10 Reasons Why You Should Eat Pumpkin Seeds - eMediHealth (2024)

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If you enjoy roasting and salting pumpkin seeds after carving your jack-o-lantern every year, it’s time to take a closer look at the nutritional punch packed into these seeds, which are available year-round as both pumpkin seeds and shelled pepitas.

10 Reasons Why You Should Eat Pumpkin Seeds - eMediHealth (1)

Nutrient Components of Pumpkin Seeds

Like many other nuts and seeds, pumpkin seeds are a good source of protein and healthy, plant-based fats. Here’s the breakdown for 1 ounce, or about ¼ cup, of raw seeds (1):

  • 163 calories
  • 14 g fat, including 2 g saturated, 5 g monounsaturated, 6 g polyunsaturated
  • 4 g carbs and 2 g fiber
  • 9 g protein

Pumpkin seeds are also replete with several vitamins and minerals that support energy production, bone health, and immune function, among other key body functions. These include B vitamins, phosphorus, zinc, iron, and magnesium.

Health Benefits of Pumpkin Seeds

Thanks to their nutrient-dense composition, pumpkin seeds offer a wide spectrum of health benefits, ranging from improved cardiovascular functioning to stronger bones. The following are some of the benefits of consuming pumpkin seeds.

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1. Manage blood sugar levels

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In one study of healthy adults, adding pumpkin seeds to a high-carbohydrate meal helped lower glucose levels after eating, indicating that pumpkin seeds may help with blood sugar control. (2) More studies are needed to confirm these results in adults with type 2 diabetes.

However, the balance of fiber, protein, and unsaturated fats in pumpkin seeds are known to be beneficial in blood sugar control. (3)

2. Increase “good cholesterol” levels

Pumpkin seeds are an excellent source of unsaturated fatty acids and the essential omega-6 linoleic acid, in particular. (4)

Linoleic acid has been shown to reduce total cholesterol levels, increase HDL “good” cholesterol, and lower LDL “bad” cholesterol when eaten in place of saturated fats and refined carbohydrates in the diet. (5)

Balancing cholesterol and lipid levels is crucial for reducing inflammation and reversing conditions such as hypertension, heart disease, and type 2 diabetes.

3. Reduce inflammation

Pumpkin seeds are a rich source of antioxidants such as alpha-tocopherol and carotenoids.

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A study found that the tocopherol content of pumpkin seed oils ranged from 27.1 to 75.1 µg/g of oil for alpha-tocopherol, from 74.9 to 492.8 µg/g for gamma-tocopherol, and from 35.3 to 1109.7 µg/g for delta-tocopherol. (6)

These nutrients make them peroxide resistant and help reduce oxidative stress and inflammation. (7)(8)

ALSO READ: Foods That Promote and Reduce Inflammation

4. Help in gut health and weight management

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One research investigated the fiber and phenolic content of pumpkin seeds and rind and established that the former is a rich source of dietary fiber and can be used in bakeries. (9)

Dietary fiber improves gut health by influencing the gut microbes. The role of fiber in health has extended far beyond improved laxation and includes benefits on weight management and colonic health. (10)

5. Provide magnesium

Pumpkin seeds are a rich source of alkaline minerals, especially magnesium. (11) The intake of magnesium in the Western diet is usually lower than the daily recommendation. (12) This predisposes the Western population to magnesium deficiency and related disorders such as those affecting cardiac health.

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6. Supply zinc

Pumpkin seed oil is a good source of zinc. (13) Nutritionists recommend consuming zinc for better outcomes of pregnancy and infant development. Taking zinc during pregnancy helps to slightly reduce preterm births. (14)

Zinc is also important for male fertility. (15) Also, low serum levels of zinc have been associated with hair loss. (16)

7. Decrease the risk of certain cancers

The cell growth inhibition for fast-growing cells together with the cell growth inhibition of prostate, breast, and colon cancer cells corroborates the ethnomedical use of pumpkin seeds for the treatment of hyperplasia that may be associated with cancer.

Moreover, due to the lack of androgenic activity, pumpkin seed applications can be regarded as safe for the prostate. (17)

Animal studies have shown that the lignins found in pumpkin seeds have the potential to treat or prevent breast cancer and colon cancer. (18)(19) The studies are usually based on the cellular extracts of pumpkin seeds or on animal models. Human trials are warranted to establish their efficacy in an advanced environment.

