Pumpkin seeds are a kind of edible seed that is usually roasted before consumption. They are a popular ingredient in Mexican cuisine and are often consumed as nutritious snacks. They are also known as pepitas, in Spanish for “little squash seed.”

This post is part of a series on the health benefits of pumpkin seeds. It investigates the potential health benefits of pumpkin seeds, the nutritious value, how to incorporate pumpkin seeds into the diet, and the potential health risks.

Pumpkin seeds are tiny in size, but they are high in nutrients. Even if you just eat a small amount of them, you can get many good fats, magnesium, and zinc. As a result, pumpkin seeds have been linked to several health benefits. They include increased heart fitness, prostate health, and cancer prevention. Furthermore, these seeds are simple to add to your diet.

Full with Beneficial Nutrients

Pumpkin seeds are sometimes referred to as “pepita” in Mexican Spanish.

Unlike the white hard seeds from a carving pumpkin, most store pumpkin seeds do not have a wrapper: green, smooth, and oval, these shell-free grains. One ounce (28 grams) of shell-free pumpkin seeds contains around 151 calories, most of which come from fat and protein.

Furthermore, a 1-ounce (28-gram) serving includes:

  • 1.7 grams of fiber
  • Carbohydrates: 5 g
  • 7-gram protein
  • 13 g of fat (6 of which are omega-6s)
  • 18% of the RDI for vitamin K
  • 33 percent of the RDI for phosphorus
  • Manganese: 42 percent of RDI
  • Magnesium provides 37% of the RDI.
  • 23 percent of the RDI for iron
  • 14 percent of the RDI for zinc
  • Copper accounts for 19% of the RDI.

They are also high in antioxidants and contain a good amount of polyunsaturated fatty acids, calcium, vitamin B2 (riboflavin), and folate.

Pumpkin seeds and seed oil also contain various other nutrients and plant compounds that are beneficial to health.

pumpkin seeds

Antioxidants are abundant.

Carotenoids and vitamin E are antioxidants found in pumpkin seeds. Antioxidants can reduce inflammation and shield your cells from toxic free radicals. As a result, eating foods high in antioxidants will help defend against a variety of diseases. It is thought that the high levels of antioxidants in pumpkin seeds contribute to their health benefits. In one trial, pumpkin seed oil decreased inflammation without causing side effects in rats with arthritis, while animals given an anti-inflammatory medication suffered side effects.

Associated with a Lower Risk of Some Cancers

Pumpkin seed diets have been linked to a lower risk of stomach, breast, lung, prostate, and colon cancer. According to a major observational report, eating them was linked to a lower incidence of breast cancer in postmenopausal women. Other research suggests that the lignans in pumpkin seeds can play an essential role in preventing and treating breast cancer. Further analysis showed that a supplement containing pumpkin seeds could delay the growth of prostate cancer cells in test tubes.

Also Read, 8 Alternatives of Sugar To Keep You Healthy

Improve the Health of The Prostate and Bladder

Pumpkin seeds can help alleviate benign prostatic hyperplasia (BPH) symptoms, a disorder in which the prostate gland enlarges and causes urination problems. Several human experiments have shown that consuming these seeds reduces the effects of BPH. Pumpkin seed intake decreased symptoms and increased quality of life in a one-year sample of over 1,400 men with BPH.

According to additional studies, taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder, in one study of 45 men and women with overactive bladders, 10 grams of pumpkin seed extract taken daily increased urinary function.

Magnesium content is very high.

Pumpkin seeds are one of the finest available sources of magnesium, a nutrient that many Westerners’ diets are deficient in. In the United States, about 79 percent of adults consume less magnesium than the minimum daily level. Magnesium is used in over 600 chemical reactions in your body. Adequate magnesium levels, for example, are needed for:

  • Blood pressure control
  • lowering the risk of heart disease
  • Creating and preserving solid bones
  • Keeping blood sugar levels in check

green pumpkin seeds

Can Benefit Heart Health

Pumpkin seeds are high in antioxidants, magnesium, zinc, and fatty acids, all of which can benefit heart health. Animal tests have also revealed that pumpkin seed oil can help lower high blood pressure and cholesterol levels, both of which are risk factors for heart disease.

