Author: MANUFACTURING BV

• Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you’ll be able to increase your zinc intake if you consume the unshelled version.
• While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol, recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits—including antioxidant benefits—are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds’ vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
• In our Tips for Preparing section, we recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. In this recent study, pumpkin seeds were roasted in a microwave oven for varying lengths of time, and limited changes in the pumpkin seeds fat were determined to occur under 20 minutes. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.

 

 

This chart graphically details the {98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200}DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Nutritional Profile
• References

Health Benefits

Antioxidant Support

While antioxidant nutrients are found in most WHFoods, it’s the diversity of antioxidants in pumpkin seeds that makes them unique in their antioxidant support. Pumpkin seeds contain conventional antioxidant vitamins like vitamin E. However, not only do they contain vitamin E, but they contain it in a wide variety of forms. Alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol are all forms of vitamin E found in pumpkin seeds. These last two forms have only recently been discovered, and they are a topic of special interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. Pumpkin seeds also contain conventional mineral antioxidants like zinc and manganese. Phenolic antioxidants are found in pumpkin seeds in a wide variety of forms, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid. Antioxidant phytonutrients like lignans are also found in pumpkin seeds, including the lignans pinoresinol, medioresinol, and lariciresinol.

Interestingly, this diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food. For example, the pro-oxidant enzyme lipoxygenase (LOX) is known to be inhibited by pumpkin seed extracts, but not due to the presence of any single family of antioxidant nutrients (for example, the phenolic acids described earlier). Instead, the unique diversity of antioxidants in pumpkin seeds is most likely responsible for this effect.

Mineral Support

Plants that have a close relationship to the soil are often special sources of mineral nutrients, and pumpkin (and their seeds) are no exception. Our food rating process found pumpkin seeds to be a very good source of the minerals phosphorus, magnesium, manganese, and copper and a good source of the minerals zinc and iron.

Pumpkin seeds have long been valued as a special source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. To get full zinc benefits from your pumpkin seeds, you may want to consume them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the seed coat. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all zinc-containing portions of the seed get consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (sometimes called pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the kernels still remain a good source of zinc, the unshelled version of this food is going to provide you with the best mineral support with respect to zinc.

Other Health Benefits

Diabetes

Most of the evidence we’ve seen about pumpkin seeds and prevention or treatment of diabetes has come from animal studies. For this reason, we consider research in this area to be preliminary. However, recent studies on laboratory animals have shown the ability of ground pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil to improve insulin regulation in diabetic animals and to prevent some unwanted consequences of diabetes on kidney function. Decrease in oxidative stress has played a key role in many studies that show benefits of pumpkin seeds for diabetic animals.

Antimicrobial Benefits

Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties. Research points to the role of unique proteins in pumpkin seeds as the source of many antimicrobial benefits. The lignans in pumpkin seeds (including pinoresinol, medioresinol, and lariciresinol) have also been shown to have antimicrobial—and especially anti-viral— properties. Impact of pumpkin seed proteins and pumpkin seed phytonutrients like lignans on the activity of a messaging molecule called interferon gamma (IFN-gamma) is likely to be involved in the antimicrobial benefits associated with this food.

Cancer-Related Benefits

Because oxidative stress is known to play a role in the development of some cancers, and pumpkin seeds are unique in their composition of antioxidant nutrients, it’s not surprising to find some preliminary evidence of decreased cancer risk in association with pumpkin seed intake. However, the antioxidant content of pumpkin seeds has not been the focus of preliminary research in this cancer area. Instead, the research has focused on lignans. Only breast cancer and prostate cancer seem to have received much attention in the research world in connection with pumpkin seed intake, and much of that attention has been limited to the lignan content of pumpkin seeds. To some extent, this same focus on lignans has occurred in research on prostate cancer as well. For these reasons, we cannot describe the cancer-related benefits of pumpkin seeds as being well-documented in the research, even though pumpkin seeds may eventually be shown to have important health benefits in this area.

Possible Benefits for Benign Prostatic Hyperplasia (BPH)

Pumpkin seed extracts and oils have long been used in treatment of Benign Prostatic Hyperplasia (BPH). BPH is a health problem involving non-cancer enlargement of the prostate gland, and it commonly affects middle-aged and older men in the U.S. Studies have linked different nutrients in pumpkin seeds to their beneficial effects on BPH, including their phytosterols, lignans, and zinc. Among these groups, research on phytosterols is the strongest, and it centers on three phytosterols found in pumpkin seeds: beta-sitosterol, sitostanol, and avenasterol. The phytosterols campesterol, stigmasterol, and campestanol have also been found in pumpkin seeds in some studies. Unfortunately, studies on BPH have typically involved extracts or oils rather than pumpkin seeds themselves. For this reason, it’s just not possible to tell whether everyday intake of pumpkin seeds in food form has a beneficial impact on BPH. Equally impossible to determine is whether intake of pumpkin seeds in food form can lower a man’s risk of BPH. We look forward to future studies that will hopefully provide us with answers to those questions.

Description

Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the “shell”), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

Like cantaloupe, watermelon, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. Within this family, the genus Cucurbita contains all of the pumpkins (and their seeds). The most common species of pumpkin used as a source of pumpkin seeds are Cucurbita pepo, Cucurbita maxima, Cucurbita moschata, and Cucurbita mixta.

History

Pumpkins, and their seeds, are native to the Americas, and indigenous species are found across North America, South America, and Central America. The word “pepita” is consistent with this heritage, since it comes from Mexico, where the Spanish phrase “pepita de calabaza” means “little seed of squash.”

Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties. In South America, the popularity of pumpkin seeds has been traced at least as far back as the Aztec cultures of 1300-1500 AD. From the Americas, the popularity of pumpkin seeds spread to the rest of the globe through trade and exploration over many centuries. In parts of Eastern Europe and the Mediterranean (especially Greece), pumpkin seeds became a standard part of everyday cuisine, and culinary and medical traditions in India and other parts of Asia also incorporated this food into a place of importance.

Today, China produces more pumpkins and pumpkin seeds than any other country. India, Russia, the Ukraine, Mexico, and the U.S. are also major producers of pumpkin and pumpkin seeds. In the U.S., Illinois is the largest producer of pumpkins, followed by California, Ohio, Pennsylvania, Michigan, and New York. However, pumpkins are now grown commercially in virtually all U.S. states, and over 100,000 acres of U.S. farmland are planted with pumpkins.

How to Select and Store

Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds’ maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.

We recommend that you purchase certified organic raw pumpkin seeds and then light-roast them yourself (see next section on how to do so). By purchasing organic, you will avoid unnecessary exposure to potential contaminants. By purchasing raw, you will be able to control the roasting time and temperature, and avoid unnecessary damage to helpful fats present in the seeds. At the same time, you will be able to bring out the full flavors of the pumpkin seeds through roasting.

Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.

Tips for Preparing and Cooking

Tips for Preparing Pumpkin Seeds

While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin’s inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.

You can, of course, purchase pumpkin seeds in the store. We would recommend purchasing organic raw pumpkin seeds and then light-roast them yourself.

Place the seeds (whether those you retrieved from the pumpkin or those you bought at the store) in a single layer on a cookie sheet and light roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. This 20-minute roasting limit is important. In a recent study, 20 minutes emerged as a threshold hold time for changes in pumpkin seed fats. When roasted for longer than 20 minutes, a number of unwanted changes in fat structure of pumpkin seeds have been observed by food researchers. Roasting for no longer than 20 minutes will help you avoid these unwanted changes.

Interestingly, studies have shown that roasting temperatures of 194°F (90°C) or higher are often required to bring out the full nut-like aromas and flavors in pumpkin seeds. While we do not question this finding, we believe that the unsaturated fats in pumpkin seeds will be better preserved by roasting at this lower temperature—160-170°F (about 75°C)—and that you will still be delighted by the aromas and flavors of the roasted seeds.

How to Enjoy

A Few Quick Serving Ideas

• Add pumpkin seeds to healthy sautéed vegetables.
• Sprinkle pumpkin seeds on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
• Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.

For some of our favorite recipes, click Recipes.

Nutritional Profile

Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic and syringic acid; and the lignans pinoresinol, medioresinol and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese and copper. They are also a good source of other minerals including zinc and iron. In addition, pumpkin seeds are a good source of protein.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food’s nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200}) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

 

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Pumpkin seeds. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

 

