The tiny, green pumpkin seeds are among the few foods that increase in nutritive value as they decompose, according to studies. Here's why you should make them a part of your diet.

For a good heart: A quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium that is essential for your heart formation and maintenance. It helps control your blood pressure and prevent sudden cardiac arrest, heart attack, and stroke.

Improves immune system: A rich source of zinc, pumpkin seeds help to regulate the immune system and decrease the risk of viral infections like cold and flu, chronic fatigue, depression, among others.

Maintains prostate heath: Since ages, pumpkin seeds have been considered as an important natural food for men's health. Due to their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), research suggests that both pumpkin seed oil and pumpkin seeds may be particularly beneficial in supporting prostate health as well as treating benign prostatic hyperplasia (BPH, or enlarged prostate).

Reduces risk of diabetes: According to research, pumpkin seeds may help in improving insulin regulation, thereby preventing diabetic complications by decreasing oxidative stress.

Regulate sleep: Having pumpkin seeds a few hours before bed, along with a small piece of fruit, is especially beneficial as it provides your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep.

BDST: 1529 HRS, JULY-05, 2014