Health benefits of pumpkin seeds

Chia seeds, sunflower seeds There are many more types of seeds that are very good for our health. But these are not always within our reach.

There is a seed that is available and very useful and it is pumpkin seeds. Sadly, we do not appreciate pumpkin seeds. We usually throw away the pumpkin seeds after eating the pumpkin.

But yes those who want to lose weight will not make this mistake anymore. Pumpkin seeds rich in high fiber will help us to control our weight by reducing our tendency to eat frequently. It also helps to reduce blood sugar levels, eliminate anemia, reduce the risk of cancer.

Nutrient ‘Power House’ pumpkin seeds contain all the important nutrients like Vitamin “B”, Magnesium, Protein, and Iron. Pumpkin seed is also known as “pepita” – it’s a Mexican Spanish word.

Pumpkin seeds are rich in antioxidants and contain large amounts of polyunsaturated fatty acids, potassium, and folate. It also contains antioxidants such as carotenoids and vitamin “E”. Antioxidants can reduce inflammation and protect cells from harmful free radicals.

Nutrients of Pumpkin seeds

Pumpkin seeds are rich in nutrients and has a taste similar to nuts. It has several nutrients but the most important of these are given below –

  • Calories: 151
  • Fiber: 1.7 grams
  • Protein: 7 grams
  • Fat: 13 grams (6 of which are omega)
  • Vitamin “K”: 18% (RDI)
  • Phosphorus: 33% (RDI)
  • Manganese: 42% (RDI)
  • Magnesium: 37% (RDI)
  • Iron: 23% (RDI)
  • Zinc: 14% (RDI)
  • Copper: 19% (RDI)

Health Benefits of Pumpkin Seeds

Pumpkin seeds nutrients are several times ahead of nuts. Here are some of the health benefits:

Improve heart health:

Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and fatty acids. And all of these ingredients can help keep the heart-healthy.

Studies have shown that pumpkin seed oil can lower high blood pressure and high cholesterol levels. Which is responsible for heart disease.

A 12-week study of 35 postmenopausal women found that pumpkin seeds reduced diastolic blood pressure by 7% and increased “good” HDL cholesterol levels by 16%.

Magnesium rich:

Pumpkin seeds are one of the best natural sources of magnesium. Our bodies need magnesium for more than 600 chemical reactions. For example, controlling blood pressure, reducing the risk of heart disease, building healthy bones, controlling blood sugar levels, etc.

So to meet the demand for magnesium we should put pumpkin seeds on our daily food list.

To lower blood sugar levels:

Studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder or pumpkin juice can lower blood sugar. This is especially important for people with diabetes who want to control their blood sugar levels.

Several studies have shown that pumpkin juice, or seeds, can lower blood sugar in people with type 2 diabetes.

High fiber rich:

Pumpkin seeds are a great source of dietary fiber. Consumption of higher amounts of fiber can improve digestive health. Also, a high-fiber diet reduces the risk of heart disease, type-2 diabetes, constipation, and obesity.

Guarantee of long hair:

It contains quercetin, an amino acid that contributes to hair growth. It also contains Vitamin C which helps in hair growth.

Can improve sperm quality:

Decreased amounts of zinc are associated with sperm quality in men and an increased risk of infertility. Since pumpkin seeds are a rich source of zinc, they can improve sperm quality.

Pumpkin seeds are also high in antioxidants and other nutrients that maintain healthy testosterone levels and can improve overall health.

Increases sleep:

Pumpkin seeds are a natural source of tryptophan. Tryptophan is an amino acid that can help increase sleep. We should take about 1 gram of tryptophan every day. For this, we have to eat about 200 grams of pumpkin seeds every day.

Pumpkin seeds are also a great source of magnesium. Adequate amounts of magnesium can help with better sleep.

Eliminates Prostate and Bladder Problems:

Pumpkin seeds can relieve the symptoms of prostatic hyperplasia (BPH) or prostate enlargement. Prostate enlargement is a condition where the prostate gland dilates and creates urinary problems.

Several studies have shown that eating these seeds reduces the symptoms associated with BPH.

A one-year study of more than 1,400 men with BPH found that eating pumpkin seeds reduced symptoms.

Reduces the risk of certain cancers:

Pumpkin seeds can reduce the risk of stomach cancer, breast cancer, lung cancer, prostate cancer, and colon cancer.

A large observational study found that eating pumpkin seeds reduced the risk of breast cancer in postmenopausal women.

Other studies suggest that the lignans in pumpkin seeds play an important role in the prevention and treatment of breast cancer. Another test-tube study found that pumpkin seeds were more likely to reduce the growth of prostate cancer cells.

How to eat this pumpkin seed?

Pumpkin seeds can be collected, washed, dried and fried in a frying pan (without oil, of course) and stored in glass jars.


Pumpkin seeds contain a lot of fiber, so eating too much can cause gas or stomach problems. Pumpkin seeds are high in calories and fat. So it can cause weight gain by eating a lot more regularly.

Also, if you are suffering from a complex disease, you must consult your doctor before eating.

Source: HealthLine