The Benefits of Using Pumpkin seeds

Here are the top 11 health benefits of pumpkin seeds that are supported by science.

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What's more, these seeds can be easily incorporated into your diet.

Because of this, pumpkin seeds have been associated with several health benefits, including improved heart health, prostate health, and protection against certain cancers.

Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.

Pumpkin seeds may be small, but they're packed full of valuable nutrients.

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 are rich in antioxidants, iron, zinc, magnesium, and many other nutrients. 1 oz (28 g) contains about 160 calories.

In addition to the nutrients listed above, pumpkin seeds also contain some antioxidants and small amounts of potassium, riboflavin, and folate ( 1 ).

In addition, a 1-oz (28-g) serving contains the following nutrients ( 1 ):

1 ounce (oz), or 28 grams (g), of shell-free pumpkin seeds has roughly 160 calories, which are mainly from fat and protein ( 1 ).

These shell-free seeds are green, flat, and oval.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don't have a shell.

Pumpkin seeds are also known as 'pepitas,' a Mexican Spanish term.

Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.

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 ).

It's thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

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 ).

Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids ( 2 ).

Some evidence suggests that pumpkin seeds may help prevent certain types of cancer.

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 ).

Other older studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer ( 7 ).

In fact, a observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women ( 6 ).

Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth ( 5 ).

Pumpkin seeds may reduce symptoms of benign prostate enlargement and 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 ).

Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.

In a 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 ).

Several studies in humans found that eating these seeds reduced symptoms associated with BPH ( 9 , 10 ).

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.

Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure and blood sugar levels, as well as heart and bone health.

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 ):

In the United States, around 48% of adults have a magnesium intake below the recommended daily amount ( 13 ).

Pumpkin seeds are one of the best natural sources of magnesium , a mineral that is often lacking in the diets of many Western populations.

Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.

Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries ( 22 ).

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 ).

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 ).

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 ).

Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats, all of which may help keep your heart healthy ( 1 ).

Pumpkin seeds may help reduce blood sugar levels in people with type 2 diabetes. However, more research is needed.

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Still, more research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.

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 ).

Interestingly, the high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

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 ).

Some older animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar ( 23 , 24 ).

Whole pumpkin seeds are a good source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes, and obesity.

In addition, high fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity ( 28 ).

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 ).

The high zinc content of pumpkin seeds may help improve sperm quality and male fertility.

Together, all these factors may benefit fertility levels and reproductive function, especially in males.

Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health ( 31 ).

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 ).

Since pumpkin seeds are a rich source of zinc , they may improve sperm quality.

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in males ( 29 ).

Pumpkin seeds are a good source of tryptophan and magnesium, both of which help promote good sleep.

However, more research is needed.

Some studies have found that taking a magnesium supplement could improve sleep quality and decrease the amount of time it takes to fall asleep in older adults with insomnia ( 35 , 36 ).

Pumpkin seeds are also an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep, according to some observational studies ( 34 ).

However, note that you would need to eat around 6 oz (170 g) of pumpkin seeds to achieve the needed amount of tryptophan ( 1 ).

According to a study, consuming at least 1 g of tryptophan daily is thought to improve sleep ( 33 ).

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They're a natural source of tryptophan , an amino acid that can help promote sleep ( 32 ).

Pumpkin seeds can be easily incorporated into your diet as a snack or ingredient in meals or baking.

If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce their phytic acid content ( 37 ).

However, as with many seeds and nuts, they contain phytic acid , which can reduce the bioavailability of some nutrients you eat ( 37 ).

You could 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 bread and cakes.

Besides eating them on their own, you can add them to smoothies, Greek yogurt, and fruit bowls.

In many countries, they're a popular snack that can be eaten either raw or roasted and salted or unsalted.

If you want to experience the benefits of pumpkin seeds, they're easy to incorporate into your diet.

Pumpkin seeds are highly nutritious and packed with powerful antioxidants.

Eating them can help solve dietary deficiencies and may protect against various health problems.

In fact, 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.

In addition, their rich nutrient content may provide other health benefits, such as improved energy, mood, and immune function.

What's best, they can easily be added to your diet, allowing you to reap their many positive effects.

What Are Pumpkin Seeds?

Pumpkin seeds are edible seeds from pumpkins and other varieties of gourd squash. The seeds are cream colored, flat, and oval with a nutty, slightly sweet flavor. They are roasted, salted, and eaten as a snack in many parts of the world.

You can scoop seeds out of a carving pumpkin and roast them yourself or buy roasted pumpkin seeds from a grocery or health food store. You may see them labeled "pepitas." Pumpkin seeds and pepitas are basically the same thing except that pepitas have their cream-colored shells (hulls) removed and they come from specific varieties of pumpkin. 

Pepitas are seeds from specific varieties of pumpkin with the hulls removed. They're a nutritious snack rich in unsaturated fats and minerals. (Photo Credit: Moment/Getty Images)

Pumpkins are native to Central and South America, and have been used by Native Americans for centuries as food, as well as medicine. Pumpkin seeds are filled with nutrients, such as unsaturated fats like omega-3s and minerals like magnesium.

Because they are so nutritious, pumpkin seeds have a long history of use dating back to the Oaxaca Highlands of Mexico over 7,500 years ago. Across many cultures, they've been used as a folk remedy to treat:

• Urinary tract and bladder infections
• High blood pressure and blood sugar
• Kidney stones
• Parasites like intestinal worms