Pumpkin seeds are a good source of tryptophan, a precursor to serotonin, which is then converted into melatonin, the hormone that regulates sleep-wake cycles. Tryptophan also plays a role in mood regulation by increasing serotonin levels. These seeds are also rich in fiber, which supports healthy digestion, promotes regular bowel movements, and prevents constipation.

Magnesium, often called the "relaxation mineral," is crucial for calming the nervous system and regulating neurotransmitters that promote sleep. 100 grams of pumpkin seeds contain 12 mg of magnesium. This high magnesium content can help maintain stable blood pressure and reduce the risk of stroke and death from heart disease. Pumpkin seeds also provide antioxidants, which keep blood vessels functioning smoothly and improve blood flow.

Zinc, abundant in pumpkin seeds, helps convert tryptophan into serotonin, further promoting melatonin production. Zinc deficiency has been linked to sleep disorders. It also strengthens the immune system, which is beneficial for those with colds or the flu.

The healthy fats in pumpkin seeds, including omega-3 fatty acids, help reduce inflammation and are beneficial for brain health, indirectly improving sleep quality. Magnesium and omega-3s in pumpkin seeds are also good for cardiovascular health by lowering blood pressure and improving cholesterol levels.

Eating a handful of pumpkin seeds about an hour before bed can provide a natural dose of sleep-promoting nutrients. Avoid salted or flavored varieties, as excess sodium can disrupt sleep. Adding pumpkin seeds to a smoothie with banana and almond milk makes for a delicious and sleep-friendly evening snack.

Consuming about 30 grams of pumpkin seeds daily offers various health benefits, such as maintaining strong bones and lowering blood sugar levels. However, excessive consumption can increase caloric intake, leading to weight gain, and may cause bloating, discomfort, and flatulence due to the high fiber content.

Pumpkin seeds have mild diuretic properties. People taking diuretic medication should avoid consuming them due to potential adverse interactions and edema. The fiber and fatty acids in pumpkin seeds are not suitable for infants. Individuals with blood pressure issues should consult a doctor before adding them to their daily diet.

Le Nguyen (According to Hindustan Times)