Skip to content

13 Impressive health benefits of pumpkin seeds you need to know

13 Impressive health benefits of pumpkin seeds you need to know

Did you know that pumpkin seeds aren’t just for carving pumpkins on Halloween? Pumpkin seeds are one of the most nutritious foods available to us, especially when eaten raw and unsalted.

They are rich in antioxidants and high in fiber as well as protein and omega-3 fatty acids. It’s no wonder people are eating them by the handful!

Here are 13 ways that pumpkin seeds can benefit your health when consumed daily or as part of a balanced diet.

How pumpkin seeds are good for health?

Pumpkin seeds are rich in omega-3 fatty acids and other essential nutrients, which make them a great addition to your diet. They’re also high in protein, making them a great snack for those who are trying to lose weight or build muscle.

They’re also rich in vitamins A and C, zinc, folate, iron and magnesium—all nutrients that promote healthy hair, skin and nails. In fact, pumpkin seeds contain more zinc than any other food source.

Finally, pumpkin seeds are an excellent source of tryptophan and they’ve been shown to reduce the symptoms associated with premenstrual syndrome (PMS).

In studies done on rats, researchers found that pumpkin seed extract reduced PMS-induced abdominal pain, as well as water retention and irritability.

Researchers believe this is because pumpkin seeds stimulate the release of serotonin in the brain, which helps regulate moods.

Pumpkin seeds nutrition value:

Per 100g serving of pumpkin seeds contains:

  • Calories: 541
  • Total Carbohydrate: 17.8 g
  • Total Fat: 45.8 g
  • Saturated Fat: 8.7 g
  • Monounsaturated Fat: 14.3 g
  • Polyunsaturated Fat: 20.9 g
  • Protein: 24.5 g
  • Vitamin A: 380 IU
  • Vitamin C: 1.9 mg
  • Vitamin K: 51.4 mcg
  • Niacin: 1.7 mg
  • Vitamin B6: 0.2 mg
  • Folate: 58 mcg
  • Choline: 63 mg:
  • Calcium: 43 mg
  • Iron: 15 mg
  • Magnesium: 535 mg
  • Phosphorus: 1174 mg
  • Potassium: 807 mg
  • Sodium: 18 mg
  • Zinc: 7.5 mg
  • Copper: 1.4 mg
  • Manganese: 3 mg
  • Selenium: 5.6 mcg
  • Cholesterol: Zero

What pumpkin seeds good for?

Here are 13 proven health benefits of eating pumpkin seeds, including:

Pumpkin seeds benefits for health

1) Good for the eyes:

Pumpkin seeds are rich in carotenoids, which are powerful antioxidants that help protect against eye diseases like macular degeneration. The carotenoids found in pumpkin seeds also help the body make vitamin A, which is necessary for eye health.

Vitamin E may also be beneficial because it helps guard against oxidative damage.

2) Boosts immune system:

Pumpkin seeds are full of compounds that boost the immune system, such as zinc and selenium. Zinc is a powerful antioxidant that can protect against cardiovascular diseases, cancer, and diabetes. Selenium works with vitamin E to prevent cell damage and helps fight inflammation.

Both zinc and selenium help keep cells healthy so they don’t become vulnerable to infections. The high amounts of copper in pumpkin seeds also reduce cholesterol levels in the body, making it easier for your heart to pump blood around your body.

Copper also plays an important role in keeping bones healthy by strengthening them, making it more difficult for osteoporosis to set in later in life.

3) Aids digestion:

Pumpkin seeds are an excellent source of dietary fiber, which makes them a great supplement for people who need help with their digestion.

They also contain alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid that can reduce inflammation and lower blood pressure. The high levels of magnesium found in pumpkin seeds can also alleviate symptoms of constipation, such as bloating.

While there are many health benefits associated with pumpkin seeds, they may not be the best choice for those looking to lose weight because they’re high in calories and fat.

A 1/4 cup serving contains about 185 calories, which is about 16 percent of the recommended daily intake for men and 24 percent for women. However, there’s no reason you have to avoid these tasty treats during your diet!

Just make sure you limit your portion size and pair it with something healthy like fresh fruit or oatmeal.

4) Improves sleep quality:

Pumpkin seeds are rich in tryptophan, an amino acid that is needed to produce serotonin and melatonin.

Serotonin promotes relaxation and a feeling of calm, while melatonin helps regulate your body’s sleep-wake cycle, so it’s no wonder pumpkin seeds are great for getting a good night’s sleep. In addition, the high levels of magnesium found in pumpkin seeds can help reduce stress.

Magnesium also supports healthy bones by increasing calcium absorption, which can improve bone density over time. And because they’re a vegan source of protein, pumpkin seeds can provide you with energy without any added fat or cholesterol.

