14 Amazing Health Benefits of Pumpkin Seeds! - PharmEasy

Introduction

Looking for a healthy as well as tasty snack? Pumpkin seeds are the perfect choice! These seeds offer many health benefits and a delicious, sweet and nutty taste that you’ll enjoy. From promoting heart health to helping you sleep better, pumpkin seeds are a powerhouse of nutrition. In this article, we’ll share 14 health benefits of pumpkin seeds, but first, let’s look at their nutritional content.

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Nutritional Value of Pumpkin Seeds

• Pumpkin seeds are packed with essential nutrients like calories, fats, proteins, and fibre. On average, they provide around 574 calories of energy per 100 grams, 49 grams of fat, 6.6 grams of fibre, and 30 grams of protein. This high protein content makes them a valuable addition to a healthy diet. Fats present are primarily polyunsaturated and monounsaturated fats, suitable for health.
• Pumpkin seeds contain different quantities of vitamins B1, B2, B3, B5, B6, B9, vitamin E, and carotenoids[1] [3].
• Pumpkin seeds also contain iron, copper, magnesium, phosphorus, potassium, sodium, and zinc minerals[2]. 

Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.

Health Benefits of Pumpkin Seeds

There are many benefits to eating pumpkin seeds. Let’s check them out.

1. Powerful Antioxidant

Pumpkin seeds have antioxidant potential due to Vitamin E and carotenoids. These antioxidants help reduce inflammation and protect our body from damage caused by free radicals[1]. 

2. Cardio-Protective

Pumpkin seeds are good for heart health. Their antioxidants protect the heart from various disorders. Magnesium in pumpkin seeds helps regulate blood pressure. It also lowers bad cholesterol (LDL) levels and triglycerides, which makes it beneficial for people with high blood pressure and heart disease[2]. Fibre present in pumpkin seeds also reduces cholesterol levels, thus protecting our hearts[4].

3. May Protect from Some Cancers

Consuming pumpkin seeds in moderation may reduce some risk factors related to gastric, breast, and colorectal cancers[6]. This is due to the presence of powerful antioxidants in these seeds. Carotenoids in pumpkin seeds benefit in reducing the risk of prostate cancer[1]. 

4. Great Addition to Diabetes Diet

For those managing diabetes, pumpkin seeds are a boon. Rich in magnesium, proteins, and fibres, they are known to benefit people with diabetes mellitus. These nutrients, when included in a diabetes diet plan, can help regulate blood sugar levels effectively[1].

5. 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[12]. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our bodies. Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity. Pumpkin seeds exhibit antimicrobial, antifungal and antiviral properties.

6. 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 regulate the sleep-wake cycle[7].

7. Good for Weight Management

Pumpkin seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake, and reduce the number of calories consumed. This makes them a good addition to a weight-loss diet.

8. Beneficial for Bones

Pumpkin seeds are rich in magnesium. Magnesium is good for the growth and strength of bones. It has been observed that people with ample amounts of magnesium in their diet tend to have a higher density of minerals in their bones. This helps to avoid risks like bone fractures and osteoporosis[10]. Low levels of magnesium have also been linked to increased inflammation. Another side effect of magnesium deficiency is that calcium levels in the blood also get low. 

9. Good for Prostate Health

For those dealing with Benign Prostatic Hyperplasia (BPH), pumpkin seeds can be a helpful addition to their diet. Rich in zinc, these seeds reduce the chances of prostate cancer[6]. Limited data[13] suggests that pumpkin seed oil may help treat and prevent urinary diseases/disorders.

10. Supports Sperm Health

Pumpkin seeds are rich in zinc. Zinc plays a supportive role in male fertility as it may help support the quality and quantity of sperm[5].

11. Good for Pregnancy

Pumpkin seeds can be beneficial during pregnancy as they contain good zinc. Zinc boosts immunity and helps the baby grow healthy[8]. It is helpful to consume zinc-rich foods during pregnancy. Pregnant and breastfeeding women should not consume anything against their doctor’s advice.

12. Reduces Depression and Anxiety

The magnesium and tryptophan in pumpkin seeds may help improve sleep patterns. They may also support relaxation and ease of depression and anxiety symptoms[9]. 

13. Good for Hair

Pumpkin seeds’ benefits for hair include promoting healthy, strong strands with their rich nutrients. Consuming them makes our hair strong, silky, and shiny.

14. Good for Skin

Pumpkin seeds contribute to skin health. The zinc in pumpkin seeds helps improve collagen production[11], which helps in the repair and rejuvenation of the skin. These nutrient-dense seeds may help ease skin problems when consumed in addition to a healthy diet and lifestyle.

Also Read: Papaya Leaves and Seeds to Treat Fever and Other Ailments

Side Effects of Consuming Pumpkin Seeds

• Eating pumpkin seeds in excess can cause stomach aches, flatulence, bloating and constipation.
• The major disadvantage of pumpkin seeds is that they are loaded with calories; eating them in excess can lead to weight gain.
• Pumpkin seeds help lower blood sugar levels. They should be consumed in moderation by people with diabetes on medication and people suffering from hypoglycemia.

