Calcium benefits are numerous and far-reaching. It is one of the most essential minerals for maintaining overall health, yet many people don’t get enough of it.
While most know that calcium is vital for strong bones, research has revealed that calcium benefits go far beyond that.
From supporting heart function to aiding in weight management, calcium is a true powerhouse nutrient. Let’s explore the many ways calcium enhances health, backed by science.
1. Strengthens Bones and Teeth
It’s no secret that calcium is vital for bone health. According to a study published in The Journal of Bone and Mineral Research, adequate calcium intake helps maintain bone density and reduces the risk of osteoporosis, a condition that weakens bones and increases fracture risk. Calcium also plays a key role in strengthening teeth, preventing decay and gum disease.
2. Supports Heart Health
Calcium helps regulate heart function by ensuring proper muscle contractions, including those of the heart. Research in The American Journal of Medicine found that people with sufficient calcium intake had a lower risk of high blood pressure and cardiovascular disease. It also helps blood vessels relax and contract properly, promoting healthy circulation.
3. Aids in Weight Management
Surprisingly, calcium can play a role in weight control. A study in Obesity Research found that individuals who consumed more calcium, especially from dairy sources, had lower body fat levels and found it easier to manage their weight. Calcium may help regulate fat storage and breakdown, making it an important part of a balanced diet.
4. Reduces the Risk of Colon Cancer
Research published in The Journal of the National Cancer Institute suggests that calcium may reduce the risk of colorectal cancer. It’s believed that calcium binds to harmful compounds in the intestines, preventing them from damaging colon cells and reducing cancer risk.
5. Supports Muscle Function and Nerve Health
Calcium is essential for muscle contraction and nerve communication. Without it, muscles may cramp, and nerve signals may become sluggish. According to The Journal of Physiology, calcium enables the transmission of signals between the brain and body, ensuring smooth muscle movements and reducing the risk of spasms.
6. Promotes Better Sleep and Reduces Insomnia
Calcium plays an important role in sleep regulation. A study in The European Neurology Journal found that calcium helps the brain use the amino acid tryptophan (a component of protein) to produce melatonin, the sleep-inducing hormone. Low calcium levels have been linked to sleep disturbances and insomnia. Consuming calcium-rich foods before bed may enhance sleep quality and duration.
Best Food Sources of Calcium
To get enough calcium, it’s best to consume a variety of calcium-rich foods. Here are the top sources:
Dairy Sources:
Milk
Yogurt
Cheese
Non-Dairy Sources:
Leafy greens (kale, bok choy, collard greens)
Almonds
Sardines (with bones)
Chia seeds
Sesame seeds
Figs
Calcium Benefits for Good Sleep
This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.
***** Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time. Surprisingly, I received the Sleep Minerals II and began taking it and found this thing really works. In the past if I ever got a good night’s sleep I’d say ‘I slept like a baby’, but that’s the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
Summary
Getting enough calcium is essential for a strong, healthy body. Whether through dairy or plant-based sources, adding more calcium-rich foods and supplements to your diet can improve bone health, heart function, weight management, and even reduce disease risks. It can also enhance sleep quality and quantity and help remedy insomnia. So, start making calcium a priority today – your body will thank you!
Find out more info on the effective natural sleep aid Sleep Minerals II.
Lovely, short article on the benefits of flax seeds and how to use them in various ways for good benefits. This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
This is a valuable guide and overview of the health benefits of magnesium, its deficiency symptoms, its best food sources and more. According to the National Health and Nutrition Examination Survey, 50% of adults are deficient in magnesium and 75% of older adults are deficient
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
Ahhh Chooooo! Over twenty percent of Americans suffer from chronic allergies or hay fever. Many are seeking to reap the benefits from natural remedies for the sneezing, runny nose, teary eyes and scratchy throat.
Allergies are the result of the immune system’s overreaction to a normally harmless substance, such as pollen, animal hair or indoor dust mites.