8. May help in managing urinary disorders

One study suggested that pumpkin seed oil extracted fromC. maximahas the potential for prevention or treatment of urinary disorders such as overactive bladder syndrome and other causes of nocturia. (20)

Pumpkin seeds extracts have also been shown to be effective in treating noncancerous overgrowth of the prostate gland in men. (21)(22)

9. Promote skin health

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Pumpkin seeds are a good source of squalene. (23) Squalene is a polyunsaturated hydrocarbon that is produced in many living things, including humans, during the production of cholesterol.

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Squalene is the main component of skin surface polyunsaturated lipids and shows some advantages for the skin as an emollient and antioxidant. It also promotes hydration and exhibits antitumor activities.(24)

10. May aid in mood disorders and sleep

Pumpkin seeds are a good source of tryptophan. A clinical trial studied the role of tryptophan in mood disorders such as depression and anxiety. The diet designed included pumpkin seeds as a source of it. (25)

Tryptophan has been shown to have direct effects on sleep, producing an increase in rated subjective sleepiness and a decrease in total wakefulness. (26)

Some Important Points to Keep in Mind When Including Pumpkin Seeds in the Daily Diet

Pumpkin seeds are a delicious, crunchy snack that can also add protein and other nutrients to meals. When purchasing pumpkin seeds, raw or lightly salted versions are recommended so as not to introduce added oils (from roasting) or excess sodium.

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You can incorporate pumpkin seeds into your diet by topping them on salads, mixing them into stir-fries, incorporating them into yogurt or oatmeal, and even baking them into breads or baked goods. Get creative and enjoy!

Is It Safe to Eat the Shell of Pumpkin Seeds?

Yes! You can eat the entire pumpkin seed. If making seeds yourself from your carved pumpkin, it is recommended to clean and roast the seeds to reduce the risk of bacteria.

Pumpkin seeds sold in the store may be found raw, roasted, or shelled and sold as pepitas, which are typically green.

Is It Advisable to Eat Pumpkin Seeds Regularly?

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Pumpkin seeds make a healthy addition to a balanced eating pattern that includes fruits and vegetables, whole grains, lean protein and dairy, nuts and seeds, and beans and legumes. It is generally safe to consume pumpkin seeds regularly.

However, like other foods, there is always a tipping point! In particular, the excess fiber from eating more than 1–2 servings of pumpkin seeds at a time may cause gas and bloating or diarrhea in those with sensitive digestive systems. Play it safe and stick to one serving at a time.

Final Word

Pumpkin seeds supply your body with dietary fiber, healthy fats, protein, and essential vitamins and minerals, all of which come with their own health benefits. However, a single food, no matter how nutritious it is, cannot significantly improve your health on its own.

Thinking that you can cure your ailments and reach the peak of your health by consuming pumpkin seeds or any such health food is grossly overestimating their true nutritional value.

Similarly, consuming copious amounts of such foods to derive more nutrition from them is also a mistake, which can harm you more than it can benefit you. Anything in excess is rarely good, which applies to your food choices as well.

All in all, you must consume pumpkin seeds in recommended amounts and as part of an overall healthy and well-balanced diet to maximize its suggested health benefits. Pumpkin seeds are safe to consume in moderation, but you must first rule out any undiagnosed food sensitivities or allergies before starting their regular intake.

References

  1. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/. Published 2019.
  2. Cândido FG; de Oliveira FCE; Lima MFC; Pinto CA; da Silva LL; Martino HSD; Dos Santos MH; Alfenas RCG; Addition of pooled pumpkin seed to mixed meals reduced postprandial glycemia: a randomized placebo-controlled clinical trial. Nutrition research (New York, N.Y.). https://pubmed.ncbi.nlm.nih.gov/30055778/. Published 2014.
  3. Asif M. The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern. Journal of education and health promotion. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3977406/. Published February 21, 2014.
  4. Kim MY, Kim EJ, Kim Y-N, Choi C, Lee B-H. Comparison of the chemical compositions and nutritive values of various pumpkin (Cucurbitaceae) species and parts. Nutrition research and practice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296918/. Published February 2012.
  5. Froyen E, Burns-Whitmore B. The Effects of Linoleic Acid Consumption on Lipid Risk Markers for Cardiovascular Disease in Healthy Individuals: A Review of Human Intervention Trials. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7469037/. Published August 4, 2020.
  6. Stevenson DG; Eller FJ; Wang L; Jane JL; Wang T; Inglett GE; Oil and tocopherol content and composition of pumpkin seed oil in 12 cultivars. Journal of agricultural and food chemistry. https://pubmed.ncbi.nlm.nih.gov/17439238/. Published 2007.
  7. Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin e in human health and some diseases. Sultan Qaboos University medical journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/. Published May 2014.
  8. SE; NCZOART. Antioxidative effects of pumpkin seed (Cucurbita pepo) protein isolate in CCl4-induced liver injury in low-protein fed rats. Phytotherapy research: PTR. https://pubmed.ncbi.nlm.nih.gov/16909447/. Published 2006.
  9. CP; NKLLMT. Fibre from pumpkin (Cucurbita pepo L.) seeds and rinds: physico-chemical properties, antioxidant capacity and application as bakery product ingredients. Malaysian journal of nutrition. https://pubmed.ncbi.nlm.nih.gov/24800388/. Published 2013.
  10. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/. Published April 22, 2013.
  11. (PDF) Pumpkin the Functional and therapeutic ingredient: A review. ResearchGate. https://www.researchgate.net/publication/322071108. Published 2017.
  12. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open heart. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/. Published January 13, 2018.
  13. Martinec N, Balbino S, Dobša J, Šimunić-Mežnarić V, Legen S. Macro- and microelements in pumpkin seed oils: Effect of processing, crop season, and country of origin. Food science & nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6526651/. Published April 6, 2019.
  14. Ota E, Mori R, Middleton P, et al. Zinc supplementation for improving pregnancy and infant outcome. The Cochrane database of systematic reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043363/. Published February 2, 2015.
  15. 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. Journal of reproduction & infertility. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/. Published 2018.
  16. Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/. Published January 31, 2017.
  17. Medjakovic S; Hobiger S; Ardjomand-Woelkart K; Bucar F; Jungbauer A; Pumpkin seed extract: Cell growth inhibition of hyperplastic and cancer cells, independent of steroid hormone receptors. Fitoterapia. https://pubmed.ncbi.nlm.nih.gov/26976217/. Published 2016.
  18. Richter D; Abarzua S; Chrobak M; Vrekoussis T; Weissenbacher T; Kuhn C; Schulze S; Kupka MS; Friese K; Briese V; Piechulla B; Makrigiannakis A; Jeschke U; Dian D; Effects of phytoestrogen extracts isolated from pumpkin seeds on estradiol production and ER/PR expression in breast cancer and trophoblast tumor cells. Nutrition and cancer. https://pubmed.ncbi.nlm.nih.gov/23859042/. Published 2013.
  19. Chari KY, Polu PR, Shenoy RR. An Appraisal of Pumpkin Seed Extract in 1, 2-Dimethylhydrazine Induced Colon Cancer in Wistar Rats. Journal of toxicology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139218/. Published September 2, 2018.
  20. Nishimura M, Ohkawara T, Sato H, Takeda H, Nishihira J. Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder. Journal of traditional and complementary medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032845/. Published January 2014.
  21. Leibbrand M, Siefer S, Schön C, et al. Effects of an Oil-Free Hydroethanolic Pumpkin Seed Extract on Symptom Frequency and Severity in Men with Benign Prostatic Hyperplasia: A Pilot Study in Humans. Journal of medicinal food. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6590724/. Published June 2019.
  22. Alhakamy NA, Fahmy UA, Ahmed OAA. Attenuation of Benign Prostatic Hyperplasia by Optimized Tadalafil Loaded Pumpkin Seed Oil-Based Self Nanoemulsion: In Vitro and In Vivo Evaluation. Pharmaceutics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955804/. Published December 1, 2019.
  23. Ryan E; Galvin K; O’Connor TP; Maguire AR; O’Brien NM; Phytosterol, squalene, tocopherol content and fatty acid profile of selected seeds, grains, and legumes. Plant foods for human nutrition (Dordrecht, Netherlands). https://pubmed.ncbi.nlm.nih.gov/17594521/. Published 2007.
  24. Huang Z-R, Lin Y-K, Fang J-Y. Biological and pharmacological activities of squalene and related compounds: potential uses in cosmetic dermatology. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6253993/. Published January 23, 2009.
  25. Lindseth G, Helland B, Caspers J. The effects of dietary tryptophan on affective disorders. Archives of psychiatric nursing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/. Published April 2015.
  26. Jenkins TA, Nguyen JCD, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/. Published January 20, 2016.
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