14 Amazing Health Benefits of Pumpkin Seeds!

Introduction

Looking for a healthy as well as tasty snack? Pumpkin seeds are the perfect choice! These seeds offer many health benefits and a delicious, sweet and nutty taste that you’ll enjoy. From promoting heart health to helping you sleep better, pumpkin seeds are a powerhouse of nutrition. In this article, we’ll share 14 health benefits of pumpkin seeds.

Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.

Nutritional Value of Pumpkin Seeds

• Pumpkin seeds are packed with essential nutrients like calories, fats, proteins, and fibre. On average, they provide around 574 calories of energy per 100 grams, 49 grams of fat, 6.6 grams of fibre, and 30 grams of protein. This high protein content makes them a valuable addition to a healthy diet. Fats present are primarily polyunsaturated and monounsaturated fats, suitable for health.
• Pumpkin seeds contain different quantities of vitamins B1, B2, B3, B5, B6, B9, vitamin E, and carotenoids.^[1], ^[3]
• Pumpkin seeds also contain iron, copper, magnesium, phosphorus, potassium, sodium, and zinc minerals.^[2]

Did you know that pumpkin seeds are little powerhouses of zinc? You can find approximately 6.6 mg of zinc in just one seed serving, almost half the recommended daily intake. Zinc plays a crucial role in helping the metabolic process. This process involves how your body uses and converts food into energy to keep you going!

Dr. Siddharth Gupta, BAMS, MD (Ayu)

Health Benefits of Pumpkin Seeds

There are many benefits to eating pumpkin seeds. Let’s check them out.

1. Powerful Antioxidant

Pumpkin seeds have antioxidant potential due to Vitamin E and carotenoids.These antioxidants help reduce inflammation and protect our body from damage caused by free radicals. ^[1]

2. Cardio-Protective

Pumpkin seeds are good for heart health. Their antioxidants protect the heart from various disorders. Magnesium in pumpkin seeds helps regulate blood pressure. It also lowers bad cholesterol (LDL) levels and triglycerides, which makes it beneficial for people with high blood pressure and heart disease.^[2]

Fibre present in pumpkin seeds also reduces cholesterol levels, thus protecting our hearts.

Did you know that raw pumpkin seeds are a fantastic source of plant-based omega-3 fats? These healthy fats help lower levels of blood triglycerides, which are fats in the blood that can contribute to heart disease.

Dr. Rajeev Singh, BAMS

3. May Protect from Some Cancers

Consuming pumpkin seeds in moderation may reduce some risk factors related to gastric, breast, and colorectal cancers. This is due to the presence of powerful antioxidants in these seeds. Carotenoids in pumpkin seeds benefit in reducing the risk of prostate cancer.^[1]

4. Great Addition to Diabetes Diet

For those managing diabetes, pumpkin seeds are a boon. Rich in magnesium, proteins, and fibres, they are known to benefit people with diabetes mellitus. These nutrients, when included in a diabetes diet plan, can help regulate blood sugar levels effectively.^[1]

5. Immunity Booster

Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc. Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our bodies. Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity. Pumpkin seeds exhibit antimicrobial, antifungal and antiviral properties.

Did you know that pumpkin seed oil might have some powerful antimicrobial properties? It contains components that may fight against bacteria, parasites, viruses, and fungi that might cause various diseases. Studies have shown that pumpkin seed oil, even at a concentration as low as 2%, might inhibit the growth of harmful microorganisms like Candida albicans, Escherichia coli and others.

Dr. Anuja Bodhare, BAMS, MD (Ayu)

6. Improves Quality of Sleep

Amino acid tryptophan present in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin. Both serotonin and melatonin help regulate the sleep-wake cycle.

7. Good for Weight Management

Pumpkin seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake, and reduce the number of calories consumed. This makes them a good addition to a weight-loss diet.

