The Fall Breakfast That Helps Lose Weight and Promotes a Good Night’s Sleep

KANIKA SINGH RATHORE,

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dig around Slimy, Stringy Pumpkin Guts Might not be your idea of ​​a good time – but there are hidden insides of festive gourds A very healthy breakfast.

A regular-sized, porch pumpkin can plant hundreds of seedsWhich are rich in protein, fiber and other important nutrients that can aid in weight loss and protect against harmful inflammation linked to heart disease and cancer.

Fall is an important time to think about nutritional choices. People exercise less as the days grow longer and dark days can have a negative impact on mental health.

“Pumpkin seeds are a good source of plant protein and other nutrients, which may act as antioxidants to help protect against certain diseases,” says registered dietitian Beth Czervonyi. told the Cleveland Clinic,

Just one ounce of pumpkin seeds contains 8.5 grams of protein, who helps people Feel fuller for longer, Zervoni said.

Eating pumpkin seeds may help with digestion and weight loss due to their fiber and protein content.

Eating pumpkin seeds may help with digestion and weight loss due to their fiber and protein content. ,Getty Images/iStock,

The seeds, eaten with or without the peel, are also a good source of fiber. There are about five grams in one ounce, including shells. If opened, they only contain less than two grams American Heart AssociationPeople need about 25 to 30 grams of fiber per day. UCSF Health,

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But these are not the only benefits. Pumpkin seeds provide other important nutrients, including magnesium. This essential mineral aids heart and bone health, lowers blood pressure and may prevent migraines.

“As a mineral, magnesium really helps a lot [bodily] body functions,” said Judith Wylie-Rosset, professor and division chief of health promotion and nutrition research at Albert Einstein College of Medicine in New York.

Pumpkin seeds contain the sleep-promoting amino acid tryptophan, and one tablespoon contains about 6.6 milligrams of zinc, about half the recommended daily intake.

Some pumpkins contain hundreds of seeds that can be nutritious and delicious when roasted and lightly salted.

Some pumpkins contain hundreds of seeds that can be nutritious and delicious when roasted and lightly salted. ,Getty Images/iStock,

Zinc is helpful in reducing swelling. Antioxidants also help fight high blood pressure which can lead to diabetes.

In some research, consuming pumpkin seeds reduces the risk of cancer. breast And prostate cancer,

They can be quite tasty when eaten raw. However, roasting the seeds actually increases antioxidant levels, and makes them easier to digest.

And the seeds taste great with spices. A little butter, cinnamon and sugar, or a little salt, can do the trick – just not too much. “I recommend choosing unsalted or lightly salted options,” Zervoni said.

Toast them for the perfect crunchy addition to harvest salads or sprinkle them over pumpkin or butternut squash soup for the flavor of the season.

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