A 12-week study of 35 postmenopausal women saw that taking pumpkin seed oil supplements reduced diastolic blood pressure (the bottom number on a reading) by 7% and boosted “good” HDL cholesterol levels by 16%. Other research suggests that pumpkins’ ability to enhance nitric oxide production in the body may be responsible for their beneficial effects on heart health. Nitric oxide aids in expanding blood vessels, improving blood supply, and lowering plaque formation in the arteries.

Blood Sugar Levels Should Be Reduced

Pumpkin, pumpkin seed powder, pumpkin seeds, and pumpkin juice have also been found in animal tests to lower blood sugar levels. This is particularly crucial for diabetics, who may struggle to keep their blood sugar levels under control. Several trials have shown that taking pumpkin juice or seed powder supplements lowered blood sugar levels in people with type 2 diabetes.

Pumpkin seeds’ high magnesium content may be responsible for their anti-diabetic properties. An observational analysis of over 127,000 people discovered that magnesium-rich diets were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women. More study is required to validate pumpkin seeds’ positive effects on blood sugar levels.


Pumpkin seeds are an excellent source of dietary fiber, with 1.1 grams of fiber in a single 1-oz (28-gram) serving. A fiber-rich diet can help with digestive health. Furthermore, high-fiber diets have been linked to a lower risk of heart disease, type 2 diabetes, and obesity.

pumpkin seeds

Possible that it would improve sperm quality.

Men with low zinc levels have lower sperm content and a higher chance of infertility. Pumpkin seeds, which are high in zinc, can help to improve sperm quality. According to one mouse study, they can also shield human sperm from damage caused by chemotherapy and autoimmune disorders. Pumpkin seeds are also rich in antioxidants and other nutrients that can help to maintain stable hormone levels and physical health. All of these factors, taken together, can benefit fertility and reproductive capacity, especially in men.

Might Aid in Sleep Improvement

If you have trouble sleeping, try eating some pumpkin seeds before going to bed. They are a common source of tryptophan, an amino acid that can aid in sleep. It is believed that consuming about 1 gram of tryptophan a day would increase sleep. To get the necessary amount of tryptophan, though, you will need to drink approximately 7 ounces (200 grams) of pumpkin seeds.

The zinc in these seeds will also aid in converting tryptophan to serotonin, which is then converted to melatonin. This hormone controls your sleep cycle. Furthermore, pumpkin seeds are a good source of magnesium. Adequate magnesium levels have also been linked to improved sleep. A few limited trials took a magnesium supplement increased sleep efficiency and overall sleep time in people with low magnesium levels.

roasted pumpkin seeds

Simple to Include in Your Diet

Pumpkin seeds are simple to add to your diet if you want to reap their benefits. They are a typical snack in many countries and can be eaten raw or baked, salted, or unsalted.

You should introduce them to smoothies, Greek yogurt, and berries, in addition to consuming them on their own. You might add them to salads, soups, or cereals to make them more nutritious. Some people bake with pumpkin seeds, adding them to sweet or savory bread and cakes.

However, they contain phytic acid, which can decrease the bioavailability of certain nutrients like many seeds and nuts. If you eat seeds and nuts daily, you can soak or sprout them to reduce the phytic acid content. Roasting them can also help.

In conclusion

Pumpkin seeds are very nutritious and rich in antioxidants. Eating them may help to correct nutritional deficits and can defend against a variety of health issues. Pumpkin seeds, in particular, have been shown to increase heart health, blood sugar levels, fertility, and sleep quality. They can also provide specific protection against some forms of cancer.

Furthermore, their high nutrient content can provide additional health benefits such as increased stamina, mood, and immune function. What’s more, they’re simple to incorporate into your diet, helping you to enjoy their numerous benefits.