Pumpkin Seeds in Pregnancy - Benefits, Side Effects & Is It Safe

The minute you announce that you are pregnant, your friends and family will start giving you plenty of advice on what to eat and what not to. The right nutritious diet during your pregnancy not only ensures the birth of a healthy baby but also reduces any complications during childbirth. 

Good nutrition means a safe and healthy outcome of pregnancy, both for the mother and her newborn. Since good nutrition is crucial, there are certain food items that when taken, apart from the regular diet, help in meeting the extra demands of nutrients during pregnancy.

In this blog, our Expert Vandana Chawla, Senior Nutritionist we'll discuss the benefits of eating Pumpkin seeds and let you know whether or not you can consume them while pregnant.

Pumpkin Seeds - Why do you need them?  

Pumpkin seeds, also known as pepitas, are a nutritious food source that is consumed all over the world. They are especially beneficial during pregnancy as they contain essential nutrients required for fetal growth and development. They are highly nutritious and contain vitamins, minerals, fiber, and other beneficial compounds. Pumpkin seeds contain both omega-3 and omega-6 fatty acids, which are essential for brain and nervous system development in the fetus.

They are high in several important minerals, including zinc, magnesium, and potassium. Zinc is important for immune function and fetal growth, while magnesium supports bone health and nerve function. In addition, Pumpkin seeds are a good source of plant-based protein which is important for muscle growth and repair. The oil of pumpkin seeds contains fatty acids that add strength and health to your baby. 

What are the benefits of Eating Pumpkin Seeds During Pregnancy?  

1. Rich in Nutrients: Pumpkin seeds are an excellent source of nutrients that are essential during pregnancy, including protein, magnesium, zinc, and iron. These nutrients help to support the healthy growth and development of your fetus.

1. Helps with digestion: High in fiber, pumpkin seeds help to prevent constipation during pregnancy. Constipation is a common problem during pregnancy, and consuming foods that are high in fiber can help to alleviate this issue.

2. Supports fetal development: The nutrients found in pumpkin seeds, such as zinc and magnesium, can help support fetal development. Zinc, in particular, plays a critical role in the development of the nervous system and immune systems.

3. Supports Immune Function: They are also rich in antioxidants, which can help to boost your immune system during pregnancy. This is important because when you are pregnant, you are more susceptible to infections, and a strong immune system can help to protect you and your baby. 

4. Good for your sleep: Changes in sleep pattern in common in pregnancy. If you have trouble having good sleep, eating pumpkin seeds before bedtime will help you sleep better. They are a natural source of tryptophan, an amino acid that promotes healthy sleep. Getting adequate sleep during pregnancy is important. How to Sleep When Pregnant?

5. Reduce inflammation: Pumpkin seeds contain antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body. This can be beneficial during pregnancy when inflammation can contribute to certain health issues.

6. Lowered Risk of Depression: The high levels of tryptophan in pumpkin seeds can help improve mood and reduce the risk of depression during pregnancy. (To know more about depression in pregnancy read: Depression during pregnancy and how to deal with it!

7. Reduced Risk of Preterm Labor: The magnesium found in pumpkin seeds can help reduce the risk of preterm labor. 

8. Control Blood Sugar: Pumpkin seeds have been shown to help regulate blood sugar levels, which is important during pregnancy as gestational diabetes can develop in some women.

What are the side effects of Pumpkin Seeds??  

Pumpkin seeds offer many health benefits. Pumpkin seeds are a nutritious snack and are safe to consume during pregnancy in moderation. However, consuming excessive amounts of pumpkin seeds may cause some side effects during pregnancy, such as:

1. Constipation: Eating too many pumpkin seeds can cause constipation due to their high fiber content. This can lead to discomfort and other digestive issues.

2. Allergic reactions: Some people may be allergic to pumpkin seeds, which can cause itching, hives, and difficulty breathing. Symptoms of an allergic reaction may include hives, difficulty breathing, and swelling of the face, lips, tongue, or throat. If you experience any of these symptoms after consuming pumpkin seeds, seek medical attention immediately.

3. Overconsumption of nutrients: Pumpkin seeds are high in certain nutrients such as iron, magnesium, and zinc, which are important during pregnancy. However, consuming too many of these nutrients can be harmful to both the mother and the baby.

4. Contamination: Pumpkin seeds can be contaminated with bacteria or other harmful substances, which can cause food poisoning or other health problems.

What is the right way to eat pumpkin seeds?  

The best way to consume pumpkin seeds is to take them in roast form and use it with salads, vegetable curries, smoothies, soups, and dals.

How many Pumpkin seeds should be eaten a day during pregnancy? 

About 2-3 tbsp is good. Go for a mix of nuts and seeds and do not rely on one type of seeds. Benefits of Musk Melon Seeds During Pregnancy

It's important to note that while pumpkin seeds can be a healthy addition to a pregnant woman's diet, they should not be relied on as a sole source of any nutrient. It's important for you to consume a well-rounded and balanced diet to support a healthy pregnancy. Take good care of yourself and your baby by eating healthy. In case you found this blog useful, remember to help other expected moms and share this information with them. We would love to hear from you, so please share your thoughts, feedback, and queries in the comments section below.