Pumpkin seeds are among the world's best foods.
British culinary site BBC Good Food has published a list of the world's top 100 nutritious foods.
In Vietnam, pumpkin is a popular crop from North to South, well adapted to the hot and humid tropical climate (Photo: Getty).
This list was selected based on a detailed analysis of the ingredients of over 1,000 different foods.
What is special is that in the leading group there are not only foods that are considered luxurious but also many ingredients familiar to Vietnamese meals.
Besides almonds at number 1, chia seeds at number 5, lard at number 8, pumpkin seeds, a traditional Vietnamese snack, are also present at a high position, proving their outstanding nutritional value.
In Vietnam, pumpkin is a popular crop from North to South, well adapted to the hot and humid tropical climate.
Every Tet holiday, crispy roasted pumpkin seeds become a familiar snack on the tray of cakes and candies.
Reduce the risk of stroke
Pumpkin seeds are scientifically proven to be a valuable source of nutrition. They contain magnesium, manganese, copper, zinc, protein and plant compounds such as phytosterols and antioxidants that can neutralize free radicals, helping to protect the body.
Experts consider pumpkin seeds to be one of the richest sources of magnesium.
Just 1/4 cup of pumpkin seeds provides nearly half of your daily magnesium needs. Magnesium is involved in many important physiological processes, from ATP energy production, RNA and DNA synthesis to blood pressure regulation. Therefore, adding pumpkin seeds to your diet can help reduce the risk of stroke, heart attack, and sudden cardiac arrest.
Not only that, pumpkin seeds are also rich in plant omega 3 fatty acids, especially alpha-linolenic acid (ALA). This is a type of fat that the body cannot synthesize itself but is extremely necessary for metabolism.
Supplementing omega 3 from pumpkin seeds helps improve cardiovascular health, support the nervous system and reduce inflammation.
Enhance men's health
Another plus point of pumpkin seeds is their benefits for men's health. Pumpkin seeds have long been considered a natural food that supports the prostate thanks to their high zinc content.
Several studies have shown that both pumpkin seed oil and whole pumpkin seeds have positive effects on maintaining healthy prostate function and improving male reproductive function.
For diabetics, pumpkin seeds also offer hope. Animal studies have shown that pumpkin seed extract can reduce insulin resistance and oxidative stress, thereby reducing complications of diabetes.
This opens up the possibility of including pumpkin seeds as part of a healthy diet for people with metabolic diseases.
Not stopping there, the high magnesium content in pumpkin seeds is especially beneficial for the skeletal system. Magnesium helps maintain bone density, supports calcium absorption and promotes mineralization.
Experts say that regularly eating pumpkin seeds is a simple way to prevent the risk of osteoporosis and help strengthen bones.
Pumpkin seeds are also known as a sleep aid. They contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin.
These are two key hormones that regulate your sleep cycle, so eating a few pumpkin seeds at night can help you sleep deeper and improve the quality of your sleep.
The immune system also benefits significantly from pumpkin seeds. According to Dr. Rohini Patil, founder of the Nutracy Lifestyle clinic, pumpkin seeds are an excellent source of zinc, which helps boost the activity of immune cells and the ability to fight infections.
In addition, antioxidants in pumpkin seeds also help reduce inflammation and protect the body from free radical attacks.
Source: https://dantri.com.vn/suc-khoe/loai-hat-thuoc-nhom-tot-nhat-the-gioi-duoc-trong-bat-ngan-o-viet-nam-20250927075507290.htm
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