are consumed.