Pumpkin seeds benefits

Pumpkin seeds benefits

Isn’t it crazy that you can enjoy the seeds of a fruit or vegetable as a snack? There are a lot of seeds which you can eat raw and have their own benefits.

Just like that pumpkin seeds have been valued for a long time as a source of mineral zinc. If you lack some amount of zinc then pumpkin seeds unshelled are the best source of it. There is a little zinc in the shell itself and there is a very thin layer directly beneath the shell which is called the endosperm envelope which is often pressed up very tightly against the shell. Pumpkin seeds also provide us with vitamin E. we are benefited more from the individual source of a vitamin than the mixed form. They are to be considered antioxidants.

Soak pumpkin seeds for no more than 15-20 minutes when roasting at home. If soaked for more than this there can be some changes in the fat composition of the seeds. When the seeds were roasted for longer than 20 minutes, the number of unwanted changes in fat structure was determined to occur more frequently.

Pumpkin seeds may be small but they are packed full of valuable nutrients. They are a common ingredient in Mexican cuisine. Eating a small amount of them can provide a lot of healthy fats, magnesium, and zinc. It includes a lot of benefits for your body and can help you with a lot of problems. These seeds can be easily incorporated into your diet. Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

It contains zinc which is considered a normal prostate function. The normal prostate has the highest levels of zinc in the body. Researchers showed in a 2011 study that malignant prostate tissue and prostate tissue from men with BPH had significantly less zinc than normal prostate tissue.

They are sometimes referred to as ‘pepitas’ which are Spanish for ‘little seed of squash.’

28 grams of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.

The 28 grams contains:

Fiber: 1.7 grams

Carbs: 5 grams

Protein: 7 grams

Fat: 13 grams

Vitamin K: 18% of RDI

Phosphorus: 33% of RDI

Manganese: 42% of RDI

Magnesium: 37% of the RDI

Iron: 23% of the RDI

Zinc: 14% of the RDI

Copper: 19% of the RDI

Pumpkin seeds have a lot of benefits. Let’s learn some of them.



Nutrients in pumpkin seeds may help protect against type 2 diabetes. Reactive oxygen species also play a role in the development of diabetes and antioxidants may help reduce the risk. The seeds are a good source of magnesium. A 100 gram of pumpkin seeds contains over 90 mg of magnesium. Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Helps regulate blood pressure

As it is an excellent source of magnesium, pumpkin seeds may help regulate blood pressure as part of a healthy diet.

Helps you sleep better

As it has such a good composition and ingredient it is very good in helping you sleep better. They are a natural source of tryptophan which is an amino acid and promotes better sleep. Consuming 1 gram of tryptophan daily can improve sleep.

Protects your cardio

They are very good for our heart health. It contains antioxidants which protects us from various heart diseases. Magnesium which is found in the seeds also lowers our cholesterol levels and triglycerides which reduces the risk of heart diseases.

Immunity booster

Pumpkin seeds are good for boosting our immunity system due to the presence of vitamin E and zinc.

As we know vitamin E is an immunity booster and protects against the several infectious diseases. It also prevents us from free radicals from damaging healthy cells in our body. Zinc protects our body from inflammation, allergies and invading pathogens which prevents some infections and increases the overall immunity.

Good for strong bones

Magnesium in the seeds promotes strong bones and is also good for the growth and strength of the bones.

It prevents osteoporosis and also helps women during their pregnancy for the better health of the baby.

Reduces certain Cancers

As the seeds are rich in magnesium and vitamin E they can control and prevent some types of cancers. They can prevent stomach, breast, lung, prostate and colon cancers. Some studies also showed that it can lower the risk of breast cancer in postmenopausal women.

High in fiber

Pumpkin seeds are a high source of dietary fiber. Take the seeds which have their shells removed contain 1.7 grams of fiber per ounce. They are available in most supermarkets.

High fiber diets are also associated with a reduced risk of heart disease, type 2 diabetes and obesity.

Improves sperm quality

Sperm quality and quantity can be reduced with low levels of zinc which can result in increased risk of infertility in men. Pumpkin seeds can increase the quality of sperms. Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to health testosterone levels and improve overall health.

Improves hair growth

Pumpkin seeds contain cucurbitacin, which is a unique amino acid that helps in hair growth. They are also rich in vitamin C which are also important in hair growth. 

Pumpkin seed oil can also be applied or consumed on a daily basis. Consume daily for better results. It has no side effects and can be consumed in any form.

Good for prostate health

Zinc is very helpful in men’s fertility and preventing prostate related problems. Pumpkin seeds have DHEA (di-hydro-epi-androstenedione) that lowers the risk of prostate cancer. 

It is anti-inflammatory

The seeds have anti-inflammatory properties which help in reducing arthritis pain. You can make it easily at home for treating joint pain.

Skin and eye health

They are a good source of squalene which is an antioxidant compound which is similar to beta-carotene. It occurs throughout all body tissues and protects our skin from the UV rays and other types of radiation exposure.

What are the ways to consume pumpkin seeds?

  • You can roast the pumpkin seeds and have it as a snack.
  • Smoothies are the best way to contain these seeds. Add some to your smoothies and they will provide the same benefit.
  • In many countries they are a popular snack and can be consumed raw, roasted, salted or unsalted.
  •  You can incorporate them into meals by sprinkling them into salads, soups or cereals.
  • Some people use pumpkin seeds in baking, as an ingredient for sweet or savory breads and cakes.
  •  As they contain phytic acid it can reduce the bioavailability of some nutrients you eat.
  •  You can also add them to energy bars and can consume them as a post or pre workout snack. They will help you burn the fat.
  •  Add them in your yogurts, soups and cereals.
  •  Make homemade granola with a mixture of nuts, pumpkin seeds, and dried fruit.
  •  Make your own pumpkin seed butter by blending whole raw pumpkin seeds in a food processor until smooth.

Can you be allergic to pumpkin seeds?

Yes, although an allergy to pumpkin seeds are rare and they are not considered a very highly allergenic food like sesame foods. But before consuming you can check if you are allergic to the pumpkin seeds or not.

Side effects of consuming pumpkin seeds

  • Eating pumpkin seeds in excess can cause some stomach problems and bloating.
  • Pumpkin seeds contain a lot of calories so they can lead to weight gain.
  • People allergic to pumpkin seeds may also show symptoms like headaches, rashes and may also cause difficulty in breaking etc.
  • It can also cause your stool to bulk up and cause constipation.

Some other seeds which can be eaten raw 

  •     Flaxseeds
  •     Chia seeds
  •     Sunflower seeds
  •     Hemp seeds
  •     Sesame seeds
  •     Wild rice
  •     Pomegranate seeds
  •     Quinoa
  •     Pine nuts

Take Away

Pumpkin seeds have the potential to be very effective in treating a lot of things. They can cure a lot of problems like prostate, hair problems and other conditions.

Pumpkin seeds and its oils have astonishing health benefits and you should definitely add them to your diet for better results in your lifestyle.