The Effect of Pumpkin Seeds on Regulating Blood Pressure
Pumpkin seeds are rich in nutrients that help support heart health and regulate blood pressure. This quality makes the popular autumn snack an excellent choice to enjoy all year round.
Mehr: Pumpkin seeds are rich in nutrients that help heart health and regulate blood pressure; This feature has made this popular food of the fall season an excellent option for consumption throughout the year.
According to Yahoo Health, nearly half of adults have high blood pressure (blood pressure of 80.130 mmHg or higher). This condition often has no obvious symptoms, but if left untreated, it can increase the risk of heart attack and stroke.
"Certain foods have the ability to widen or narrow blood vessels, reduce inflammation of the arteries, and promote the overall health of the cardiovascular system," says Cran Campbell, a nutritionist and dietitian.
Pumpkin seeds are a source of magnesium, potassium and arginine; Nutrients that play a role in regulating blood pressure. Whether you scoop out the seeds from a fresh pumpkin and roast them or buy them ready-made at the store, both methods have similar nutritional benefits.
Next, nutritionists explain how the nutrients in these seeds affect blood pressure and how to enjoy eating pumpkin seeds while keeping your heart healthy.
Pumpkin seeds are an excellent source of magnesium
With 156 milligrams of magnesium per 28 grams—which provides 37 percent of the body's daily requirement—pumpkin seeds are an excellent source of this vital nutrient.
Nutritionist Lisa Andrews notes that magnesium helps relax and open blood vessels, thereby lowering blood pressure. This process can reduce blood flow resistance and help maintain blood pressure at a healthy level.
A study of more than 24,000 adults found that those who consumed the most magnesium had a 34 percent lower risk of developing high blood pressure compared to those who consumed the least amount.
Arginine is an amino acid building block that the body converts into nitric oxide; A chemical that affects blood pressure.
"Think of nitric oxide as a message that tells the blood vessels to open wide," explains Campbell.
By helping blood vessels relax and open, nitric oxide allows blood to flow with less resistance and helps lower blood pressure. While the evidence doesn't show how the arginine in pumpkin seeds specifically lowers blood pressure, other research on arginine supplements suggests benefits. One analysis showed a mean reduction of 6.4 mmHg in systolic blood pressure and a 2.6 mmHg reduction in diastolic blood pressure with arginine supplementation. However, pumpkin seeds are relatively safe and adding them to your diet may provide some blood pressure support through arginine.
"Pumpkin seeds also contain potassium, which helps the kidneys excrete sodium through the urine and reduces stress on blood vessel walls," explains nutritionist Amy Davis.
Each 28-gram serving of unsalted pumpkin seeds provides 223 milligrams of potassium, about 5% of the daily value for adults. By helping the body eliminate excess sodium, potassium supports fluid balance, which affects blood pressure regulation.
Pumpkin seeds are an excellent source of unsaturated fats
Pumpkin seeds are an excellent source of unsaturated fats, providing approximately 10 grams per 30-gram serving. Unsaturated fats can support heart health, especially when they replace saturated fat in the diet.
According to the researchers: "A diet high in saturated fat has a moderate effect on systolic and diastolic blood pressure, respectively." Unsaturated fats may lower bad LDL cholesterol, which can reduce the buildup of plaque that increases blood pressure in artery walls. "When plaque builds up in the arteries, it makes it harder for blood to flow and puts more pressure on the artery walls, raising blood pressure."
A small handful or quarter cup of pumpkin seeds provides approximately 163 calories plus a host of other nutrients to support blood pressure. Choose raw or unsalted pumpkin seeds.