Not only that, but they’re full of vitamins A and C as well as zinc and iron. Finally, thanks to their anti-inflammatory properties and antioxidant content, they may be able to help prevent or treat diabetes and Alzheimer’s disease.

5) Helps with weight loss:

Pumpkin seeds are a low-calorie, nutrient-dense food. Research suggests that eating pumpkin seeds may help with weight loss by increasing satiety and reducing hunger.

One study found that participants who added pumpkin seeds to their daily diet lost more weight over three months than those who followed a standard calorie restricted diet.

The study also found that the participants who ate pumpkin seeds felt less hungry, had fewer cravings for unhealthy foods, and were more satisfied with their meals.

Pumpkin seeds contain a natural plant chemical called cucurbitacin E (CBE), which has been shown to reduce appetite and slow stomach emptying.

Other studies have found that people who eat pumpkin seeds have lower body mass index (BMI) levels than those who do not eat them.

6) Keeps you feeling full longer:

Pumpkin seeds are a natural way to curb hunger, thanks in large part to the presence of high-fiber carbohydrates. They also contain tryptophan, which is an amino acid that helps induce sleep and relaxes the body.

In addition, pumpkin seeds are rich in potassium and magnesium, two nutrients that help regulate blood sugar levels and keep you feeling full longer. The other health benefits include a reduction in bad cholesterol, lowering inflammation levels and stabilizing blood pressure.

With all these benefits, it’s no wonder pumpkin seeds have been dubbed nature’s superfood. Eating just a few servings can provide ample amounts of essential nutrients, so it’s worth incorporating them into your diet this fall.

It may be as simple as sprinkling some on top of your salad or snacking on them after dinner!

7) Rich in magnesium and iron:

Pumpkin seeds are rich in magnesium and iron, two minerals that help maintain healthy blood pressure levels. The high content of magnesium in pumpkin seeds can also reduce the risk for diabetes.

Iron helps with red blood cell production, which is important for oxygen distribution throughout the body. As a result, pumpkin seeds may help improve athletic performance.

Pumpkin seed oil has been shown to have anti-inflammatory properties due to its vitamin E and omega-3 fatty acids content. It may be an effective treatment for psoriasis or eczema.

Lastly, the high fiber content of pumpkin seeds has been linked to reduced cholesterol levels and improved gastrointestinal health.

Additionally, they contain tryptophan, an amino acid that contributes to feelings of well-being. Tryptophan also functions as a serotonin precursor and plays a role in sleep regulation.

8. Pumpkin seeds for cholesterol:

Pumpkin seeds are rich in healthy fats and low in sugar, making them a great addition to your diet. They also provide a number of health benefits including lowering cholesterol, reducing inflammation, improving digestion and gut health, strengthening the immune system, aiding heart health and more.

Eating pumpkin seeds can help prevent many diseases that occur with aging such as cancer, stroke, diabetes or dementia. To get all these impressive benefits you need only eat one ounce of pumpkin seed every day!

9. Pumpkin seed benefits for hair:

Pumpkin seeds are an excellent source of protein, fiber, iron and zinc. All nutrients can play a vital role in hair health. The seeds are also high in antioxidants such as vitamin A, C and E which can help protect against heart disease and cancer. One ounce (about 10-12 seeds) contains more than 100% of your daily value of omega-3 fatty acids.

Finally, pumpkin seeds are one of the few plant foods rich in boron, a mineral that plays an important role in maintaining healthy bones, muscles and joints. To enjoy all these benefits at once, simply soak the raw or roasted seeds in water overnight.

After draining them well and rinsing them off with cold water, add them to your favorite salad recipe or just munch on some when feeling like a snack!

10. Pumpkin seeds benefits for skin:

If you are looking for a way to improve your skin’s appearance, then pumpkin seeds might be the perfect solution. The seeds contain high levels of vitamin E, beta carotene, and zinc; all three of which are key ingredients in a healthy skin routine.

Plus, pumpkin seeds work as natural exfoliators that help slough off dead skin cells and leave your complexion looking fresh and new.

Additionally, pumpkin seeds have been shown to reduce inflammation and redness when used topically. They also offer a wonderful source of antioxidants that help protect skin from free radical damage.

11. Pumpkin seeds for heart health:

In addition, pumpkin seeds may play a vital role in heart health. According to a study published in Nutrition Journal, eating pumpkin seeds on a regular basis can lower LDL cholesterol levels and reduce your risk of heart disease.

Pumpkins seeds also contain tryptophan, an essential amino acid that improves mood by increasing serotonin production in the brain. Tryptophan has been shown to alleviate symptoms of depression and anxiety. They’re just lain delicious pumpkin seeds taste great on their own or added as a topping to your favorite dish.