Pumpkin Seeds, dried, shelled (Note: “–” indicates data unavailable)
0.25 cup (32.25 g)	GI: low
BASIC MACRONUTRIENTS AND CALORIES
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Protein	9.75 g	20
Carbohydrates	3.45 g	2
Fat – total	15.82 g	20
Dietary Fiber	1.94 g	7
Calories	180.28	10
MACRONUTRIENT AND CALORIE DETAIL
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Carbohydrate:
Starch	— g
Total Sugars	0.45 g
Monosaccharides	0.09 g
Fructose	0.05 g
Glucose	0.04 g
Galactose	0.00 g
Disaccharides	0.36 g
Lactose	0.00 g
Maltose	0.00 g
Sucrose	0.36 g
Soluble Fiber	0.27 g
Insoluble Fiber	1.66 g
Other Carbohydrates	1.07 g
Fat:
Monounsaturated Fat	5.24 g
Polyunsaturated Fat	6.76 g
Saturated Fat	2.79 g
Trans Fat	0.02 g
Calories from Fat	142.37
Calories from Saturated Fat	25.13
Calories from Trans Fat	0.19
Cholesterol	0.00 mg
Water	1.69 g
MICRONUTRIENTS
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1	0.09 mg	8
Vitamin B2	0.05 mg	4
Vitamin B3	1.61 mg	10
Vitamin B3 (Niacin Equivalents)	4.41 mg
Vitamin B6	0.05 mg	3
Vitamin B12	0.00 mcg	0
Biotin	— mcg	—
Choline	20.32 mg	5
Folate	18.70 mcg	5
Folate (DFE)	18.70 mcg
Folate (food)	18.70 mcg
Pantothenic Acid	0.24 mg	5
Vitamin C	0.61 mg	1
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)	5.16 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)	0.26 mcg (RAE)	0
Vitamin A mcg Retinol Equivalents (RE)	0.52 mcg (RE)
Retinol mcg Retinol Equivalents (RE)	0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)	0.52 mcg (RE)
Alpha-Carotene	0.32 mcg
Beta-Carotene	2.90 mcg
Beta-Carotene Equivalents	3.22 mcg
Cryptoxanthin	0.32 mcg
Lutein and Zeaxanthin	23.86 mcg
Lycopene	0.00 mcg
Vitamin D
Vitamin D International Units (IU)	0.00 IU	0
Vitamin D mcg	0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	0.70 mg (ATE)	5
Vitamin E International Units (IU)	1.05 IU
Vitamin E mg	0.70 mg
Vitamin K	2.35 mcg	3
Minerals
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Boron	— mcg
Calcium	14.84 mg	1
Chloride	— mg
Chromium	— mcg	—
Copper	0.43 mg	48
Fluoride	— mg	—
Iodine	— mcg	—
Iron	2.84 mg	16
Magnesium	190.92 mg	45
Manganese	1.47 mg	64
Molybdenum	— mcg	—
Phosphorus	397.64 mg	57
Potassium	260.90 mg	6
Selenium	3.03 mcg	6
Sodium	2.26 mg	0
Zinc	2.52 mg	23
INDIVIDUAL FATTY ACIDS
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Omega-3 Fatty Acids	0.04 g	2
Omega-6 Fatty Acids	6.72 g
Monounsaturated Fats
14:1 Myristoleic	0.00 g
15:1 Pentadecenoic	0.00 g
16:1 Palmitol	0.02 g
17:1 Heptadecenoic	0.00 g
18:1 Oleic	5.20 g
20:1 Eicosenoic	0.02 g
22:1 Erucic	0.00 g
24:1 Nervonic	0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic	6.68 g
18:2 Conjugated Linoleic (CLA)	— g
18:3 Linolenic	0.04 g
18:4 Stearidonic	— g
20:3 Eicosatrienoic	— g
20:4 Arachidonic	0.04 g
20:5 Eicosapentaenoic (EPA)	— g
22:5 Docosapentaenoic (DPA)	— g
22:6 Docosahexaenoic (DHA)	— g
Saturated Fatty Acids
4:0 Butyric	0.00 g
6:0 Caproic	0.00 g
8:0 Caprylic	0.00 g
10:0 Capric	0.00 g
12:0 Lauric	0.00 g
14:0 Myristic	0.02 g
15:0 Pentadecanoic	0.00 g
16:0 Palmitic	1.73 g
17:0 Margaric	0.01 g
18:0 Stearic	0.93 g
20:0 Arachidic	0.07 g
22:0 Behenate	0.02 g
24:0 Lignoceric	0.01 g
INDIVIDUAL AMINO ACIDS
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Alanine	0.43 g
Arginine	1.56 g
Aspartic Acid	0.86 g
Cysteine	0.10 g
Glutamic Acid	1.80 g
Glycine	0.54 g
Histidine	0.23 g
Isoleucine	0.37 g
Leucine	0.71 g
Lysine	0.36 g
Methionine	0.18 g
Phenylalanine	0.51 g
Proline	0.38 g
Serine	0.49 g
Threonine	0.29 g
Tryptophan	0.17 g
Tyrosine	0.32 g
Valine	0.46 g
OTHER COMPONENTS
nutrient	amount	DRI/DV ({98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200})
Ash	1.54 g
Organic Acids (Total)	— g
Acetic Acid	— g
Citric Acid	— g
Lactic Acid	— g
Malic Acid	— g
Taurine	— g
Sugar Alcohols (Total)	— g
Glycerol	— g
Inositol	— g
Mannitol	— g
Sorbitol	— g
Xylitol	— g
Artificial Sweeteners (Total)	— mg
Aspartame	— mg
Saccharin	— mg
Alcohol	0.00 g
Caffeine	0.00 mg

Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a ‘Powerhouse of Nutrition’. They are somewhat oval in shape and after removing the outer white cover, light greenish seeds are obtained.

They are sweet and nutty in taste. They are popularly known as ‘Pepitas’ in America.

Nutritional Value of Pumpkin Seeds:

• Pumpkin seeds are laden with nutrients, calories, fats, proteins and fibre. 100 grams of seeds provide 574 calories of energy, 49 grams of fat, 6.6 grams fibre and 30 grams of protein
• Fats present are mostly polyunsaturated and monounsaturated fats which are good for health
• Vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E and vitamin K are present in pumpkin seeds in different quantities
• Pumpkin seeds also contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc

Health Benefits of Pumpkin Seeds:

• Powerful Antioxidant:

Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids. [1]

These antioxidants help in reducing inflammation and also protect our body from damage caused by free radicals. Thus, they provide us with protection from innumerable diseases.

• Cardio-protective:

Pumpkin seeds are very good for the health of our heart. Antioxidants in them protect our heart from various disorders. [2]

Magnesium in pumpkin seeds helps to lower our blood pressure. [3] Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides. [4] This reduces the risk of heart diseases.

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

• Protects from Cancers:

Consuming Pumpkin seeds in good amount reduces the risk of gastric, breast and colorectal cancers. [5] This is due to the presence of powerful antioxidants in these seeds.

Carotenoids in pumpkin seeds also prevented prostate cancer. [6]

• Helps in Management of Diabetes:

Pumpkin seeds are rich in magnesium. Magnesium helps to lower blood sugar levels which is beneficial for people with diabetes dellitus.

Thus, pumpkin seeds prove to be useful in the management of diabetes. [7]

Also Read: 10 Best for Diabetes Supported by Research

• 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. [8] It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body.

Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity. [9]

Pumpkin seeds exhibit antimicrobial, antifungal and antiviral properties.

Also Read: 7 Simple Ways to Boost Immunity

• 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 to induce sleep. [10] [11]

Read More: 6 Health Benefits of Sleep for Mind & Body

• Good for Weight Loss:

Pumpkin seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.

• Good for Strong Bones:

Pumpkin seeds are rich in Magnesium. Magnesium is good for growth and strength of bones. It helps in mineralization.

It also helps to prevent osteoporosis in postmenopausal women. [12]

Also Read: How to Keep Bones & Joints Healthy?

• Good for Prostate Health:

Consumption of pumpkin seeds improves the symptoms of Benign Prostatic Hyperplasia ( BPH ). [13]

Pumpkin seeds are rich in zinc. Zinc reduces the chances of prostate cancer.

• Improves the Quality of Sperm:

Pumpkin seeds are rich in zinc.

Zinc improves fertility in men. It increases the levels of testosterone and also the quality and quantity of sperms. [14]

• Good for Pregnancy:

Pumpkin seeds contain a good amount of zinc.

Zinc boosts immunity and helps in healthy growth of the baby. It is beneficial to consume zinc-rich foods in pregnancy. [15]

• Reduces Depression and Anxiety:

Magnesium in pumpkin seeds helps to reduce stress and anxiety. [16]

It also calms our mind.

Also Read: 15 Ways to Naturally Treat Depression

• Good for our Hair:

Consuming pumpkin seeds makes our hair strong. It also makes our hair silky and shiny.

• Good for our Skin:

Pumpkin seeds make our skin soft and wrinkle-free. It also prevents infections and keeps our skin acne-free.

