Just 1 handful of these seeds before bed: Healthy heart, good sleep, cancer prevention

Not just a familiar snack, pumpkin seeds are increasingly scientifically proven to be a 'superfood' thanks to their outstanding nutritional value and many wonderful health benefits.

Cardiovascular protection

Pumpkin seeds are rich in magnesium, zinc, antioxidants and unsaturated fats – all important for maintaining a healthy heart. A 12-week study found that supplementing with pumpkin seed oil reduced diastolic blood pressure by 7% and increased good cholesterol by 16%.

In addition, pumpkin seeds also promote nitric oxide production, which helps dilate blood vessels, improve blood circulation and prevent atherosclerosis, according to the health news site Verywell Health.

Pumpkin seeds are increasingly being scientifically proven to be a 'superfood'.

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Stabilize blood sugar

Several studies have found that eating pumpkin seeds with a starchy meal can slow the rise in blood sugar after eating. Rich in magnesium, these seeds also help improve insulin sensitivity, reducing the risk of diabetes. A large 28-year study found that high magnesium intake reduced the risk of diabetes by 15%.

Support cancer prevention

The lignans in pumpkin seeds help protect breast tissue and limit the growth of cancer cells. A 2012 study found that postmenopausal women who ate more pumpkin seeds had a lower risk of breast cancer. Test-tube experiments also found that pumpkin seed extract can slow the growth of prostate cancer cells.

Improve sleep

Pumpkin seeds are considered a 'natural sleeping pill' because they are rich in tryptophan - an amino acid that helps the body produce serotonin and melatonin, two important hormones that help sleep well. Nutritionist Jamie Johnson (USA) said: Tryptophan is a core ingredient that helps the brain regulate mood and sleep. Eating pumpkin seeds before bed can promote this process naturally.

A serving of about 28g pumpkin seeds (equivalent to a small handful), containing 74mg of magnesium and 0.092g of tryptophan, is ideal for a sleep aid. Eat 30-60 minutes before bedtime, preferably choose unsalted roasted pumpkin seeds.

The high magnesium content in pumpkin seeds also helps relax the nerves, reduce anxiety and help you sleep more deeply. Zinc in pumpkin seeds also acts as a catalyst, supporting the effective metabolism of tryptophan.

Many other benefits of pumpkin seeds

In addition, pumpkin seeds also support prostate and bladder health, improve sperm quality, boost immunity and digestion thanks to their rich fiber content, along with anti-aging vitamins and minerals.

Thus, with just a small handful of pumpkin seeds every day, especially before bed, you can improve your sleep, protect your heart, stabilize blood sugar and reduce the risk of cancer, according to the health news site Healthline .

Source: https://thanhnien.vn/chi-1-nam-hat-nay-truoc-khi-ngu-tim-khoe-ngu-ngon-ngua-ung-thu-185250921153031347.htm