Specifically, an allergy occurs when the immune system develops a sensitivity and attacks … (continue reading)
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This news is shared by Nutrition Breakthroughs. They provide science-based health articles that are designed to clarify and simplify the subjects of good nutrition and natural health. They make the original calcium and magnesium based sleep aid Sleep Minerals II, and also Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
Cinnamon sticks and ground cinnamon can be used in warm beverages such as teas and soups, in meat and vegetable recipes, in desserts, and in various warm cereals.
Cinnamon benefits are supported by several research studies showing its many health remedies.
Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce (Continue reading) …
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This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair, better nails, and more energy.
What if a research study was conducted with actual real human beings (not animals) that demonstrated a mere one to two minutes a day of exercise could result in better, stronger bones? Well, there is one.
With increasing age, our bones become weaker and less dense, particularly in women after menopause due to the decline in estrogen and calcium in the body. More and more studies are finding that physical movement and activity can counteract the effects of weaker bones and any tendency toward bone fractures.
Epidemiology is the study of how often various diseases occur and also what possible ways or methods might exist to control or eradicate them. The most recent study on the topic of bone health was published in the International Journal of Epidemiology. The burning question in the researcher’s minds was this: How do we discover what type of exercise, what quantity of exercise, and what intensity, would provide the most positive, beneficial impact on bone strength.
For the study, both pre and post-menopausal women wore small wrist monitors for a week that measured and recorded the intensity of their physical movements. It was particularly important to the researchers to be able to record very short amounts of activity. They looked at data for more than 2,500 women, and compared their activity levels with bone health, which was measured by an ultrasound scan of heel bone.
The outcome? A mere one to two minutes of flat-out, intense exercise resulted in an increase in bone strength. This translates to a minute or two of slow jogging for a post-menopausal woman or a minute or two of running for a pre-menopausal woman in order to achieve a 4% increase in bone health. Women who did more than two minutes had a 6% increase. (Please see further recommendations below on how to safely transition into more intense exercise).
The lead author of the study, Dr Victoria Stiles of the University of Exeter in the UK, said: “We wanted to make every second count in our analysis, because short snippets of high-intensity activity are more beneficial to bone health than longer, continuous periods. We were careful not to ignore short bursts of activity throughout the day.”
Dr. Stiles makes a suggestion for people who are interested in upping their levels of daily exercise. She said: “The UK’s National Osteoporosis Society recommends increasing your walking activity first. Further on, we would suggest adding a few running steps to the walk, a bit like you might do if you were running to catch a bus.”
Another proven way to increase bone health is to include more calcium-rich foods in the diet. Olive oil, leafy greens, almonds, raw cheeses, yogurt, broccoli and carrots are good choices. Calcium, magnesium and vitamin D supplements are also beneficial. Not only do these minerals strengthen bone and muscle health, but they are proven to calm sleeplessness and insomnia as well.
One study published in the European Neurology Journal found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.
William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
One calcium-based supplement shown to be effective for insomnia is Sleep Minerals IIfrom Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless leg syndrome and bone strength. It also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Sadie D. from the Netherlands says: “I am ever so grateful that I discovered Sleep Minerals II after suffering with premenopause and now the real menopause insomnia. I felt like I was slowly losing my mind due to the continual lack of sleep. I can’t express the relief of getting a good night’s sleep and being able to function properly.”
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.”
The main message is that a combination of exercise and calcium tend to ignite into a dynamic duo that can bring great boosts to bone health, healthy sleep and good overall health.
This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Nutrition Breakthroughs would like every customer of Sleep Minerals II to get the full benefits of the product and enjoy the restful, deep sleep they desire. Here are some tips and advice we’ve put together over the years, from learning how to coach people to use the product successfully.
Sleep Minerals II has been newly improved to feature rice bran oil as its main oil ingredient. Rice bran oil is rich in two types of natural vitamin E and also high in Oryzanol (a word that sounds like “Original”), which is a powerful antioxidant only found in rice bran oil. Antioxidants protect our tissues from deterioration and help slow the aging process.
Rice bran oil is proven in studies to lower cholesterol and blood pressure levels, remedy menopausal symptoms such as hot flashes and strengthen the immune system.