Can You Experience an Allergic Reaction To Pumpkin Seeds?

Pumpkin seeds are not considered highly allergenic, but you may experience an allergy in rare cases. People allergic to pumpkin seeds may show symptoms like headaches, itching, rashes, difficulty breathing, etc. If you are worried about having an allergy to pumpkin seeds, speak with your doctor before trying them out, especially if you have never eaten them.

Also Read: 14 Amazing Health Benefits of Pumpkin Seeds!

How to Consume Pumpkin Seeds?

The best way to use pumpkin seeds is to roast them and have them as a snack. We also get pumpkin seed 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

A powerhouse of nutrition, pumpkin seeds support better heart health and digestion; they’re a delicious snack that promotes overall well-being and are easy to add to your diet.

Also Read: 15 Amazing Health Benefits of Papaya Seeds That You Should Know!

Frequently Asked Questions (FAQs)

References

1. KAPGATE PS STUDENT, AURASE SB STUDENT, PIMPALKAR S STUDENT, GARG VR GUIDE. THE COMPREHENSIVE REVIEW OF PUMPKIN SEEDS: A REVIEW. International Journal of Creative Research Thoughts (IJCRT) [Internet]. Feb;e226–7. Available from: https://www.ijcrt.org/papers/IJCRT.pdf
2. Batool M, Ali Nawaz Ranjha MM, Roobab U, Manzoor MF, Farooq U, Nadeem HR, et al. Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbita sp.). Plants [Internet]. ;11(11):. Available from: https://doi.org/10./plants
3. Seeds, pumpkin and squash seed kernels, roasted, without salt – USDA FoodData Central Food Details [Internet]. [cited Feb 3]; Available from: https://fdc.nal.usda.gov/food-details//nutrients 
4. MedlinePlus. Fiber. MedlinePlus Medical Encyclopedia. [cited Feb 25]. Available from: https://medlineplus.gov/ency/article/.htm 
5. Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an essential element for male fertility: A review of Zn roles in men’s health, germination, sperm quality, and fertilization. PubMed Central. [cited Feb 25]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC/ 
6. Batool M, Ranjha MMAN, Roobab U, Manzoor MF, Farooq U, Nadeem HR, et al. Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbita sp.). Plants. May 24 [cited Feb 25]. Available from: https://www.mdpi.com/-/11/11/ 
7. MedlinePlus. Tryptophan. MedlinePlus Medical Encyclopedia. [cited Feb 25]. Available from: https://medlineplus.gov/ency/article/.htm 
8. MedlinePlus. Zinc in diet. MedlinePlus Medical Encyclopedia. [cited Feb 25]. Available from: https://medlineplus.gov/ency/article/.htm 
9. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients. Apr 26 [cited Feb 25]. Available from: https://pubmed.ncbi.nlm.nih.gov// 
10. Groenendijk I, Van Delft M, Versloot P, Van Loon LJC, De Groot LCPGM. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone. Oct 19 [cited Feb 25]. Available from: https://pubmed.ncbi.nlm.nih.gov//  
11. Influence of zinc on synthesis and the accumulation of collagen in early granulation tissue https://pubmed.ncbi.nlm.nih.gov//
12. Regulatory role of vitamin E in the immune system and inflammation https://pmc.ncbi.nlm.nih.gov/articles/PMC/
13. Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder https://pmc.ncbi.nlm.nih.gov/articles/PMC/

Hi,

I have another newbie question. My husband bought pain pumpkin seeds from the bin in the organic section of superstore loblows.I used them to make my protein bars and didn't even think of the cross contamination part.  Do you guys happen to know if these are usually gluten free?

 Should I be only buy seeds and nuts that has "gluten free" written on the packaging? In this case the pumpkin seeds were in the organic/natural section but were open in a bin. 

 I will really appreciate your help. I am sitting here and glaring at those delicious protein bars (made with gluten-free chia seeds, gluten-free  hemp seeds, gluten-free flaxseed flour,kirkland pure  honey & coconut oil).

Thanks in advance for your help!

I can't speak to those particular seeds, but I personally would not buy anything from open bulk bins.

Sorry, hon.

.

The chances of cross contamination--all those scoops, open lids, flours, etc. --is just too great.

Maybe hubs can eat those and you can make some more?

No, you do not have to buy things specifically marked "G F" but open bins are risky.

I buy my seeds, nuts, etc from the certified G F section on nuts.com.

I never worry about whether things are marked gluten free or not, I simply check the ingredients and if it's a new company to me I check with them on manufacturing processes. I have a lot of time on my hands that some people just don't and checking on that is probably unnecessary since it is rare for me to find out something is actually unsafe. There are a great number of companies that have labeling policies I trust or that I'm familiar enough with that I simply trust.

