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12 Amazing Benefits of Pumpkin Seeds

Pumpkin seeds or also called pepitas are an enriched source of fiber. People around many parts of the world eat pumpkin seeds as a snack.

It is healthy to consume 30 grams of pumpkin seeds per day. You can enjoy the salted and roasted pumpkin seeds and enjoy them as a snack. Pumpkin seeds can also be consumed raw.

Nutritional Value of Pumpkin Seeds

Nutritional Value of Pumpkin Seeds

Pumpkin seeds have high nutritional value and contain carbs, fat, fiber, protein, vitamins, and many more.

From USDA’s Food Central, the nutrients in 100g of raw pumpkin seeds are given.

  • Fiber 6g
  • Carbs 11g
  • Protein 30g
  • Saturated Fat 8.7g
  • Iron 8.8mg
  • Copper 1.3mg
  • Zinc 7.8mg
  • Phosphorus 1.25g
  • Magnesium 5.93g

They also have antioxidant properties and a variety of nutrients like riboflavin (vitamin B2), folate (vitamin B9), niacin (vitamin B3), potassium, and many more. Here are Best Health Benefits of Pumpkin Seeds.

Health Benefits of Pumpkin Seeds

There are numerous Health Benefits of Pumpkin Seeds that help you stay healthy. An important reason to consider adding pumpkin seeds to your diet is that they protect your immune system.

Here is a list of 12 health benefits of pumpkin seeds.

Powerful Antioxidant

Powerful Antioxidant

Pumpkin seeds have amazing antioxidant properties as they contain antioxidants like polyphenols, carotenoids, and vitamin E.

Foods that have antioxidants reduce inflammation and help protect your cells from free radicals. Studies show that these antioxidants fight against many diseases.

 A study shows that pumpkin seeds oil benefits the treatment of cardiovascular diseases in menopausal women as they have antioxidant and antimicrobial properties.

Another study suggests that they help with diabetes prostate hyperplasia, infertility in women, post-menopausal conditions, and loss of bladder control among women.

Good for Weight Loss

Good for Weight Loss

When you feel hungry in between meals. Pop some pumpkin seeds. They are said to keep you full for a long time.

The high fiber in pumpkin seeds takes a longer time to digest and keeps your hunger away for a long time.

They also maintain overall health and weight among adults if consumed regularly. The protein in pumpkin seeds helps to prevent overeating and promote weight loss.

Good for Strong Bones

Good for Strong Bones

Magnesium is essential for strong bone growth. In that consideration, pumpkin seeds are rich in magnesium.

Many bone-related problems are due to a deficiency in daily magnesium intake. It is suggested to take magnesium-rich food to protect your bones.

Studies suggest that magnesium deficiency is a risk factor for osteoporosis due to the result of loss of bone mass.

Good for Pregnancy

Good for Pregnancy

Pumpkin seeds nutrition is packed with a vitamin, minerals, fiber, iron, calcium, phosphorous, and many more compounds.

These seeds are said to boost digestion and help with constipation. They also reduce abdominal cramps during pregnancy.

The pumpkin seeds benefits for females are so many that women need to consider including them in their diet.

Beta-carotene and zinc when taken together are good for the development of the fetus in the mother’s womb. Zinc is said to be great for brain development during pregnancy.

May help reduce breast cancer risk

May help reduce breast cancer risk

Pumpkin seeds help to reduce the risk of breast cancer among women. The phytoestrogen in pumpkin seeds helps with the reduced risk of breast cancer and also helps with cancer treatment.

A German Study suggests that more consumption of pumpkin seeds is related to decreased risk of breast cancer when compared to no consumption of pumpkin seeds.

The beta-carotene in pumpkin seeds is said to reduce the resistance in cancer cells during tumor treatment.

Consult your doctor before taking pumpkin seeds and limit the amount that is required to take. Sometimes it might lead to risk when consumed more amount.

Good for our Skin

Good for our Skin

There are wide pumpkin seeds nutrition facts as they have a variety of vitamins, minerals, and antioxidant properties.

Vitamin E in pumpkin seeds helps to improve the tone of the skin. Vitamin A helps in cell regeneration, removing dead cells and producing new skin cells.

There is abundant zinc in pumpkin seeds that protects the skin by increasing the collagen levels in your skin. Zinc is essential for healing wounds quickly, says a study.

It also helps to reduce aging, pimples, and acne aided by the essential fatty acids and antioxidants in these seeds.

Good for our Hair

Good for our Hair

The fatty acids, phytoestrogens and Vitamin E in the pumpkin seeds contribute to increased hair growth.

The pumpkin seeds benefits for hair growth are proven in various studies. The study states that the pumpkin seeds oil helps in promoting the hair growth.

Causes of Hair Loss

Improves the Quality of Sperm

Pumpkin seeds oil extract has the higher zinc levels which helps in improving the sperm quality among men.