If you are an existing customer, it’s possible that you may need to take less of this new formula. The softgel shell is made of natural gelatin and it has a slightly yellowish hue. The amounts of vitamin D and magnesium in the product have been increased, and zinc has been added as it contributes to healthy bones, eyes and digestion. We have received many testimonials for this formula. Here is one of them:
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a week or so my sleep improved quite a lot. I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Here are the tips on using Sleep Minerals II:
1) Some of my customers have asked me with amazement: “What is in this product? Is it really all-natural?” I want you to know that even though the product is effective at helping people fall sleep or get back to sleep in the night, it is made from only natural minerals and vitamins — it’s just a potent formula. Sleep Minerals II is a safe product. The factory that makes it has been certified as having Good Manufacturing Practices (GMP) and all ingredients are sourced in the USA.
2) Keep the bottle of softgels by your bed. For difficulty falling asleep, take 1 softgel with water 30 to 45 minutes before bed. Go to the bathroom before bed so you’re not woken up to go too often during the night. If you are sensitive to supplements or minerals, start with 1 softgel for several nights. In any case, its best to stay with one softgel for about a week. If you are unable to get to sleep, increase to 2 softgels before bed. Reduce the dose if you become drowsy during the day or your bowels become too loose. Use 1 softgel for kids over 10
3) Gradually building up the minerals in your system is the best approach to gaining better sleep. It may take days or weeks of use to get the best results. Some people start noticing good effects after the first or second week of use – some sooner, some later. Be sure to continue taking the product, as consistency is the key.
4) If you are taking the product before bedtime and have a drowsy feeling in the morning or your bowels become too loose, you can take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack, rather than 45 minutes before bedtime. If one softgel continues to be too much, you can cut or bite one end open and squeeze half the contents of one softgel into your mouth or onto a cracker with peanut butter (or another topping) and swallow it down. Save the other half in a baggie. This is worth doing if you find you need to, as some people require less to get results. Even if you’re taking just half a softgel, it’s important to be consistent with it.
5) Occasionally, if someone takes too many softgels for them, the calcium may have a stimulating effect. If this occurs, reduce the amount you’re taking and it should have a more relaxing effect. For others, taking too many may leave them feeling tired during the day. In this case, reduce the dose.
6) If you prefer not to swallow the softgels, bite or cut one end open and squeeze the contents into your mouth and drink it down. You can also mix it with food or spread it on food. It’s like a creamy paste inside with mixed minerals. This paste is the essence of what makes the minerals so very absorbable.
7) If you are taking any medications in the evening, its best to take them at least an hour apart from the Sleep Minerals. This is because each thing may have a different effect and its best to keep them separate.
In addition to insomnia, this product also provides excellent nutritional support for restless leg syndrome, bone health, muscle cramps, menopausal symptoms, heart health, stomach health, premenstrual syndrome, and teenage insomnia.
We look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep. Let us know how you do.
Here’s a handy chart that shows all the many benefits of walking. Whether it’s a walk around the mall or around the block, walking provides an almost unlimited number of health benefits.
Studies at the University of Arizona found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women. Scientists suspect that exercise helps set our biological clock into a consistent wake/sleep pattern, or it may boost the brain’s production of serotonin, a neurochemical that encourages sleep.
This health news is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.
By Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information.
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This article is shared by Nutrition Breakthroughs, maker of the effective calcium, magnesium and vitamin D based sleep aid Sleep Minerals II.
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Did you know that some air pollutants are 100 times more concentrated in your home than they are outside? You are dependent on quality air to support your respiratory system and your overall health.
Unfortunately, several sociological studies demonstrate the average amount of time a person living in the U.S. spends indoors is close to 92 percent of their day. The data indicates people who are employed spend 2 percent of their time outside and 6 percent in transit between home and work.
This means the quality of the indoor air you breathe is very important to your long-term health. According the Environmental Protection Agency (EPA), poor indoor air quality is one of the top public health risks you face each day.
Poor quality air has been linked to a number of different health effects that may be experienced immediately or several years later. Understanding and controlling the indoor air pollution you are exposed to by making small changes to your living space may help reduce your health risks.