Read More: 10 Foods Good For Skin

Side Effects of consuming Pumpkin Seeds:

1. Eating pumpkin seeds in excess can cause stomach ache, flatulence, bloating and constipation.
2. Since pumpkin seeds are loaded with calories, eating them in excess can lead to weight gain.
3. Pumpkin seeds help to lower blood sugar levels. These seeds should be consumed in moderation by diabetics on medication and also people suffering from hypoglycemia. Read more about different types of blood sugar levels
4. People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty in breathing etc.

Also Read: 8 Health Benefits of Flax Seeds

How to consume pumpkin seeds?

Best way to use Pumpkin seeds is to roast them and have them as a snack.

We also get pumpkin seeds 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

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.

Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium.

Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as “favorable.”

Bone health

Pumpkin seeds are a good source of magnesium, which is important for bone formation.

High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.

Diabetes

Nutrients in pumpkins seeds may help protect against type 2 diabetes. Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.

In one experiment, diabetic rats started to recover after following a diet containing a flax and pumpkin seed mixture.

The seeds are a good source of magnesium.

Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent.

A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of magnesium.

Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Heart health

Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.

Heart and liver health

How about switching over to a healthy snack rather than nibbling on fried snacks during monsoons? Rains do bring relief from summers but it also ups a host of diseases and infections. So being mindful of what you eat and including healthy snacks in your diet could help you a great deal in warding off any possible ailments. One such snack that you can always look up to is pumpkin seed. Yes, you heard that right. Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, these power seeds are bound to make snacking a healthy affair.

According to the book Healing Foods by DK Publishing House, pumpkin seeds are a good source of B vitamins, magnesium, iron and protein. The seeds have high levels of essential fatty acids that help maintain healthy blood vessels and lower unhealthy cholesterol in the blood.

Delhi-Based Nutritionist Lokendra Tomar shares, “Pumpkin seeds are nutritional powerhouses because they are an excellent source of protein, healthy fat and beneficial fibers. These wonder seeds can be used as nutritional snacks for both men and women. They are ideal snacks because they fill your stomach for a longer duration. They suppress hunger pangs as each 100 grams provides about 560 calories and almost 50{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} of daily protein requirement. These seeds are source of valuable nutrients like zinc, magnesium, manganese, copper, antioxidants and phytosterols.”

Here are some benefits of pumpkin seeds –

1. Heart Friendly

Pumpkin seeds are a rich source of healthy fats, fibers and various antioxidants that are beneficial for the heart. These seeds consist of monounsaturated fatty acids that help to lower bad cholesterol and increase good cholesterol in the blood. The presence of magnesium in the seeds helps to regularise blood pressure levels.

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2. To Get a Sound Sleep

Pumpkin seeds contain Serotonin, a neurochemical, which is also known as nature’s sleeping pill. Pumpkin seeds are high in Tryptophan, an amino acid that further converts into Serotonin in the body, ensuring a sound night’s sleep. A handful of these seeds before going to bed will help you sleep away to glory.

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3. Anti-Inflammatory Benefits

Pumpkin seeds are known to have anti-inflammatory properties and are known to reduce arthritis pain. Pumpkin seed oil is a good remedy when it comes to treating pain in the joints.

4. Builds Immunity

The presence of high amounts of antioxidants and phytochemicals ensure a good immune system and further reduce the possibility of viral infections that may lead to cold, flu, fatigue and other ailments, especially during monsoons.

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5. Improves Prostrate Health

The book Healing Foods states that high in zinc these seeds are useful for promoting men’s fertility and preventing prostrate problems. Pumpkin seeds also have DHEA (Di-hydro epi-androstenedione) that helps reduce the chances of prostate cancer.

6. A Boon for Diabetics

Pumpkin seeds help improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilise blood sugar levels.

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7. Helps in Losing Weight

This is one of the best snack to lose weight. They might look small, but are very dense and heavy foods that help you keep satiated for a longer period. They are also high in fiber which takes longer for your body to digest, leaving you full, keeping you away from any craving.

8. Helps in Hair Growth

Pumpkin seeds consist of cucurbitin, a unique amino that may be responsible for hair growth. Apart from this, they also contain vitamin C that also plays a crucial role in hair growth. Apply pumpkin seeds oil on scalp to see the results or just consume a handful of them daily.

How to Eat Pumpkin Seeds

1. You can eat them raw or try dry roasted seeds as a snack.

2. You can also use them in baking, garnish for soups and salads, or with granola.

3. If you want to add these seeds in your diet, trust these two recipes to fulfil your healthy needs- Nut and Seed Crusted Cottage Cheese and Cucumber and Pumpkin Seed Salad.

