Pumpkin seed benefits include the potential to lower your cancer risk, improve prostate health, and reduce your risk of diabetes. Pumpkin seeds may also boost fertility by improving sperm strength. They are high in antioxidants, vitamins, and minerals. These nutrients are great for your heart and immune system and reduce inflammation.
Adding pumpkin seeds to your diet is a great way to increase your fiber intake and your consumption of mono- and polyunsaturated "healthy" fats. However, choosing the unsalted variety is generally best if you are watching your sodium intake.
:max_bytes(150000):strip_icc()/GettyImages-1484684117-587cff096a6341b894a0b520b3280ab3.jpg "Pumpkin Seeds Benefits You Might Not Expect (1)")
1. Reduces Inflammation
Studies have found that the following nutrients make pumpkin seeds a potent anti-inflammatory food:
- Zinc
- Phosphorous
- Magnesium
- Potassium
- Selenium
Pumpkin seeds also contain antioxidants that can reduce inflammation. Reducing inflammation is especially helpful for chronic inflammatory conditions like rheumatoid arthritis.
2. Lowers Cancer Risk
Research found that pumpkin seeds' polyphenols and other compounds may protect against prostate cancer. In one in vitro study, five different pumpkin seed extracts were evaluated for their effect on prostate cancer cells. All of the extracts inhibited the cancer cells from increasing in number.
Another study found a positive association between pumpkin seed consumption reduced the risk of several cancers, including breast, rectal, and lungcancer.
3. Improves Prostate Health
Not only might pumpkin seeds help prevent prostate cancer, but they also may benefit the prostate in other ways. A study found that people with benign prostatic hyperplasia (enlarged prostate) and lower urinary tract symptoms who ate pumpkin seeds lowered their International Prostate Symptom Score (IPSS).
The difference in improvement between the pumpkin seed and placebo groups (those given an ineffective substance to act as a control group) was significant.
4. Eases Bladder Complications
Very limited research has suggested an association between pumpkin seed consumption and a reduction in urinary bladder complications. However, many of the studies link pumpkin seed oil or pumpkin seed extracts to this benefit, not pumpkin seeds.
Pumpkin seed oil or extract may provide pumpkin seed nutrients in amounts that wouldn't be available when consuming a reasonable amount of the seeds.
5. Supports Heart Health
Pumpkin seeds are high in fiber—especially when eaten with the shell, which is associated with reduced heart disease and obesity risk. Plus, the high magnesium content in pumpkin seeds may be helpful for heart health and blood pressure.
6. Reduces Diabetes Risk
Pumpkin seeds have hypoglycemic properties, which help you maintain proper blood sugar levels. Managing blood sugar levels is crucial in managing and preventing diabetes.
In one study, researchers found that when participants ate 65 grams (g) of pumpkin seeds—equivalent to a little less than one-half cup—their blood glucose (sugar) levels, which rise in type 2 diabetes, were significantly lower than in participants in the control group, who did not consume pumpkin seeds.
7. Improves Digestion
Pumpkin seeds are an excellent source of fiber, which protects digestive health. Research has found that dietary fiber offers the following digestive benefits:
- Protects the gut microbiome (microorganisms living in the digestive tract)
- Improves colon health
- Prevents constipation
7. Strengthens Sperm Quality
Zinc is an essential trace element that helps balance hormones. It is beneficial for testosterone, prostate, and sexual functions. Zinc deficiency is linked to sperm abnormalities and lower testosterone levels.
Researchers found evidence in animal studies that pumpkin seeds could help with sperm quality, although no human studies have confirmed this yet. Since pumpkin seeds are a potent source of zinc, which is known to be beneficial for sperm quality, adding them to your diet may help with fertility.
8. Helps With Better Sleep
Pumpkin seeds contain tryptophan, the amino acid you may be most familiar with for inducing that post-turkey dinner sleepiness on Thanksgiving. Research found that eating tryptophan-rich foods improves sleep quality and total sleep time.
9. Supports Bone Health
The high magnesium levels in pumpkin seeds make them an excellent food source for bone health. When people are deficient in magnesium, they are more likely to experience the following:
- Osteoporosis (a condition of decreased bone mineral density and bone mass that weakens bones)
- Lower bone mineral density
- Higher risk for bone fractures
Of the magnesium in the body, 60% is stored in the bones.
10. Boosts Your Immune System
Pumpkin seeds have immunomodulatory effects, which means they can regulate immune functions. In addition, the pumpkin family's fatty acids, polyphenols, and prebiotics are known to stimulate the immune system.
Also, pumpkin seeds have high levels of vitamins A, C, and E, antioxidants that help the immune system fight off infections. Some researchers suggest that pumpkin and pumpkin seeds can be considered "pharma foods"—foods that may be nearly as beneficial as medications—due to their functional and nutraceutical (healing) role in the body.
Pumpkin Seeds in Traditional Medicine
Traditionally, pumpkin seeds have been used to treat the following:
- Intestinal worms
- Childhood bed-wetting
- Constipation
- Asthma
- Mild lung conditions
Pumpkin Seed Nutrition
Pumpkin seeds contain beneficial nutrients, including macronutrients (fat, protein, and carbohydrates) and micronutrients (vitamins and minerals).
A serving size is 1 ounce (28 grams), or a little less than 1/8 cup. There are approximately 150 pumpkin seeds in a 1-ounce serving.
A single serving of pumpkin seeds (without shells or added salt) provides:
- Calories: 163
- Carbohydrates: 4.2g
- Protein: 8.5g
- Fat: 14g
- Fiber: 1.8g
- Potassium: 223mg
- Sodium: 18mg
- Iron: 2.3mg
- Calcium: 14.7mg
- Phosphorus: 333mg
- Copper: 0.4mg
- Magnesium: 156mg
While pumpkin seeds are high in fat, the fat is primarily unsaturated "good" fat. A serving of the seeds provides 5.6 grams of polyunsaturated fat and 4.5 grams of monounsaturated fat. Only 2.4 grams is saturated fat.
Mono and polyunsaturated fat helps to lower cholesterol and boost heart health, while saturated fat can increase cholesterol and increase your risk for heart disease and stroke.
Raw vs. Cooked Pumpkin Seeds
Like most foods, the longer you cook pumpkin seeds, the more nutrients are lost. So, the best way to eat pumpkin seeds for maximum benefit is raw, without added salt. An excellent way to add raw, unsalted pumpkin seeds to your diet is to add them to a smoothie or mix them into your oatmeal or granola.
Summary
Pumpkin seeds are healthy. Pepitas may benefit heart health, fertility, bone health, immune system support, and more. You can get a whole serving in 1 ounce (1/8 of a cup). Mix raw and unsalted seeds into a smoothie for breakfast, or roast and lightly season them for a snack.
