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Oct 20, 2024 · For most people, pumpkin seeds are a healthy addition to their diet. Overeating them may cause digestive issues like bloating or gas. And folks with allergies to seeds should avoid them. Because pumpkin seeds are energy-dense, it may help to keep portion sizes small.
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- Overview
- 1. Full of valuable nutrients
- 2. High in antioxidants
- 3. Linked to a reduced risk of certain cancers
- 4. Improve prostate and bladder health
- 5. Very high in magnesium
- 6. May improve heart health
- 7. Can lower blood sugar levels
- 8. High in fiber
- 9. May improve sperm quality
Pumpkin seeds are highly nutritious and may be associated with health benefits, including improved fertility, better heart health, and enhanced blood sugar control.
Pumpkin seeds may be small, but they’re packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
Because of this, pumpkin seeds have been associated with several health benefits, including improved heart health, prostate health, and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by science.
Pumpkin seeds are also known as “pepitas,” a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.
These shell-free seeds are green, flat, and oval.
1 ounce (oz), or 28 grams (g), of shell-free pumpkin seeds has roughly 160 calories, which are mainly from fat and protein (1).
In addition, a 1-oz (28-g) serving contains the following nutrients (1):
•Carbs: 3 g
Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids (2).
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. For this reason, consuming foods rich in antioxidants can help protect against many diseases (3).
It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.
In one older study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects (4).
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Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth (5).
In fact, a 2012 observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women (6).
Other older studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer (7).
Furthermore, one test-tube study found that pumpkin seed extract had the potential to slow down the growth and spread of prostate cancer cells (8).
summary
Some evidence suggests that pumpkin seeds may help prevent certain types of cancer.
Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
Several studies in humans found that eating these seeds reduced symptoms associated with BPH (9, 10).
In a 2021 study, pumpkin seed oil consumption was able to reduce symptoms and improve quality of life in 73 people with BPH. Additionally, though pumpkin seed oil was not as effective as a prescription medication, it was associated with fewer negative side effects (11).
Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.
One older study in 45 people with overactive bladders found that taking 10 g of pumpkin seed oil extract daily improved urinary function (12).
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Pumpkin seeds are one of the best natural sources of magnesium, a mineral that is often lacking in the diets of many Western populations.
In the United States, around 48% of adults have a magnesium intake below the recommended daily amount (13).
Magnesium is needed for more than 600 chemical reactions in your body. Adequate levels of magnesium are also important for (14, 15, 16, 17, 18):
•controlling blood pressure
•reducing heart disease risk
•forming and maintaining healthy bones
Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats, all of which may help keep your heart healthy (1).
Human and animal studies have also shown that pumpkin seed oil may reduce blood pressure and cholesterol levels, two important risk factors for heart disease (19, 20).
One older, 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased HDL (good) cholesterol levels by 16% (21).
Other research suggests that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health (5).
Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries (22).
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Some older animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar (23, 24).
One study in healthy adults found that those who consumed meals containing 65 g (about 2 oz) of pumpkin seeds had lower blood sugar levels after a high carb meal (25).
Interestingly, the high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.
One large observational study found that people who consumed the highest amount of magnesium had a 15% lower risk of developing type 2 diabetes than those who consumed the lowest amount over a 28-year period (26).
Still, more research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.
summary
Pumpkin seeds are a great source of dietary fiber. In fact, shelled seeds provide 1.7 g of fiber in a single 1-oz (28-g) serving (1).
A diet high in fiber can promote good digestive health (27).
In addition, high fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity (28).
summary
Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in males (29).
Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.
Interestingly, evidence from one animal study found that supplementing with pumpkin seed oil and vitamin E improved sperm quality and reproductive performance in roosters (30).
Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health (31).
Together, all these factors may benefit fertility levels and reproductive function, especially in males.
summary
Aug 9, 2023 · Eating pumpkin seeds raw is a healthy option, but you should know they have a high phytic acid 9 content when not roasted or sprouted. Phytic acid is found in foods like beans, seeds, nuts, and grains and can make nutrients like iron and zinc less bioavailable.
Jun 27, 2022 · Pumpkin seeds make a healthy addition to a balanced eating pattern that includes fruits and vegetables, whole grains, lean protein and dairy, nuts and seeds, and beans and legumes. It is generally safe to consume pumpkin seeds regularly.
1. Rich in Antioxidants. Pumpkin seeds are loaded with antioxidants like vitamin E and carotenoids. Antioxidants play a crucial role in protecting our cells from oxidative stress caused by free radicals. They are unstable molecules that can damage cells and lead to chronic diseases.
Dec 23, 2023 · With a relatively small serving size, you could simply eat a 30-gram handful of pumpkin seeds as a snack—and it doesn’t matter if they’re store-bought or scooped right out of a pumpkin. Nutritional value doesn’t differ significantly between raw or roasted pumpkin seeds, Roit explains.
Jan 4, 2024 · Eat pumpkin seeds out of hand as a snack or use them as a nutritious garnish for salad or soup. You can also substitute pumpkin seeds in any recipe where you might use sunflower seeds or...
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