Your Indoor Air Quality May Be 100 Times Worse Than Outside
You may think of outdoor air as being polluted and your indoor air as clean because you don’t detect chemical smells or notice smog in the air at home or in the office. As it turns out, the air in your home may be more dangerous to your health than the air outdoors.
According to the EPA (Environmental Protection Agency), the levels of indoor air pollution in your home may be between two and five times higher than they are outside. Some of the different pollutants you breathe can even be as much as 100 times more concentrated inside.
Many newer homes and buildings are also built with an eye toward reducing utility costs. This requires the building or home owner to purposefully ventilate the building for air exchange. Although these buildings lower utility costs, they increase your risk of health conditions when not ventilated.
Both the National Cancer Institute (NCI) and the Centers for Disease Control and Prevention (CDC) have established that 80 percent of all cancers may be attributed to factors from your environment.
Rather than genetic factors being responsible for the majority of cancers, exposure to carcinogenic chemicals and toxins are among the causative factors.
This was proposed as far back as 1977, when four scientists explained evidence from their data indicating 80 percent of all cancers were triggered by environmental factors. Their studies included data relating to variations in geography, changes to risk over time, migrants, correlations studies and case reports.
What Is in the Air You Breathe?
The source of indoor pollution is a combination of interactions between the building, the occupants, climate, construction, furnishings and contaminated sources.Pollution generated by occupants is related to tobacco smoke and the products you may bring into your home, such as air fresheners and cleaning supplies.
There are a number of different contributors to the rise in poor air quality in your home or office. Although volatile organic compounds (VOCs) is listed as one contributor, there are hundreds of different products you may find in your home that emit VOCs. The variety of contributors to indoor pollution include:
Asbestos
Bacteria and viruses
Building and paint products
Carbon monoxide
Carpets
Cleaning supplies and household chemicals
Cockroaches
Dust mites and dust
Formaldehyde
Lead
Pet dander
Radon
Secondhand smoke
VOCs
Fire retardants
VOCs are a specific and rather dangerous type of pollution emitted from products such as aerosol sprays, cleaning supplies, wood preservatives, hobby supplies and pressed wood products. Some of the more familiar names are benzene, formaldehyde and toluene.
Most of the health studies have focused on exposure to one VOC, so less is known about the effects on your health when these chemicals are found in combination.Although the toxicity levels for each of the separate VOCs has been determined, there are no real safe levels, and in combination those toxic levels may be lower.
How Indoor Air Pollution Impacts Your Health
Indoor air pollution can result in both short-term and long-term effects on your health. Children are especially vulnerable to chemicals and pollutants, both in their home and their school.Stay watchful for symptoms of air pollution in your children and get involved in your school district to improve the quality of their air.
Short-term symptoms of exposure to indoor air pollution resemble symptoms you experience from an allergy or a cold. They include:
Worsening asthma
Itchy watery eyes
Headaches
Dizziness
Fatigue
Scratchy throat
Runny nose
While these symptoms usually disappear within a couple hours after no longer being exposed to the pollutant, long-term health conditions don’t simply resolve by removing yourself from the polluted environment. These health conditions include:
Bronchitis, asthma and emphysema
Accelerated aging of lung tissue and lung cancer
High blood pressure,heart attack and stroke
Shortened lifespan
Decreased cognitive function
Houseplants Improve Your Home Environment
Houseplants are very functional decorations for your home and office that brighten your space, improve your mood and clean your air.
Several studies have found potted plants improve your work and living space by reducing your blood pressure, improving your attention and productivity, lowering your anxiety levels and raising your job satisfaction.
Other research has demonstrated that doing tasks around plants has led to a higher degree of accuracy and better results in the task performed. Memory retention and concentration also improved in this study. The researchers found that exposure to plants improved memory performance by 20 percent.
Research has also demonstrated that indoor plants kept close to an individual’s space at work had a statistically significant effect on how many sick days they took and their level of productivity. These associations may have practical significance when applied to a large number of workers over time.
Plants may also be used for phytoremediation, or the mitigation of pollution in air, soil and water. Scientists from the National Aeronautics and Space Administration (NASA), University of Georgia and Pennsylvania State University have demonstrated that potted plants in your home can improve your air quality.
