Tagged in: heart health

Health Benefits Of Pumpkin Seeds You Never Knew

While most people only think of pumpkins for Thanksgiving or Halloween, the seeds of this powerhouse of a fruit offer a unique cocktail of health-enhancing and disease-fighting compounds, minerals, and vitamins. While emerging evidence reveals its miraculous potency in battling heart disease, anxiety, arthritis, bladder dysfunction, and osteoporosis, pumpkin seeds have long been used in many cultures for their medicinal properties for centuries.
 
Some Interesting Trivia
 

    • The earliest known evidence of domestic use of pumpkin seeds dates back to 7000 B.C in Mexico.
    • Pumpkin seeds were first embraced by Native Americans for their miraculous properties before the knowledge of its use was spread to Europe.
    • There is proof of usage of pumpkin seeds in Greek societies.
    • Pumpkin seeds are among the few foods whose nutritive value improves with age. Tests conducted at the Massachusetts Experimental Station reveal that pumpkin seeds stored for more than five months show a marked increase in protein content.
    • Today pumpkin seeds, called pepitas by Mexicans, are a basic ingredient in Mexican dishes.
    • In Russia and Ukraine, pumpkin seeds are a popular snack. If you crave to binge next time, pumpkin seeds are the right option!

 
Nutritional Facts And Health Benefits
 

  1. Bone Protection

 
Pumpkin seeds are a good source of zinc, phosphorous, magnesium, manganese, iron, and copper, thus optimizing bone health. By consuming these magical seeds, it helps prevent osteoporosis.
 
pumpkin_seeds_salad 

  1. Battling Heart Disease

 
Rich in phytosterols, pumpkin seeds are very effective in thwarting heart diseases by lowering LDL cholesterol levels. Containing magnesium, pumpkin seeds benefit blood pressure and help prevent cardiovascular diseases.
 

  1. Tryptophan For Restful Sleep

 
Pumpkin seeds contain an amino acid, known as tryptophan, which is a natural sleep inducer. Since carbohydrates increase the bioavailability of tryptophan to the brain, try combining pumpkin seeds with your favorite cereal or a peanut butter sandwich and enjoy a pleasant rest if you have trouble sleeping at night.
 

  1. Improving Bladder Function

 
Among its multitude of health benefits, pumpkin seeds possess the unique ability to improve prostrate health. This is in part because of their high zinc content, which is important for prostrate health, and also because pumpkin seed extract and oils may play a role in treating benign prostatic hyperplasia or enlarged prostrate.
 

  1. Antimicrobial Benefits

 
Pumpkin seeds have long been valued for their anti-microbial benefits including anti-fungal and anti-viral properties. They have even shown to eliminate seriously dangerous microbes from the body including parasites like tapeworms. Furthermore, pumpkin seeds may contribute to preventing yeast overgrowth and yeast infections.
 

  1. Easing Arthritis

 
It has powerful antioxidant properties which are supplemental in reducing arthritis induced inflammation.
 
pumpkin_seeds2 

  1. Acting As Protein bombs

 
Pumpkin seeds are a great alternative to boost your protein intake without resorting to red meat.
 

  1. Chock-full Of Antioxidants

 
Pumpkin seeds are unique in their abundance of vitamin E, phenolic acids, and antioxidant phytonutrients. The diverse mixture of these compounds in pumpkin seeds may provide them with anti-oxidant related properties that are rarely found in food.
 
Ways To Enjoy Pumpkin Seeds
 

  • Add pumpkin seeds to sautéed vegetables, soups, meatloaf, and stew.
  • Sprinkle pumpkin seeds on top of green salads.
  • Enjoy chopped pumpkin seeds by adding them to your favorite cereal.
  • Bake them in the oven and enjoy roasted pumpkin seeds as a snack.

 

Whether you’re growing an 1800 pound whopper, or you’re reaching for your second serving of pumpkin pie, or if you’re enjoying the anti-inflammatory and antioxidant benefits from this miraculous alkaline squash, you’re in for a powerful health punch offering protection against common health problems.

