Health Benefits of Pumpkin Seeds: Nutrients & More

Pumpkin seeds (commonly known as pepitas) make for an excellent addition to snacks, soups, salads, grain dishes and other recipes. Their nutritional profile includes magnesium, zinc and healthy fats that boost cardiovascular and immune health.

They contain tryptophan, an amino acid which can be converted to the sleep-promoting chemical melatonin.

Heart health

Pumpkin seeds are an excellent source of zinc, and eating three to four pumpkin seeds each week has been linked with lower cholesterol, blood pressure, heart disease and stroke risk. Nitric oxide molecules relax blood vessels and improve circulation.

Seeds contain magnesium, an essential mineral for bone health and sleep aiding properties. Furthermore, tryptophan found in these seeds has also been linked in laboratory studies to reduced risks for some forms of cancer such as breast and prostate.

Fruits and vegetables contain high amounts of potassium, which helps lower blood pressure. Furthermore, they provide essential vitamin E and niacin sources that may prevent high blood glucose levels or diabetes.

To maximize benefits, opt for unsalted pumpkin seeds that are raw and in their hulls – these contain less sodium and more nutrients than their salted counterparts, making for easier digestion and improved health benefits. Simply enjoy them plain or add them to smoothies, salads or grain dishes; each ounce serves as one eighth cup! If high fiber foods cause digestive distress or discomfort for you personally, restrict intake by half that amount per serving size.

Anti-inflammatory

Pumpkin and pepita seeds contain an array of essential nutrients to boost our immunity, such as magnesium, zinc and fatty acids; plus tryptophan which aids sleep; as well as antioxidants.

They contain magnesium, which helps lower blood sugar after meals and can even prevent heart disease. Beans also boast high concentrations of iron – one ounce serves nearly half of what premenopausal women need daily; plus copper, which supports eye health and immunity as well as potassium which assists blood pressure regulation while also decreasing risks such as stroke or kidney stones.

Zinc, another mineral found in pumpkin seeds, provides critical immune support during pregnancy and menstruation as well as hormone production and sperm health benefits – according to one recent study men who consumed more zinc had superior sperm quality.

Digestion

Pumpkin seeds (commonly referred to as pepitas) are packed with essential fiber, vitamins, and minerals such as magnesium, iron, zinc, potassium and vitamin E. In addition, pumpkin seeds make an excellent protein source and can often be found alongside sunflower seeds on supermarket snack aisles – one ounce of pumpkin seeds provides more protein with lower fat and caloric intake compared to just an ounce of sunflower seeds!

Oatmeal is an excellent source of tryptophan, an amino acid which plays an essential role in producing mood-enhancing chemicals that help you sleep soundly at night and combat insomnia. Oats also contain magnesium – an essential mineral which regulates blood pressure.

Pumpkin seeds (and their oil) contain fatty acids which increase levels of the natural compound known as nitric oxide, which dilates blood vessels and improves circulation – potentially helping lower your risk for heart disease and stroke.

Studies demonstrate the health benefits of pumpkin seeds and their oil consumption can reduce cholesterol and triglyceride levels, provide omega-3 fatty acids for cardiovascular disease prevention, prevent cell damage and are high in antioxidants for protection. One research paper even demonstrated the hepatoprotective nature of a pumpkin seed protein isolate when administered to rats with acetaminophen-induced liver damage.

Sleep

Pumpkin seeds are an excellent source of magnesium, an element that promotes sleep and relaxation. Furthermore, pumpkin seeds contain tryptophan, an amino acid known to improve quality sleep. A study published by Climacteric found that eating pumpkin seeds before bed can help people fall asleep faster and experience improved quality rest.

Pumpkin seeds contain an abundance of phosphorous which helps balance out body’s mineral levels for healthy bones, contributing to their development and maintenance. Protein found within pumpkin seeds also plays a vital role in bone health by contributing to tissue formation. Vitamin K present within pumpkin seeds also aids bone strength by strengthening osteocalcin protein which forms bone structure.

Pumpkin seed oil contains plant estrogens, providing a natural way for menopausal women to balance hormone levels naturally and reduce hot flashes and joint pain as well as possibly decreasing uterine fibroids. You can take advantage of its benefits by adding pumpkin seeds or powder to smoothies, or by creating delicious pumpkin seed butter that you can spread onto sandwiches.

Blood sugar

Pumpkin seeds contain fiber, protein and heart-healthy fats to help regulate your blood sugar levels. Studies suggest that eating pumpkin seeds could also decrease insulin resistance which has been linked to diabetes.

One study revealed that people with diabetes who consumed pumpkin seed extract experienced decreased post-meal blood sugar spikes and an increase of PPAR proteins that help lower blood sugar levels.

Pumpkin seeds provide another added advantage; their mild diuretic effect helps flush excess fluid out of your system. Before adding pumpkin seeds to your diet, however, it’s wise to check with a physician first; they will know exactly how much is safe to consume as well as any possible interactions between medications you are currently taking and pumpkin seeds.

Pumpkin seeds are rich in magnesium, an essential mineral essential for good health. A clinical trial found that adding 65 grams of pumpkin seeds to a high carb meal reduced postprandial glycaemia by 35%! Plus they’re an excellent source of zinc to support an immune-system healthy immune system!

Mental health

Pumpkin seeds (also referred to as pepitas) are the creamy-colored, flat oval-shaped edible seeds of pumpkins and certain varieties of gourd squash that are often eaten as snacks worldwide. Roasting and salting pumpkin seeds make a delicious snack rich with vitamin E, magnesium, zinc, potassium and iron; not to mention their low caloric count!

Studies suggest that eating lots of pumpkin seeds may help protect against heart disease due to the plant compounds known as lignans they contain, which reduce cholesterol and triglyceride levels and thus your risk of cardiovascular diseases (CVD).

Pumpkin seeds’ high potassium content may also provide significant health advantages, particularly if you suffer from diabetes or kidney issues. Potassium helps muscles contract as it regulates minerals and fluid in your body.

Pumpkin seeds contain dietary fiber which may help those suffering from benign prostatic hyperplasia (BPH) alleviate their symptoms by encouraging regular urination. They may also reduce insomnia as a source of tryptophan, an amino acid which promotes sleep, magnesium for relieving stress and anxiety, as well as zinc which may support male reproductive health by improving sperm quality and quantity.

Cancer

Pumpkin seeds have long been recognized for their potency against cancer due to their abundance of antioxidants, unsaturated fatty acids, phytosterols and anti-mutagenic properties. Pumpkin seeds also provide rich sources of vitamins E, beta-carotene, A, C and zinc as well as folate, iron and potassium for your daily nutrition needs.

Pumpkin seeds contain phenolic compounds with significant antioxidant activity, including metal ion chelation, free radical scavenging and inhibiting cancer cell growth. Furthermore, pumpkin seeds are an excellent source of Vitamin A which has been shown to both protect eye health and strengthen the immune system.

One ounce of pumpkin seeds provides 0.16 g of tryptophan, an amino acid known to improve sleep quality. Furthermore, pumpkin seeds are packed with magnesium – a mineral known to aid constipation prevention – making these an ideal way to help combat constipation.

Studies have demonstrated that pumpkin seeds can help alleviate symptoms associated with benign prostatic hyperplasia (BPH), in which an enlarged prostate gland causes issues with urination. Furthermore, pumpkin seeds offer natural diuretics which help eliminate excess fluid and salt from your system.