So what’s all the waiting for? Switch over to good health with these power seeds.

Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.

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

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

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

1. Full of Valuable Nutrients

Pumpkin seeds are the edible seeds of a pumpkin. They are also known as “pepita”—a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought from the supermarket do not have a shell.

These shell-free seeds are flat and oval in shape and have a green color.

This is what whole (white) and shell-free (green) pumpkin seeds look like:

There are roughly 151 calories in an ounce (28 grams) of shell-free pumpkin seeds, mainly from fat and protein.

In addition, a 1-oz (28-gram) serving contains (1):

• Fiber: 1.7 grams.
• Carbs: 5 grams.
• Protein: 7 grams.
• Fat: 13 grams (6 of which are omega-6s).
• Vitamin K: 18 percent of the RDI.
• Phosphorous: 33 percent of the RDI.
• Manganese: 42 percent of the RDI.
• Magnesium: 37 percent of the RDI.
• Iron: 23 percent of the RDI.
• Zinc: 14 percent of the RDI.
• Copper: 19 percent of the RDI.

They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and seed oil also contain many other nutrients that have been shown to provide health benefits (2, 3).

Bottom Line: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

2. High in Antioxidants

Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, 6).

Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many different diseases (7).

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

In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects (8).

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

3. Linked to a Reduced Risk of Certain Cancers

Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers (5).

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9).

Others studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer (10).

Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells (11, 12).

Bottom Line: Some evidence suggests that pumpkin seeds may help to prevent certain cancers.

4. Improve Prostate and Bladder Health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland enlarges and can cause problems with urination.

Several studies in humans found that eating these seeds reduced symptoms that are associated with BPH (13).

A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life (14).

There is also research to suggest that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.

One study found that taking a supplement of 10 grams of pumpkin seed extract daily improved urinary function in 45 men and women with overactive bladders (15).

Bottom Line: Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

5. Very High in Magnesium

Pumpkin seeds are one of the best natural sources of magnesium. This is important, since magnesium deficiency is common in many Western countries.

In the US, around 79 percent of adults had a magnesium intake below the recommended daily amount (16).

Magnesium is necessary for more than 600 chemical reactions in the body. Adequate levels of magnesium are important for:

• Controlling blood pressure (17).

• Reducing heart disease risk (18).

• Forming and maintaining healthy bones (19).

• Regulating blood sugar levels (20, 21).

Bottom Line: Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.

6. May Improve Heart Health

Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy (22).

Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels.

These are two important risk factors for heart disease (23, 24).

A study involving 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7 percent and increased the “good” HDL cholesterol by 16 percent over a 12-week period (25).

Other studies suggest that it may be the nitric oxide enzymes contained in pumpkin seed oil that are responsible for its positive effects on heart health (26).

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

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

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7. Can Lower Blood Sugar Levels

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar (27, 28).

This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes (28).

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

An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33 percent lower risk of type 2 diabetes in men and a 34 percent lower risk in women (29).

More research is needed to confirm this beneficial effect on blood sugar levels.

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

8. Very High in Fiber

Pumpkin seeds are a great source of dietary fiber. Whole seeds provide 5.2 grams of fiber in a single 1-oz (28-gram) serving.

However, pumpkin kernels with the shell removed contain 1.7 grams of fiber per ounce. These are the green pumpkin seeds available in most supermarkets.

A diet high in fiber can promote good digestive health.

In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity (30).

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

9. May Improve Sperm Quality

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men (31).

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

Evidence from one study in mice suggests they may also help protect human sperm from damage caused by chemotherapy and autoimmune diseases (32).

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

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

Bottom Line: The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.

10. May Help Improve Sleep

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.

Consuming around 1 gram of tryptophan daily is thought to help improve sleep (33).

However, you would need to eat around 7 oz (200 grams) of pumpkin seeds to get the necessary 1 gram of tryptophan.

The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.

In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep (34).

Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels (35, 36).

Bottom Line: Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.

11. Easy to Add to Your Diet

If you’d like to experience the benefits of pumpkin seeds, they’re easy to incorporate into your diet.

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

As well as eating them alone, you can add them to smoothies or to Greek yogurt and fruit.

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.

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

If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce the phytic acid content. Roasting them may also help.

Bottom Line: Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.

Do Pumpkin Seeds Have Any Other Benefits?

The rich nutrient content of pumpkin seeds means they may provide many other health benefits, such as improved energy, mood and immune function.

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

This article was reposted from our media associate Authority Nutrition.