Top 10 Science-Based Health Benefits of Pumpkin Seeds

Pumpkin seeds are highly nutritious and may be associated with health benefits, including improved fertility, better heart health, and enhanced blood sugar control.

Pumpkin seeds may be small, but they’re packed full of valuable nutrients.

Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
Because of this, pumpkin seeds have been associated with several health benefits, including improved heart health, prostate health, and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by science.

۱. Full of valuable nutrients

۱ ounce (oz), or 28 grams (g), of shell-free pumpkin seeds has roughly 160 calories, which are mainly from fat and protein (1Trusted Source).
In addition, a 1-oz (28-g) serving contains the following nutrients (1Trusted Source):
• Carbs: 3 g
• Protein: 8.6 g
• Fat: 14 g
• Fiber: 1.7 g
• Manganese: 56% of the Daily Value (DV)
• Copper: 42% of the DV
• Magnesium: 40% of the DV
• Phosphorus: 28% of the DV
• Zinc: 20% of the DV
• Iron: 14% of the DV
In addition to the nutrients listed above, pumpkin seeds also contain some antioxidants and small amounts of potassium, riboflavin, and folate (1Trusted Source).

۲. High in antioxidants

Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids (2Trusted Source).
Antioxidants can reduce inflammation and protect your cells from harmful free radicals. For this reason, consuming foods rich in antioxidants can help protect against many diseases (3Trusted Source).

۳. Linked to a reduced risk of certain cancers

Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth (5Trusted Source).
In fact, a 2012 observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women (6Trusted Source).

۴. Improve prostate and bladder health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.

۵. Very high in magnesium

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that is often lacking in the diets of many Western populations.
Magnesium is needed for more than 600 chemical reactions in your body. Adequate levels of magnesium are also important for (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source):
• controlling blood pressure
• reducing heart disease risk
• forming and maintaining healthy bones
• regulating blood sugar levels

۶. May improve heart health

Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats, all of which may help keep your heart healthy (1Trusted Source).
Human and animal studies have also shown that pumpkin seed oil may reduce blood pressure and cholesterol levels, two important risk factors for heart disease (19Trusted Source, 20Trusted Source).

۷. Can lower blood sugar levels

Some older animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar (23Trusted Source, 24Trusted Source).
Interestingly, the high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

۸. High in fiber

Pumpkin seeds are a great source of dietary fiber.
A diet high in fiber can promote good digestive health (27Trusted Source).
In addition, high fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity (28Trusted Source).

۹. May improve sperm quality

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in males (29Trusted Source).
Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.

۱۰. May help improve sleep

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They’re a natural source of tryptophan, an amino acid that can help promote sleep (32Trusted Source).