That said, I also never buy from bulk bins. The risk of contamination is simply too high. I do buy some things in bulk but when I do so I always check with the store what manufacturer they use to fill the bin with (for instance, a local store uses BRM for corn starch), the size of the package and then I order an entire unopened package. This gets me a 10% discount off of the bin price also, plus keeps me safe from contamination.

Contact us to discuss your requirements of bulk radish seeds. Our experienced sales team can help you identify the options that best suit your needs.

Of course, my husband moans and complains every time I make him carry a 25 pound bag of salt or corn starch or whatever else to the car and the house. But I don't hear him complain about saving money over the price we'd pay for 1 pound bags!

Thanks irishHeart...I guess I kinda was feeling the same but wanted to hear it before I let mu hubby devouver them You are right I shouldn't risk it after I had to start all over once already. Is there a good protien shake that I can use after my workouts? Or other protein replacements after stregth training?

Thanks

I am not sure about protein replacements or shakes.

I just have a greek yogurt after the gym.

18 grams of protein is pretty good, I think.

You might also try 2 hard boiled eggs?

"Eggs are a good source of protein and they contain all of the essential amino acids, so they provide complete protein. One hard-boiled egg has 6.29 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk." 

Thanks everyone! Buying in bulk is a good idea. I will try the eggs. I just can't have yogurt because I am dairy free. I have just recently started my diet so I am trying to stick to the while foods and avoiding corn, soy, dairy, sugar and any processed foods for first couple month. I live my rice mix hat has sprouted rice, wild rice and quinoa that I have with lentil soups for protein. Cant give up by green chillies for some reason. I find it hard to quit eating the chillies even harder than gluten . Hopefully my workouts can help wiyh the healing and the energy.

Thanks

Unless you have a casein intolerance, you should be able to eat some yogurt. The lactose in dairy may be an issue for celiacs

at first, but yogurt has far less lactose than dairy products.

but if you prefer to stay off it, that's your call, of course!

Have you tried the quinoa flakes? They are quick to cook up. I add some banana and a bit of honey and it's yummy for breakfast.

sound like a good plan, hon. Take it easy on the workouts at first. Your muscles may not be ready for too much.

Just go slow and take your time to build up your energy. 

I saw you had a DEXA (bone density) scan done. Do not be alarmed if it shows a slight dip towards osteopenia. 

This is not uncommon, but most people's bone density improves once you start absorbing again and your levels come up

and you can do weight-bearing exercises.

Mine improved in the last two years. My new GI doc and I were very pleased!

No drugs (one doc was quick to suggest them and I said nope)

I just foods high in calcium, a good cal/mag/D vitamin and my ability to begin

exercising once more. I could barely walk without pain when Dxed.

You'll get there too--you're a lot younger than I am.

Best wishes. Let us know if we can help in any way.

I was kind of hoping that it would just be low because of celiac but I guess that's not the case. My calcium levels were too high and my vitamiD is too low. My GP referred me to an endocrinologist. He is suspecting hyperparathyroidism  due to adenoma (small tumor )on my parathyroid. A part of me is happy that this is getting somewhere but other part of me is very scared. I also just noticed  that the lentils and rice that I have been having are processed in the facility that also process wheat product So all this time while I was thinking I was gluten free I have been ingesting foods that might have contained gluten  I feel that I am making so many mistakes. I can't even keep my food straight. 

I am trying to keep my mind off of the adenoma  and think positive but still it bothers me. 

Sorry for babbling. I just needed to get it off my chest and maybe get some insight from someone who has had similar diagnosis. I feel like I am maybe catastrophysing  everything.

Thanks in advance for your insight into this.

First, many people can tolerate "foods processed in a facility with" because companies do wash the production lines, so please do not beat yourself up over something like this. Even if there were a risk of CC, it would be minimal. Don't worry about it now, ok? we all make rookie errors anyway.

Secondly. is the doctor suggesting the endo may be thinking of removing the tumor or the affected glands? I know you are scared hon, but wait until you have all the info before you worry yourself for no good cause. From all I have read, the treatment is very successful. 

Thyroid disease runs in my family and cousins have had all sorts of issues, so I have read quite a bit about it. Keep us posted!

You may want to check the forum to see if anyone has posted about hyperparathyroidism.

Thanks IrishHeart . You are right I probably shouldn't worry about it now. My GP just said " oh don't worry. All it might me is an adenoma. Its not dangerous." and sent me home with urgent referral to endocrinology .  I hope he made it URGENT just to get me in sooner and nothing actually is too serious with me. I actually feet fine. Just psychologically knowing what might be coming makes me feel crappy at time. Oh well I will find out this weekend and definitely will let you know what the verdict is.

I tried to google some posts but didn't find the specific information I was looking for. I am going to make a new post about other peoples' experience with this and whether or not they chose surgery. If they did what effects did it have on them?

Thanks!