Studies have shown that zinc helps to improve the sperm quality by decreasing the side effect of lead contaminants and positively alter the sexual health. It also improves the sexual stimulation and treats infertility in men.

Pumpkin seeds benefits for men are proven in many studies.

Improves Quality of Sleep

Improves Quality of Sleep

Eat some pumpkin seeds before going to bed if you are having trouble sleeping. The seeds have the amino acid tryptophan which promotes sleep.

The amino acid tryptophan present in zinc is converted to serotonin, and then to melatonin. Melatonin is the hormone that is involved in regulating the sleep cycle.

Magnesium in pumpkin seeds helps with a normal sleep cycle. Magnesium is associated with sleep organization and behavioral disorders.

The zinc, magnesium, and tryptophan in the pumpkin seeds are great sources that are good for your sleep. Benefits of Good Night’s Sleep

Regulating blood pressure

Regulating blood pressure

Pumpkin seeds have high magnesium. Studies have shown that magnesium is associated with controlling blood pressure.

Blood pressure and cholesterol levels are related to the potential risk of stroke and heart disease.

A study has observed that there are increase in HDL cholesterol (good cholesterol) levels and a decrease in diastolic blood pressure among the 35 women participants who were administered pumpkin seed oil for 12 weeks. The participants have undergone natural menopause.

The antioxidants, zinc, magnesium, and fatty acids in pumpkin seeds help in improving heart health.

Protects against age-related eye problems

Protects against age-related eye problems

Antioxidants in pumpkin seeds such as carotenoids, flavonoids, and vitamins reduce the risk of eye-related problems.

Lutenin, beta-carotene, and zeaxanthin antioxidants in pumpkin seeds show a reduced risk of muscular degeneration in the eye, in a 2019 study.

These antioxidants also reduce the risk of cataracts and age-related eye diseases.

Vitamin C in the pumpkin seeds also helps in reducing the risk of muscular degeneration.

Vitamin A in the pumpkin seeds helps with protecting the cornea of the eye and helps with clear eye sight.

In short, the eye benefits of eating pumpkin seeds are multiple.

The immune system

The immune system

Pumpkin seeds are good immune boosters. These seeds have many vitamins, and minerals that have antifungal and antibacterial properties.

Zinc has great antiviral properties and are said to help with the prevention and treatment of variety of viral infections.

In a 2015 study by Bonaventura. P & et al, it is shown that the zinc deficiency causes increase in inflammation leading to diseases like rheumatoid arthritis.

This shows that zinc is essential to fight against inflammatory diseases. Here 15 Foods that can Help your boos immune system.

Side Effects

Side Effects

Some pumpkin seeds side effects are given as follows.

  • When consumed more can cause bloating and gas problems.
  • Pumpkin seeds might cause stomach pain due to indigestion and constipation.
  • If taken in excess amounts pumpkin seeds might lead to weight gain.
  • It is not recommended for those who have low blood pressure.
  • Some might be allergic to pumpkins. They should check and avoid taking pumpkin seeds.
  • It is recommended to not feed pumpkin seeds to infants.

Pumpkin seeds uses are great if taken in limited quantities. If the quantity exceeds a certain limit, it might cause some problems to your body.

The Bottom Line

The pumpkin seeds have so many nutrients that makes it more attractive for health enthusiasts. It is even said to help with PCOD problems helping with the hormonal imbalance.

You can get pumpkin seeds in the nearby supermarket or online shopping. Pumpkin seeds price varies depending on the brand and quality of the seeds. They can be bought at cheap price at the local markets.


Is it good to eat pumpkin everyday?

Yes. It is good to eat pumpkin seeds everyday. Eating 1 cup of pumpkin seed is highly recommended by health experts.

Is pumpkin anti-inflammatory?

Yes. Pumpkin has high anti-inflammatory properties that helps to reduce inflammation in the body.

Why pumpkin is a superfood?

Pumpkin is considered a super food as it has so many vitamins, minerals and nutrients packed in it.

What does pumpkin do to your brain?

Pumpkin helps to enhance memory and elevate the mood. They are good for overall mental health.

What is the healthiest way to eat pumpkin?

You can eat pumpkin seeds raw, soaked or roasted. It can be added to smoothies, salads, soups to have a healthy meal.

Is pumpkin good for blood pressure?

Studies have shown that pumpkin seeds contain rich magnesium which is associated with regulating blood pressure and hypertension among adults.

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Ashish Matoliya
Ashish Matoliya
Ashish brings a unique blend of expertise, empathy, and practical guidance to his writing. His articles are not just informative but also designed to inspire and motivate. Whether you're looking for workout tips, strategies for managing mental health, or seeking to improve your overall well-being, Ashish's content is your roadmap to a healthier and happier life.


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