If you feel exhausted by the end of a working day, it is time to incorporate nutritious snacks — like blueberries with pumpkin seeds — into your diet. As per experts, pumpkin seeds and blueberries have rich nutritional profiles and offer numerous health benefits, making them a healthy evening snack option.
“Pumpkin seeds are rich in nutrients like magnesium, zinc, and healthy fats. They are also high in antioxidants and omega-3 fatty acids, which can help support heart health, reduce inflammation, and boost overall immunity,” said Ruchika Jain, chief dietitian, Fortis Hospital, Vasant Kunj.
Pumpkin seeds, also known as pepitas, are small but mighty. “They are rich in protein, healthy fats, and a variety of essential nutrients. A handful of pumpkin seeds provides a substantial amount of magnesium, zinc, and iron,” said Eshanka Wahi, culinary nutritionist, holistic wellness coach, and the founder of Eat Clean with Eshanka.
Additionally, pumpkin seeds also promote better sleep and mood regulations due to the presence of tryptophan, an amino acid that aids in the production of serotonin, mentioned Jain. “Magnesium is crucial for muscle and nerve function, zinc boosts the immune system, and iron is vital for oxygen transport in the blood. Additionally, pumpkin seeds are a good source of antioxidants, which help protect the body against inflammation and chronic diseases,” said Wahi.
“Blueberries are rich in dietary fibre and antioxidants, especially anthocyanins. They can be an ideal snack for weight management, as they help maintain a healthy digestive system due to their high fibre content and promote satiety. The compounds present in blueberries are also known for their powerful anti-inflammatory and anti-cancer properties,” shared Jain.
According to Wahi, blueberry seeds, often overlooked in favour of the fruit itself, are equally impressive. “These tiny seeds are packed with fibre, which aids in digestion and helps maintain a feeling of fullness. They are also rich in polyphenols, which are powerful antioxidants known to reduce the risk of heart disease and improve brain function. The combination of fibre and antioxidants makes blueberry seeds a perfect complement to the nutrient profile of pumpkin seeds,” said Wahi.
Consuming both these as an evening snack not only satisfies hunger but also boosts nutritional balance. “These are easy to eat and can be paired with salads, yogurt, or simply enjoyed as a nutritious treat,” shared Jain.
Eating a healthy snack in the evening can be a great way to maintain energy levels and curb late-night cravings, urged Wahi. “Pumpkin and blueberry seeds are ideal for this purpose due to their high protein and healthy fat content, which help in maintaining satiety. The protein in pumpkin seeds supports muscle repair and growth, which is particularly beneficial if you are active or exercise regularly. Meanwhile, the fibre in blueberry seeds aids digestion, ensuring you don’t feel too heavy or bloated before bed,” said Wahi.
Dr Neeti Sharma, chief nutritionist, Marengo Asia Hospitals Faridabad said that having these in the evening can help you sleep better as they can also lower blood pressure. “You can eat it every day. Eat 1 or 2 teaspoons per day,” said Dr Sharma. “These are completely safe to eat and can be enjoyed along with the flesh of the fruit too,” shared Dr Sharma.
The zinc, copper and selenium in pumpkin seeds can also affect sleep duration and quality. “When you take a good amount of amino acid, tryptophan such as in pumpkin seeds and blueberries, you get good sleep too,” said Dr Sharma, adding that pumpkin seeds provide 37 per cent of your recommended daily magnesium allowance which is required for good sleep.
According to Dr Sharma, blueberries help with sleep disorders and “improve brain health and memory”.
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First uploaded on: 30-06-2024 at 19:30 IST