Plants remove pollutants by absorbing them through their leaves and roots, in much the same way they clean the outdoor air from the pollution given off by manufacturing plants, cars and heating systems.
Plants You May Use to Decorate and Improve Your Air Quality
Most leafy plants are adept at removing some pollution from your indoor air. However, scientists have also discovered there are several that are better at removing VOCs from your home and workplace. NASA was behind some of the initial research in 1989 to determine specific plants that might be useful to reduce pollution in sealed environments.
Researchers have continued to investigate the abilities of different plants to clean your indoor air of pollution. More recent research has identified these 12 houseplants as those that are most beneficial, and the specific VOCs they are adept at removing. The results from this study are on the agenda of a meeting of the American Chemical Society.
Jade Plant
Particularly good at absorbing toluene emitted from gasoline, paint, kerosene and lacquers. These plants flourish in medium light, single pot and room temperature. Allow the soil to dry between watering; brown leaves indicate they need more water.
Spider Plant
These plants can absorb up to 90 percent of formaldehyde and carbon monoxide from tobacco smoke and O-xylene from fuels and P-xylene found in plastics. (This plant is also called the airplane plant.) It is resilient and survives well even if you don’t have a green thumb. The plant is safe for your pets and easy to grow.
Scarlet Star Plant
In the family of Bromeliads, as is the pineapple, this plant easily purifies the air of 90 percent of benzenes emitted from glues, furniture wax, detergent and paint. These plants are easy to grow indoors and have very few problems with pests. They withstand drought well, but never overwater them.
Caribbean Tree Cactus
These lovely cactus plants can absorb up to 80 percent of the ethylbenzene in the space they are kept. This chemical is emitted from electronic products, construction material, garden care products, toys and furniture.
Most cactus plants will do well in pots with the right amount of food, light and water. Although they withstand the drought well, they do require more water indoors than they do in the ground.
Dracaena
These beautiful variegated leaf plants absorb 90 percent of the acetone from household cleaners and nail polish remover.
Ferns
These leafy plants require a lot of water and provide humidity for your home.
Peace Lily
These plants come in either a solid color or variegated leaf variety. They bloom in the spring and don’t require much light. Keep them close at hand in your office as they absorb electromagnetic radiation from your digital devices and humidify the air.
English Ivy
Easy to grow and care for, they are excellent at absorbing the toxins from cigarette smoke and cleansing the air for people suffering from asthma.
Ficus
Slightly more difficult to care for, the Ficus cleanses odors from the air and reduces toxic substances from your home and office. There are several varieties of the plant.
Snake Plant or Mother-in-Law’s Tongue
This plant is easy to care for and grows well. It removes benzene and formaldehyde and increases the oxygen supply in the room at night.
Philodendron
These are favorite plants as they are easily grown and look great in hanging pots. They efficiently detoxify formaldehyde but are toxic to cats and dogs.
Bamboo Palm
Also known as the Reed Palm, this plant thrives indoors and readily absorbs formaldehyde outgassing from furniture. If you’ve purchased a new chair or couch you may want to decorate with a couple of these plants.
A Note from Nutrition Breakthroughs: Keep as many of these plants as possible in your home and work environment to help purify the air and protect your health.
This article is shared by Nutrition Breakthroughs, maker of the effective calcium, magnesium and vitamin D based sleep aid Sleep Minerals II.
By Dr. Mary Jane Brown, RD (Registered Dietician) | Article Courtesy of Authority Nutrition
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Shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II *********************************************
Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by science.
1. Full of Valuable Nutrients
Pumpkin seeds are the edible seeds of a pumpkin. They are also known as “pepita” — a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought from the supermarket do not have a shell.
These shell-free seeds are flat and oval in shape, and have a green color.
This is what whole (white) and shell-free (green) pumpkin seeds look like:
There are roughly 151 calories in one ounce (28 grams) of shell-free pumpkin seeds, mainly from fat and protein.In addition, a 1-oz (28-gram) serving contains (1)
Fiber: 1.7 grams.
Carbs: 5 grams.
Protein: 7 grams.
Fat: 13 grams (6 of which are omega-6s).
