Eggs are a well-known staple in the diets of fitness enthusiasts and gym-goers, often hailed as a ‘superfood’ due to their numerous health benefits, including muscle building. However, there’s another food that boasts even more protein per gram – pumpkin seeds.
Both eggs and pumpkin seeds are rich in protein, with eggs providing essential amino acids and vitamins such as vitamin D and B12. In contrast, pumpkin seeds are packed with magnesium and zinc.
A single egg typically contains about 6g of protein, while around 30g of pumpkin seeds provide approximately 8.8g. Pumpkin seeds are also high in healthy fats, fibre, antioxidants, and nutrients like magnesium, zinc, potassium, and phosphorous.
They are an excellent source of protein for muscle building, and their fibre, healthy fats, and other nutrients can aid weight loss and overall fitness. Pumpkin seeds may also enhance sperm quality, fertility, and symptoms of benign prostatic hyperplasia (BPH).
Some studies suggest they can help with erectile dysfunction and treat urinary tract infections. To reap the full health benefits of pumpkin seeds, it’s crucial to incorporate them into a balanced diet and maintain an active lifestyle, reports Surrey Live.
When it comes to protein content, pumpkin seeds might be seen as a superior option for muscle building compared to eggs, as they typically offer more protein per serving than a single egg. However, eggs remain an excellent source of high-quality protein and provide all the essential amino acids, making them a fantastic addition to a balanced diet for muscle development.
Including pumpkin seeds in your meals can unlock muscle-building benefits, such as:
- Energy: Roasted pumpkin seeds can boost energy before a workout.
- Post-workout snack: Pumpkin seeds have anti-inflammatory properties that help repair and build muscle tissue.
- Protein: Pumpkin seeds contain all nine essential amino acids, including leucine, which is known for its role in muscle building.
- Antioxidants: Pumpkin seeds contain antioxidants that help with recovery.
It is important to note, however, that eggs contain all the essential amino acids necessary for muscle development. Whereas pumpkin seeds might not offer the same comprehensive amino acid profile.
Pumpkin seeds are great for enhancing testosterone levels, too, because they are rich in zinc. This essential mineral plays a key role in hormone balance and maintaining healthy testosterone levels, as insufficient zinc can lead to lower testosterone and issues with sperm quality.
Additionally, these seeds are a good source of leucine, which is an amino acid vital for testosterone production. Pumpkin seeds may also contribute to better sperm quality, fertility, and alleviate symptoms of benign prostatic hyperplasia (BPH). Some studies suggest that pumpkin seeds can help with erectile dysfunction and may be beneficial in treating urinary tract infections.
How to eat pumpkin seeds
Roasting pumpkin seeds could potentially increase their antioxidant properties. They can be sprinkled over breakfast oatmeal or smoothie bowls, added to yoghurt, included in salads, smoothies, cereals and snacks, or even used as a flour substitute to enhance the protein content of baked goods.
Pumpkin seeds can be enjoyed raw or in the form of pumpkin seed oil. Pumpkin seed powder is another excellent option, boasting high levels of plant protein and fibre. However, those with allergies or sensitivities to pumpkins should avoid pumpkin seed powder.
Other health benefits of pumpkin seeds
Pumpkin seeds offer numerous health benefits. They are beneficial for fertility, energy enhancement, mood improvement, and immune function boosting. They may also aid in glycemic control for individuals with diabetes.
For heart health, pumpkin seeds are rich in healthy fats, magnesium, and iron, which can help reduce cholesterol and blood pressure levels and assist in preventing and managing hypertension.
Owing to their high antioxidant content, pumpkin seeds are an excellent superfood for reducing inflammation. Excessive inflammation in the body can lead to various diseases, including type 2 diabetes and heart disease.
Studies also suggest that the antioxidants and flavonoids in pumpkin seeds may provide protection against certain types of cancer and cognitive decline. Pumpkin seeds, rich in magnesium and zinc, are beneficial for bone and muscle health. They also contain high levels of tryptophan, an amino acid known to enhance sleep quality.
The zinc content in pumpkin seeds is particularly beneficial for prostate health. Furthermore, their high fibre content makes them an excellent choice for promoting bowel health and aiding digestion.
This story originally appeared on Express.co.uk
