Top 8 Science-Based Health Benefits of Pumpkin Seeds

 

Pumpkin seeds may be tiny but offer many potential health benefits, and are packed with nutrients. These tiny edible kernels are also known as Cucurbita pepo. That belongs to the Genus: Cucurbita, family, 

Pumpkin seeds are packed with protein, essential fatty acid, vitamins, and minerals. They are also rich in iron, magnesium, potassium, sodium, zinc, copper and manganese.

Additionally they are also rich in certain amino acids like arginne, lysine, tryptophan and glumatic acid that are really important for our body. Moreover they are packed with essential fatty acid such as oleic acid, and linoleum acid

Pumpkin seeds are known to lower cholesterol level,, prevent the risk of anemia, boost immune system, improve cardiovascular health, prevent various types of cancer, improve brain function, improve digestive health, improve bone density, and many more.

What’s more, they are really delicious and versatile, meaning you can add them in number food, that makes them easy to add in diet.

Here are the top 8 health benefits of pumpkin seeds that are supported by science.

Pumpkin Seed Nutrition Facts

Here's the nutritional value for 1 ounce (28g or 85 seeds) of whole roasted pumpkin seeds prepared without salt.

• Calories: 126
• 5.5 gram of fat
• 5mg of sodium
• 15.2 gram of carbohydrates
• 5.2 gram of fiber
• 0gm gram of sugar
• 5.3 gram of protein

1. Packed With Valuable Nutrients

Pumpkin seeds are a nutritional powerhouse. Despite their small size pumpkin seeds and seed oil are pack many other nutrients and plant compounds that have been shown to provide health benefits. [1] [2]

In fact just one ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and  protein. Moreover 1-ounce (28-gram) serving contains. [3]

• Vitamin K: 18% of the RDI
• Phosphorus: 33% of the RDI
• Manganese: 42% of the RDI
• Magnesium: 37% of the RDI
• Iron: 23% of the RDI
• Zinc: 14% of the RDI
• Copper: 19% of the RDI

Additionally pumpkin Seeds are also loaded with some phyto-nutrients, such as Beta-carotene, Beta-crypto-xanthin, Lutein-zeaxanthin.

2. Improve Prostate and Bladder Health

Enlarged prostate, or benign prostatic hyperplasia (BHP), is a common problem for older men.  Various  studies in humans found that eating these seeds reduced symptoms associated with BPH. [4]

Pumpkin seeds are also rich source of zinc, the seeds help in promoting fertility among males and reducing the chances of prostate cancer.

One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function. [5]

Additionally they may help prevent some transformation of testosterone into dihydrotestosterone (DHT), which is associated with enlarged prostate.

3. May Improve Heart Health

Pumpkin seeds are packed with antioxidants, magnesium, zinc, and fatty acids that are excellent for your heart health.  [6]

A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements may help decrease diastolic blood pressure (the bottom number of a reading) by 7 percent and increased “good” HDL cholesterol levels by 16percent. [7]

Additionally pumpkin seeds also help in production of  nitric oxide. Nitric oxide expands blood vessels and improves blood flow thus protecting the arteries from plaque formation. Including pumpkin seeds in your all daily diet is recommended to reduce the risk of heart disease and strokes.

4. Linked to a Reduced Risk of Certain Cancers

Cancer ranks on second position that has caused many deaths. However studies have found that including pumpkin seeds may help reduced risk of stomach, breast, lung, prostate and colon cancers. [8]

Free radicals are the main cause for various types of cancer, such as colon cancer, prostate cancers, etc.  However pumpkin seeds are full of antioxidants that may help fight free radicals and neutralized them to do any kind of oxidative damage to our healthy cells. 

Additionally few test-tube studies have also shown that consuming supplement containing pumpkin seeds may help slow down the growth of prostate cancer cells. [9] [10]

5. Can Lower Blood Sugar Levels

High blood sugar is linked to number of health disease including diabetis. However studies have found that participants with with type 2 diabetes had lowered blood sugar level after consuming pumpkin suppliment (juice and seed). [11]

A deficiency in magnesium increase the chances of developing type 2 diabetes. Pumpkin seeds are good source of magnesium, that have shown to lower the risk of developing type 2 diabetes. 

Additionally they are also rich in fibre, that helps to reduce the blood sugar level in our body while promoting the production of insulin in our body, that help in slowing down the absorption of sugar in the blood stream which helps in controlling our sugar level in our body.

6. Very High in Magnesium

Pumpkin seeds are one of the  best natural sources of magnesium. Studies have found that magnesium is essential for more than 600 chemical reactions in your body.

Unfortunately around 79 percent of adults in US, have a magnesium intake below the recommended daily amount. [17]

Magnesium mah help in controlling blood pressure, reducing heart disease risk, forming and maintaining healthy bones and regulating blood sugar levels. [12] [13] [14] [15] [16]

 

7. Other Health Benefits Of Pumpkin Seeds

Here are additional 10 health benefits of pmpkin seeds.

• Pumpkin Seeds May Help Improve Sleep
• May Improve Sperm Quality
• Pumpkin Seeds Are High in Fiber
• May Improve Bone Health
• Pumpkin Seeds Are Good For Digestive Health
• Fights Anxiety and Depression
• Promotes healthy Cholesterol levels
• Pumpkin Seeds Help Boosts Immune System
• Promotes sexual and urinary health
• Pumpkin Seeds Promote Weight Loss

8. Easy to Add to Your Diet

Pumpkin seeds are a popular snack that can be eaten either raw or roasted, salted or unsalted. You can add them to smoothies, Greek yogurt and fruit. You can also add them in your meal, simply by  sprinkling them into salads, soups or cereals. 

Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes. You can also pulse them in Smoothie. Here's a simple recipe you can try right now. 

Wild Blueberry Smoothie with Pumpkin Seeds

Nutrient fact: Calories: 253kcal | Carbohydrates: 41g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Sodium: 59mg | Potassium: 743mg | Fiber: 6g | Sugar: 23g | Vitamin A: 430IU | Vitamin C: 17mg | Calcium: 194mg | Iron: 2mg

Ingredients

• 2 bananas, frozen
• 1 cup wild blueberries, frozen
• 1 1/4 cups soy milk
• 2 Tbsp raw sprouted pumpkin seeds
• Topping: More pumpkin seeds

Procedure: 

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality. They may even protect against certain types of cancer. Including them in your diet will surely help you help all these amazing health benefits.

Pumpkin seeds are incredibly rich in essential nutrients and antioxidants. Now that you know these amazing benefits why not have them now to avail all goodness of pumpkin seed.

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