8. Beneficial for Bones

Pumpkin seeds are rich in Magnesium. Magnesium is good for the growth and strength of bones. It has been observed that people with ample amounts of Magnesium in their diet tend to have a higher density of minerals in their bones. This helps to avoid risks like bone fractures and osteoporosis. Low levels of magnesium have also been linked to increased inflammation. Another side effect of Magnesium deficiency is that Calcium levels in the blood also get low. 

9. Good for Prostate Health

For those dealing with Benign Prostatic Hyperplasia (BPH), pumpkin seeds can be a helpful addition to their diet. Rich in zinc, these seeds reduce the chances of prostate cancer. Limited data suggests that pumpkin seed oil may help treat and prevent urinary diseases/disorders.

10. Supports Sperm Health

Pumpkin seeds are rich in zinc. Zinc plays a supportive role in male fertility. It may help support the quality and quantity of sperm.

11. Good for Pregnancy

Pumpkin seeds can be beneficial during pregnancy as they contain good zinc. Zinc boosts immunity and helps the baby grow healthy. It is helpful to consume zinc-rich foods during pregnancy. Pregnant and breastfeeding women should not consume anything against their doctor’s advice.

12. Reduces Depression and Anxiety

The magnesium and tryptophan in pumpkin seeds may help improve sleep patterns. They may also support relaxation and ease of depression and anxiety symptoms. 

13. Good for Hair

Pumpkin seeds’ benefits for hair include promoting healthy, strong strands with their rich nutrients. Consuming them makes our hair strong, silky, and shiny.

14. Good for Skin

Pumpkin seeds contribute to skin health. These nutrient-dense seeds may help ease skin problems when consumed in addition to a healthy diet and lifestyle.

Pumpkin-seed protein might be a valuable addition to your meals to meet your protein needs while following a vegetarian diet. Pumpkin-seed protein could be an excellent source of high-quality protein. It contains all the essential amino acids you need, making it a fantastic alternative to meat-based protein sources.

Dr. Smita barode, BAMS, MS

Side Effects of Consuming Pumpkin Seeds:

• Eating pumpkin seeds in excess can cause stomach aches, flatulence, bloating and constipation.
• The major disadvantage of pumpkin seeds is that they are loaded with calories; eating them in excess can lead to weight gain.
• Pumpkin seeds help lower blood sugar levels. They should be consumed in moderation by people with diabetes on medication and people suffering from hypoglycemia. 

Can You Experience an Allergic Reaction To Pumpkin Seeds?

Pumpkin seeds are not considered highly allergenic, but you may experience an allergy in rare cases. People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty breathing, etc. If you are worried about having an allergy to pumpkin seeds, speak with your doctor before trying them out, especially if you have never eaten them.

How to Consume Pumpkin Seeds?

The best way to use Pumpkin seeds is to roast them and have them as a snack. We also get pumpkin seed oil and pumpkin seed butter in the market.

These seeds can also be added to or sprinkled on:

• Smoothies
• Yoghurt
• Fruit
• Salads
• Soups
• Cereals
• Bread
• Cakes
• Energy bars
• Stir-fries etc

A powerhouse of nutrition, pumpkin seeds support better heart health and digestion; they’re a delicious snack that promotes overall well-being and are easy to add to your diet.

Frequently Asked Questions (FAQs)

References

1. KAPGATE PS STUDENT, AURASE SB STUDENT, PIMPALKAR S STUDENT, GARG VR GUIDE. THE COMPREHENSIVE REVIEW OF PUMPKIN SEEDS: A REVIEW. International Journal of Creative Research Thoughts (IJCRT) [Internet]. 2024 Feb;e226–7. Available from: https://www.ijcrt.org/papers/IJCRT2403514.pdf
2. Batool M, Ali Nawaz Ranjha MM, Roobab U, Manzoor MF, Farooq U, Nadeem HR, et al. Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbita sp.). Plants [Internet]. 2022;11(11):1394. Available from: https://doi.org/10.3390/plants11111394
3. Seeds, pumpkin and squash seed kernels, roasted, without salt – USDA FoodData Central Food Details [Internet]. [cited 2025 Feb 3]; Available from: https://fdc.nal.usda.gov/food-details/170557/nutrients

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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