The benefits of magnesium
Pumpkin seeds are exceptionally high in magnesium, one of the seven essential macrominerals. Two tablespoons of pumpkin seeds contain 74 milligrams of magnesium, about 25 percent of the daily recommended dietary allowance.
Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is vital for the proper functioning of muscles.
Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.
Bone health
Magnesium is important for bone formation. High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in postmenopausal women.
Diabetes
For every 100 milligrams/day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent. Low magnesium levels can impair insulin secretion and lower insulin sensitivity.
Heart health
Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.
Heart and liver health
Pumpkin seeds are rich in omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.
The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. Research to date suggests that omega-3s can decrease the risk of thrombosis and arrhythmias, which lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol, and triglyceride levels, reduce atherosclerosis (fatty buildup on artery walls), improve endothelial function (a measure of circulatory health), and slightly lower blood pressure.
Insomnia prevention
Pumpkin seeds are a rich source of tryptophan, an amino acid. Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, the "feel-good" or "relaxing" hormone, and melatonin, the "sleep hormone."
A study published in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.
Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.
Pregnancy
It is estimated that over 80 percent of women worldwide have inadequate zinc intake. Low levels of zinc alter circulating levels of multiple hormones associated with the onset of labor. In addition to this, zinc is essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm birth.
