Pumpkin Seeds: Health Benefits And Nutritional Facts of The Magical Seeds


Pumpkin seeds aka Pepita are edible seeds of pumpkin fruits. Aside from delicious taste, there are several surprising health benefits of pumpkin seeds.

Who doesn’t love pumpkin pies? I mean, I really do because that’s what the best thing about Thanksgiving! But pumpkin pies are not the only best thing about pumpkins. The hidden treasures inside the pumpkin, the pumpkin seeds are delicious and tasty seeds that are also packed with essential nutrients. They may be small but they contain tons of health benefits that you probably didn’t know about. You might even throw it out after preparing a delicious pumpkin pie, but after reading this article from sound health solution, you might want to think about it twice.

But Before I tell you that, let’s first find out some of the nutritional facts of pumpkin seeds.


Nutritional Facts of Pumpkin Seeds

  • Pumpkin seeds are highly nutritious and have also been considered as a superfood by World Health Organization.
  • They are rich in all the vital nutrients including zinc, magnesium, copper, and phosphorus. Every 0.25 cup (32.25gms) of dried shelled pumpkin seeds contains 180 calories with 64% manganese, 57% phosphorus, 48% copper, 45% magnesium, 23% of zinc and 205 protein.
  • In addition, they are also rich in monosaturated fatty acids such as oleic acid that is helpful in reducing the bad cholesterol in the body.
  • The seeds are also the excellent source of amino acid tryptophan and glutamate.
  • Moreover, the magical seeds are rich in antioxidant, Vitamin E, containing about 35.10 mg of tocopherol-gamma per 100 g of the seeds.
  • Pumpkin kernels also contain a good amount of vitamins such as thiamin, riboflavin, pantothenic acid, vitamin B-6, niacin and folates which are essential in maintaining the overall metabolism of the body.

Want to control your cholesterol through diet? Read our article Food To Control Cholesterol | Food Health Solution

Health Benefits of Pumpkin Seeds

1.Rich in Omega-3s

Pumpkin seeds are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA).  Our body needs omega 3s to regulate the passage of both nutrients and waste products in our body. Lack of omega 3s causes the cell membranes to starve and die. Also, Omega 3 deficiency causes several diseases and disorders such as insomnia, cardiovascular diseases, skin problems like dry skin or itchy skin and so on. Therefore, consuming pumpkin seeds on a regular basis can certainly meet your omega 3s demands, keeping your heart and your body healthy.

2.Enhance Prostate Health

Pumpkin seeds for men is an interesting topic to talk about as they have long been valued as an important natural food for men’s reproductive health. It’s because these seeds are high in zinc, hence helps to enhance prostate health. Studies have shown that they may help treat benign prostatic hyperplasia (BPH) a disorder caused due to the enlargement of the prostate. A study of 1400 men with BPH consumed pumpkin seeds for one year and the results showed that these men reported reduced symptoms of BPH.


Also Read: Benign Prostate Hypertrophy: Pathophysiology, Clinical Features, Diagnosis & Treatment

3.Benefits Bone Health

As stated earlier, pumpkin seeds are an excellent source of magnesium which definitely boosts bone health. Magnesium is required by the body for bone formation. High magnesium intake results in improved bone density as well as decreases the risk of osteoporosis in postmenopausal women. Moreover, pumpkins supply needed healthy fats that reduce inflammation and help maintain bone strength.


You might also want to read 8 Effective Home Remedies For Osteoarthritis

4.Cures Insomnia

Pumpkin seeds are rich in amino acids, tryptophan, and glutamate. Tryptophan inside the body gets converted into serotonin which is a neurochemical that promotes sleep. In addition, glutamate helps to synthesize gamma butyric acid that is body’s natural anti-stress neurochemical. This helps in reducing anxiety, nervous, irritability, and other conditions. Hence, having a few pumpkin seeds before bed with a glass of milk or a piece of fruit is effective in treating insomnia and other stress disorders.

5.Lower Blood Sugar Levels

As pumpkin seeds are the good source of magnesium and other nutrients, studies have shown that consuming them may help protect against type 2 diabetes. An experiment conducted showed that consuming every 100 mg of pumpkin seeds per day can increase the magnesium intake and it decreased the risk of type 2  diabetes by 15 percenAnimal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels. Lack of magnesium in the body can mess up the insulin secretion and increase the blood sugar levels in the body.

6.Prevents Cardiovascular disease

Being a good source of antioxidants and other important nutrients and vitamins, pumpkin seeds may help to improve heart health. They might even prevent the risk of cardiovascular diseases in the long run. Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels. The nitric oxide present in pumpkin seed oil also provides positive effects on the heart health as they help to expand blood vessels improving blood flow and reduce the risk of formation of plaque in the arteries.

7. Boosts Immunity

High vitamin E content in pumpkin seeds makes it a super food to boost immunity. Vitamin E helps to maintain healthy blood vessels and boosts immunity in the long run. As pumpkin seeds also help you to get enough sleep and provide other essential benefits, consuming pumpkin seeds can help you attain healthy levels of immunity in the long run.

You might also want to read 7 Foods To Boost Your Immune System Naturally


Are There Any Pumpkin Seeds Side Effects?

Everything in moderation is a medicine unless it does not have any side effects. But consuming pumpkin seeds in excessive amount can result in side effects such as:

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