 

Common Foods That Combat Heart Disease

We all know that heart disease has become one of the primary causes of death in the US. It’s even acquired the title of being a ‘serial killer’ over time mainly because the majority of the affected people realize their disease once it reaches the fatal stage. Heart disease is the result of accumulated plaque buildup in a patient’s arteries which adjoin with the heart. This process is called atherosclerosis.
 
Since birth, we have functional arteries that work smoothly. However, as we get older, these arteries begin to get narrow and firm. They get damaged because of lower supplies of oxygen and nutrients resulting in chronic heart disease. A heart problem tends to give an impression of prolonged medication and treatments. However, there is some good news: there are numerous foods that serve as antioxidants and provide a healthy fat supply to our heart!
 
Healthy And Recommended Food Items
 
Here is a brief overview of such items.
 
Chia seeds
 
chia_seeds 

Chia seeds consist of significant fiber and an essential acid called ‘linolenic,’ which helps clean arteries by removing unwanted cholesterol (LDL) while increasing your good cholesterol level (HDL). This is done effectively as chia seeds regulate the blood flow.
 
Coconut Oil
 
coconut_oil 

Coconut oil breaks the myth of causing fats and heart diseases. Daily consumption of 3 tablespoons clears the arteries from build up.
 
Unsalted Dried Fruits
 
dried_fruit 

Unsalted dried fruits can serve as the best replacement for processed foods such as chicken nuggets. Consuming a higher quantity of Vitamin E according to the intake of one ounce daily streamlines other bodily functions besides clearing off plaque.
 
Pomegranate
 
pomegranate 

Pomegranate is rich in antioxidant phytochemicals through which oxidation is reduced in the circulatory system.
 
Watermelon
 
watermelon 

Watermelon consists of a significant type of amino acid ‘L-citrulline,’ which lowers the bold flow by reducing inflammation.
 
Turmeric
 
tumeric 

High level of inflammation in the body may cause plaque and clotting of arteries. Turmeric has a magic ingredient, ‘curcumin,’ which reduces inflammation in the body.
 
Asparagus
 
asparagus 

Asparagus is a highly effective vegetable that contains a high quantity of B1, B2, C, and K. All these essential vitamins help reduce blood pressure and clean off arteries.
 
Cinnamon
 
cinnamon 

Research shows that the daily intake of cinnamon not only removes plaque but also prevents it from reappearing. A small addition of this spice in your morning tea can really make a difference.
 
Cranberry Juice
 
cranberry_juice 

Cranberry juice is enriched with antioxidants which helps reduce LDL and enhance HDL. Only a small serving of this juice can provide protection from heart disease.
 
Green Tea
 
green_tea 

Green tea is yet another effective beverage that plays a substantial role in reducing plaque from arteries. One of the most essential antioxidants, ‘catechins,’ particularly in Matcha tea, helps absorb cholesterol during digestion.
 
Olive Oil
 
olive_oil 

Besides coconut oil, olive oil is the best replacement of cooking oil. Moreover, using olive oil in your regular diet can reduce the chances of heart diseases by 41%.
 
Flaxseed
 
flaxseeds 

Flaxseed contains a very high level of alpha-linolenic acid which helps reduce inflammation and overall blood pressure of the body.
 
Fish
 
fresh_fish 

Tuna, sardines, and mackerel are all cold water fish and are good for heart health.
 
Coffee
 
coffee 

Coffee is another beverage effective to help with heart problems and a daily intake of 8 to 12 ounces can make a major difference.
 
Broccoli
 
broccoli 

Broccoli is enriched with Vitamin K, an essential vitamin to prevent the clotting of arteries. Hence, this is another essential vegetable especially recommended by health professionals to enhance heart health.
 
Avocados
 
avacado_000045518872 

Avocados can be used instead of mayonnaise while making a sandwich as only eating half of it can reduce blood cholesterol level by almost 22%.  It boosts HDL by nearly 11%.