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Pumpkin Seeds

Pumpkin Seeds

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Pumpkin seeds have a high nutritional value. They are a good source of zinc, vitamins A and E, and unsaturated fatty acids. They are a great choice for snacking at any time of day and are known to help boost testosterone levels.

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Possible Benefits

  • May increase testosterone levels
  • May strengthen the immune system
  • May prevent premature aging
  • May protect cognitive function
  • May enhance the regeneration process
  • May improve cardiovascular health
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How to Do It

Simply eat them as a snack during the day. 

We recommend you to prepare toasted pumpkin seeds. On a pan, add the seeds, olive oil, and spices, such as turmeric, and toast for a few minutes.

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Why it works

  • Its high level of zinc makes it a great option for increasing testosterone levels. In addition, it is essential for keeping the immune system functioning normal.
  • It contains a high amount of antioxidants and vitamin A, which help regenerate tissues and regulate growth. 
  • Its high content of vitamin E protects the brain from oxidative stress and helps maintain brain plasticity.
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Time Commitment

5-10 minutes 

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Suggested Frequency

1-2 times per week

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Time of Day


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Possible Side Effects

If they are consumed in excess, they can cause constipation and gastrointestinal distress.

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  • To avoid consuming too much added sodium, do not add salt.
  • To improve your diet, replace high-fat or high-sugar snacks with pumpkin seeds. 
  • If you are on a low-calorie diet, these seeds will help you avoid eating too much during the day.
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Supporting Studies and Articles

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  1. Vitamin E. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144 
  2. Why nutritionists are crazy about nuts. https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts 
  3. Quick-start guide to nuts and seeds. https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-nuts-and-seeds 
  4. Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder. https://pubmed.ncbi.nlm.nih.gov/24872936/ 
  5. Chemical and Nutritional Characterization of Seed Oil from Cucurbita maxima L. (var. Berrettina) Pumpkin. https://pubmed.ncbi.nlm.nih.gov/29494522/ 
  6. Characteristics of antioxidant activity and composition of pumpkin seed oils in 12 cultivars. https://pubmed.ncbi.nlm.nih.gov/23561092/ 
  7. Oil from pumpkin (Cucurbita pepo L.) seeds: evaluation of its functional properties on wound healing in rats. https://pubmed.ncbi.nlm.nih.gov/27068642/
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 AntiAging  Immunity  Energy  Sharpness
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