Vitamin K: 18% of the RDI.
Phosphorous: 33% of the RDI.
Manganese: 42% of the RDI.
Magnesium: 37% of the RDI.
Iron: 23% of the RDI.
Zinc: 14% of the RDI.
Copper: 19% of the RDI.
They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Pumpkin seeds and seed oil also contain many other nutrients that have been shown to provide health benefits (2, 3).
Bottom Line: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.
2. High in Antioxidants
Pumpkin seeds contain antioxidants like carotenoids (the yellow, red, and orange colors in vegetables) and vitamin E.
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many different diseases.
It is thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects.
Bottom Line: Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
3. Linked to a Reduced Risk of Certain Cancers
Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers (5).
A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9).
Others studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer (10). Lignans are special plant chemicals that can help to balance hormones.
Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells.
Bottom Line: Some evidence suggests that pumpkin seeds may help to prevent certain cancers.
4. Improve Prostate and Bladder Health
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland enlarges and can cause problems with urination.
Several studies in humans found that eating these seeds reduced symptoms that are associated with BPH (13).
A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life.
There is also research to suggest that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.
One study found that taking a supplement of 10 grams of pumpkin seed extract daily improved urinary function in 45 men and women with overactive bladders.
Bottom Line: Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
5. Very High in Magnesium
Pumpkin seeds are one of the best natural sources of magnesium. This is important, since magnesium deficiency is common in many Western countries.
In the US, around 79% of adults had a magnesium intake below the recommended daily amount.
Magnesium is necessary for more than 600 chemical reactions in the body. Adequate levels of magnesium are important for:
Bottom Line: Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.
6. May Improve Heart Health
Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy.
Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels.
These are two important risk factors for heart disease.
A study involving 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased the “good” HDL cholesterol by 16% over a 12-week period (25).
Other studies suggest that it may be the nitric oxide enzymes contained in pumpkin seed oil that are responsible for its positive effects on heart health.
Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the arteries.
Bottom Line: Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.
7. Can Lower Blood Sugar Levels
Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar.
This is especially important for people with diabetes, who may struggle to control their blood sugar levels.
Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.
The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.
More research is needed to confirm this beneficial effect on blood sugar levels.
Bottom Line: Pumpkin seeds may help reduce blood sugar levels for people with type 2 diabetes. However, more research is needed.
8. Very High in Fiber
Pumpkin seeds are a great source of dietary fiber. Whole seeds provide 5.2 grams of fiber in a single 1-oz (28-gram) serving.
However, pumpkin kernels with the shell removed contain 1.7 grams of fiber per ounce. These are the green pumpkin seeds available in most supermarkets.
A diet high in fiber can promote good digestive health.
In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity.
Bottom Line: Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.
9. May Improve Sperm Quality
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men.
Since pumpkin seeds are a rich source of zinc, they may help improve sperm quality.
Evidence from one study in mice suggests they may also help protect human sperm from damage caused by chemotherapy and autoimmune diseases.
Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.
Together, all these factors may benefit fertility levels and reproductive function, especially in men.
Bottom Line: The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.
10. May Help Improve Sleep
If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They’re a natural source of tryptophan, an amino acid that can help promote sleep.
Consuming around 1 gram of tryptophan daily is thought to help improve sleep.
However, you would need to eat around 7 oz (200 grams) of pumpkin seeds to get the necessary 1 gram of tryptophan.
The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.
In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep (34).
Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels (35, 36).
Bottom Line: Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.
11. Easy to Add to Your Diet
If you’d like to experience the benefits of pumpkin seeds, they’re easy to incorporate into your diet.
In many countries, they’re a popular snack that can be eaten either raw or roasted, salted or unsalted.
As well as eating them alone, you can add them to smoothies or to Greek yogurt and fruit.
You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.
However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.
If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce the phytic acid content. Roasting them may also help.
Bottom Line: Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.
Do Pumpkin Seeds Have Any Other Benefits?
The rich nutrient content of pumpkin seeds means they may provide many other health benefits, such as improved energy, mood and immune function.
Eating them can help solve dietary deficiencies and may protect against various health problems.
This health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.
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