5 Amazing Health Benefits of Pumpkin Powder

Pumpkin powder is a powder that is obtained from pumpkin seeds. Grinding raw or roasted pumpkin seeds creates pumpkin powder. The roasted pumpkin seeds powder has more benefits as heat raises its antioxidant property. Raw pumpkin seed may vary in aroma and flavor and may not ease digestion as the roasted variety.⁽¹⁾

Pumpkin seed powder is an excellent source of protein. Those allergic to dairy or those who avoid animal protein can get the required protein from pumpkin powder.

Pumpkin seed powder has an impressive nutrient profile with a good amount of protein, fiber, and minerals. One ounce of pumpkin powder contains:⁽²⁾

• 80 calories
• 18 grams protein
• 0-gram fats
• 0-gram sugar
• 1 gram carbohydrates
• 0-gram cholesterol
• 4 grams fiber
• 33-milligram calcium
• 6-milligram iron
• 462-milligram potassium
• 7-milligram zinc
• 319-milligram magnesium

1. Good Source of Protein

   One ounce of pumpkin powder gives 18 grams of plant-based protein. Amino acids make protein and there are nine essential amino acids. Our body is not able to make all nine on its own. This is why it is important to eat high-quality protein that contains essential amino acids and pumpkin seeds are known to have all the 9 essential amino acids.⁽³⁾

   The seeds of pumpkin contain lysine, leucine, arginine, and amino acids that are effective for muscle building.^{(4, 5)}

   Leucine is a branched-chain amino acid, which is a type of essential amino acid that plays a major role in gut and immune health.⁽⁶⁾

   Eating plant-based protein leads to greater intake of good nutrition from polyunsaturated fatty acids, fiber, magnesium, and vitamin E, whereas animal-based protein has fewer beneficial nutrients. Also, animal protein intake leads to a greater intake of saturated fats that pose risk to heart health.⁽⁷⁾

   Pumpkin seed powder is a good source of high-quality plant-based protein that supports human health.

2. Helps in Getting Good Sleep

   Sleep disorders are very common and have evidence of being linked with iron deficiency. A review analyzed some 93 articles and found that 35 of them noted a link between iron deficiency and sleep issues. Among them, 36 studies found that supplementing iron helped in improving sleep.⁽⁸⁾

   One ounce of pumpkin powder is known to offer 35% of the daily value of iron. Eating food rich in iron helps in warding off its deficiency.

   Vitamin C increases iron absorption in the body. To increase the amount of iron absorption from pumpkin powder, it can be mixed with vitamin C-rich food.⁽⁹⁾

   Also, magnesium help in easing insomnia, and an ounce of pumpkin powder provides an 80% daily value of magnesium. It is a good enough amount of magnesium that can be obtained from supplementing pumpkin powder in the diet.⁽¹⁰⁾

3. A Good Source of Antioxidants

   Pumpkin powder is rich in bioactive compounds and antioxidants that give it immune-enhancing properties. It contains phenolic acids, flavonoids, tannins, and tocopherols.⁽¹¹⁾

   Antioxidants help the body to function at its best. They help to defend the body by maintaining the reactive oxygen species or the free radicals. The imbalance of free radicals increases the risk of infection and tissue damage, and disease.⁽¹²⁾

   A study found consuming pumpkin seed oil limited the growth of prostate, breast, and colorectal cancer, which was due to the bioactive compounds present in it.⁽¹³⁾

4. Promotes Heart Health

   Fiber is essential to maintain heart health and pumpkin seeds powder provides 4 grams of dietary fiber.

   A study that looked at the effect of 3 grams of oat fiber on cholesterol found that there was an 8.1 % decrease in cholesterol and an 11.4 % decrease in LDL cholesterol in the experimental group.⁽¹⁴⁾ Lowering the cholesterol level lowers the risk of heart disease.

   Potassium is a heart-healthy mineral and is known for lowering blood pressure levels. This is because it helps in getting rid of sodium from the body through urination. High blood pressure getting out of control can be a risk to the heart.⁽¹⁵⁾

   Pumpkin seed powder contains potassium as well.

   Lastly, linoleic acid present in pumpkin seed powder also supports heart health. Linoleic acid is the unsaturated fat and can replace the saturated fats in the diet and benefit heart health.

5. Helps Counter Hair Loss

   Pumpkin seed powder helps in improving hair health. A study done to evaluate the effectiveness of pumpkin seed oil versus placebo found that there was an average increase in hair in the group receiving pumpkin hair oil compared with a 10% increase in the placebo group.⁽¹⁶⁾ Another study found that pumpkin seed oil may counter the effects of testosterone on slowed hair growth.⁽¹⁷⁾

   All the above benefits make the pumpkin seed powder an essential addition to the kitchen and into many recipes. It can be easily made at home and can be added to a variety of food products. It is worth a try.