Pumpkin seeds may be tiny, but they have a long history of nutrition.

Only small amounts of edible seeds hold a lot more nutrition than you might think, which our bodies need.

You can get enough protein, unsaturated fatty acids, vitamins, and minerals by eating them. However, all types of pumpkin seeds come in different packs and flavours.

What’s more,  they are considered excellent sources of healthful oils, zinc, potassium, magnesium, and calcium.

As a result, pumpkin seeds benefit many aspects of health. These include improved heart health, prostate health and protection against risk factors for chronic diseases, including some cancers.

These sweet and nutty flavours seed when sold in their green shells, they’re popularly known as “pepita” — a Mexican Spanish term.

These wonder seeds can be used as nutritional snacks for both men and women. They are ideal snacks as they keep your stomach full for a long time.

Now we look at science supported health benefits of pumpkin seeds.

Science-Based Health Benefits of Pumpkin Seeds

The seeds are flattened and somewhat oval shaped and after removing the outer white sheath, the light green seeds are the ‘powerhouse of nutrition’.

Excellent Sources of Valuable Nutrients

One ounce (28 grams) of shell-free pumpkin seeds serving contains

  • Calories: 151 (mainly from fat and protein)
  • Carbs: 5 grams
  • Fiber: 1.7 grams
  • Fat: 13 grams
  • Protein: 7 grams
  • Sugar: 0.20 gram
  • Vitamin K: 18% of RDI (Reference Daily Intake)
  • Zinc: 23% of RDI
  • Magnesium: 37% of RDI
  • Iron: 23% of RDI
  • Copper: 19% of RDI
  • Manganese: 42% of RDI
  • Phosphorus: 33% of RDI

Apart from these they are rich in antioxidants and polyunsaturated fatty acids as well as also pack many other nutrients and plant compounds.

Rich in Antioxidants

They are rich in carotenoids and vitamin E antioxidants which are partly responsible for the positive effects.

Antioxidants protect against diseases caused by free radicals. They may help prevent or reduce diseases such as diabetes, blood pressure, vision problems and heart problems. They work well for anti aging. Apart from this, it helps in improving the immunity of the body.

Improve Heart Health

Pumpkin seeds contain antioxidants and polyunsaturated fatty acids (PUFAs), which help keep your heart healthy. Monosaturated fatty acids are found in its seeds, which help in reducing bad cholesterol. Also increases good cholesterol.

Animal studies have also shown that pumpkin seed oil may slow the progression of high blood pressure.

High in Fiber

Peeled pumpkin seeds are a great source of dietary fiber and may promote good digestive health.

A diet rich in fiber does not allow us to feel hungry for a long time. Reduce our food intake and ultimately reduce the number of calories consumed. This helps in reducing weight.

Improve Sleep

Some of the pumpkin seeds are a natural source of tryptophan (an amino acid) that may improve sleep.

Our body cannot produce tryptophan. In such a situation, it is supplied in the body through food items and other supplements. This amino acid improves your mood as well as regulates sleep and appetite circles.

Immunity booster

Pumpkin seeds are good for your immune system due to the presence of vitamin E and zinc.

It is also a powerful antioxidant and prevents free radicals from harming healthy cells in our body.

Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and boosting overall immunity.

Reduced Risk of Certain Cancers

The benefits of eating pumpkin seeds for cancer can also be seen. A study has shown that pumpkin seeds can work to reduce the risk of prostate cancer cells.

Improve Sperm Quality

Pumpkin seeds are rich in zinc. Zinc can remove problems like infertility in women along with increasing the sperm quality of men. Evidence from a study in rats suggests that adding pumpkin seeds to a regular diet may also protect sperm from damage caused by chemotherapy.

Good for bones

These seeds are a good source of magnesium, which helps in building strong bones and reducing the risk of osteoporosis. Weakness of bones can be removed by consuming less than half a handful of pumpkin seeds daily.

Lower Blood Sugar Levels

Pumpkin seed powder and pumpkin juice are especially important for controlling blood sugar. Its high magnesium content can make blood sugar levels struggle to control. However, more research is needed to confirm the beneficial effects.


Pumpkin seeds can be considered as a nutritional powerhouse, which are rich in a variety of powerful antioxidants, vitamins, and minerals which are essential for overall health and the body growth.

Their rich nutrient content has shown to protect against certain types of cancer, improve heart health and sleep quality, lower blood sugar levels, fertility, in addition to many positive effects.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional