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How many pumpkin seeds can I eat a day?

What is the safe quantity of pumpkin seeds to eat per day? Pumpkin seeds are packed with nutrients. But going overboard can do more harm than good. The American Heart Association recommends one ounce (about a quarter cup or around 28 to 30 grams) of pumpkin seeds daily.

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Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a powerhouse of nutrition. They’re sweet and nutty in taste and popularly known as ‘pepitas’. These seeds provide a great source of zinc, magnesium, phosphorus, copper, niacin, tryptophan, and protein. What’s more? They’re also a rich source of essential fatty acids that help maintain healthy blood vessels and lower bad cholesterol in the body. But like they say, overdoing anything is a bad idea, it’s the same with pumpkin seeds. Consuming it in moderate quantities is beneficial, but the moment you go overboard, you will experience side effects!

What is the safe quantity of pumpkin seeds to eat per day?

Pumpkin seeds are packed with nutrients. But going overboard can do more harm than good. The American Heart Association recommends one ounce (about a quarter cup or around 28 to 30 grams) of pumpkin seeds daily. Priya Palan, Dietitian, Zen Multispeciality Hospital says, “Remember not to exceed the recommended quantity, as doing so can lead to various health problems. Just speak to an expert before including them in the diet. It will be a good idea to follow an expert’s advice, and then only eat pumpkin seeds.” So without further ado, let’s try and understand the kind of problems that pumpkin seeds can cause if not consumed in moderation:

1. Digestive issues

Pumpkin seeds can invite abdominal pain if consumed in larger quantities. They are high in fiber and eating too much can cause bloating and gas. They are also loaded with fatty oils, which on ingestion beyond acceptable levels can cause cramping and pain. So, be vigilant, while eating the seeds

2. Allergies

Did you know that many people can be allergic to pumpkin seeds. These seeds can trigger certain allergic reactions causing throat irritation, coughing, and even a headache.

3. Weight gain

Do you want to battle the bulge or are you trying to get back in shape? Then, you must avoid eating too much pumpkin seeds. This is so because the seeds are jam-packed with calories, and if eaten in excess, these can make you pile on extra kilos.

4. Not safe for those with low blood pressure

If you already have low blood pressure (hypotension), then just bid adieu to pumpkin seeds as they are antioxidant in nature, and help to lower blood pressure. Consult an expert before opting for these seeds, in case you wish to eat them.

Also, read: 10 quick tricks to bring your high blood pressure down

5. Cannot be given to infants

Pumpkin seeds are packed with fiber and fatty acids, and going above the recommended quantity in infants can trigger stomach cramps and even diarrhoea.

How to consume pumpkin seeds

Pumpkin seeds can be eaten alone or added to dishes such as salad, granola bars, smoothies for taste and crunchy texture. You can also add them to snacks or other food items, like salad and smoothies to nullify the side effects. So that you know, we hope you’ll be careful while consuming pumpkin seeds.

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