Pumpkin seeds

The pumpkin is the fruit of various plants belonging to the Cucurbitaceae family. Besides its sweet and very healthy pulp, seeds can also be eaten. These oilseeds bring vitamins, E, group B and K, mineral salts, such as magnesium, beneficial for the proper functioning of the heart and blood pressure, selenium and zinc, a useful substance able to support the immune system, to fight infections and to facilitate healing. Pumpkin seeds are also the source of the important omega 3 fatty acids, useful to keep cholesterol levels under control, and antioxidants against free radicals and inflammations, as reported in the journal Food research International in 2009 on the basis of a study carried out by a Greek team. In addition to this, pumpkin seeds have also a beneficial effect on the urinary tract, help fight inflammation such as cystitis but are also important to protect the prostate, in particular, as evidenced by numerous studies on the subject, pumpkin seeds would improve symptoms related to benign prostatic hypertrophy (Nutrition research and practice 2009, Korean study). Pumpkin seeds play also a preventive role in the formation of stones in the urinary tract, becuase they prevent the formation of calcium oxalate. In addition to these properties, pumpkin seeds are also rich in tryptophan, an amino acid precursor of serotonin that affects mood, fights anxiety and depression and helps a good night's sleep. Finally, pumpkin seeds are also considered to be able to reduce blood sugar levels, as demonstrated by a 2011 study published in the Journal of Diabetes and its complications. You can consume pumpkin seeds as a healthy mid-morning snack, but you can also add them to breakfast yogurt, salads and soups.