Most people enjoy them raw, but they’re often roasted first with salt or oil before being eaten. There are many different varieties of pumpkins available at farmers markets this time of year including pie pumpkins, jack-o-lantern pumpkins and other kinds used for decoration or decoration only. One thing they all have in common is their wonderful flavor!

12. Pumpkin seeds benefits for male:

Pumpkin seeds can improve prostate health. The omega-3 fatty acids in pumpkin seeds have been shown to reduce inflammation, which can potentially help with symptoms such as urinary urgency, frequency, and decreased urine flow.

In addition, pumpkin seeds are a rich source of zinc, which is essential for prostate health. Pumpkin seed extract has also been found to be effective at treating benign prostatic hyperplasia (BPH) by reducing the size of the prostate.

The phytosterols in pumpkin seeds have also been found to be effective at preventing BPH. In one study, men who ate just 1/4 cup per day of shelled or roasted pumpkin seeds had less than half the risk of developing BPH when compared with those who didn’t eat any.

Other studies have found that including more pumpkin seeds in your diet may slow the growth of BPH, making it easier to maintain normal urination. The levels of alpha-linolenic acid (ALA) and gamma linolenic acid (GLA), both types of omega-6 fatty acids, present in these seeds may also play an important role in prostate health.

Omega-6s work together with omega-3s to keep inflammation low and promote healthy blood vessels, tissues and joints.

13. Pumpkin seeds benefits for female:

Pumpkin seeds are packed with essential nutrients and minerals that can provide a number of health benefits for both men and women. Among these benefits are reduced inflammation, improved sleep, increased energy, weight loss, prevention of cancer and more.

Pumpkin seeds are a rich source of zinc, which is an essential mineral for maintaining healthy bones. It also contains high levels of magnesium and iron, both important for boosting energy levels and preventing fatigue.

In addition to these two minerals, pumpkin seeds contain tryptophan, a nutrient that helps the body produce serotonin. Serotonin is one of the chemicals in your brain responsible for regulating mood and sleep patterns. Low levels of serotonin can lead to depression, anxiety, and insomnia.

So not only do pumpkin seeds help boost energy levels and prevent fatigue, but they can also help balance moods too!

They are a good source of protein (about 7g per 1/4 cup) with about 18% coming from animal sources. They have about 3g total fat per serving, no cholesterol, and no sodium.

Pumpkin seeds have potassium as well as Vitamins A, B1 (thiamine), B2 (riboflavin), C, D, E, K and thiamine. There are some who report relief from Irritable Bowel Syndrome symptoms after consuming them regularly.

What type of pumpkin seeds are best to eat?

Pumpkin seeds are the edible fruit, or seed, of a pumpkin. The most common type available in grocery stores are the hulled variety, which means the tough outer shell has been removed.

This makes them easier to chew and digest, but removes some nutritional benefits. Hull-less pumpkin seeds (or pepitas) tend to be more expensive than their hulled counterparts because they’re less processed, but they retain more nutrients and are worth it if you’re looking for an extra health boost.

However, if you have digestive issues such as IBS, it’s best to avoid these altogether. There’s no wrong way to eat pumpkin seeds—you can add them as a topping on your morning yogurt bowl or whip up a batch of homemade granola bars with cashews, dates and honey—but make sure to buy raw rather than roasted seeds so you don’t lose out on those healthy fats!

What are the side effects of pumpkin seeds?

Pumpkin seeds are one of the most nutrient-dense foods. They contain a wide range of minerals, vitamins and other nutrients. Most notably, pumpkin seeds are an excellent source of zinc and iron. Zinc is vital for immune function as well as cell growth and development. Iron is essential for transporting oxygen throughout the body.

Pumpkin seeds also contain vitamin K, which promotes healthy blood clotting. Other vitamins found in pumpkin seeds include thiamine, riboflavin and niacin. One ounce of raw or roasted shelled pumpkin seed kernels provides 13 grams of protein. They can be eaten whole, or ground into a powder that can be added to smoothies or yogurt.

In order to enjoy their benefits without running into side effects, it’s important not over consume them. If you suffer from irritable bowel syndrome (IBS), avoid eating raw pumpkin seeds.

Raw seeds can worsen IBS symptoms such as bloating, diarrhea and constipation. Roasting or cooking the seeds will help eliminate this problem.

Pumpkin seeds should be consumed sparingly because they have been shown to inhibit enzymes involved with breaking down sugar. That being said, they may provide some health benefits when taken at doses less than one ounce per day.

How to incorporate pumpkin seeds into your diet?

How to add pumpkin seeds into your diet—this is a common question!

The easiest way to add pumpkin seeds into your diet is by making a batch of my healthy chia seed pudding. The recipe is simple and only requires four ingredients: unsweetened almond milk, chia seeds, honey or maple syrup, and pumpkin seeds.

All you have to do is combine all the ingredients in a mason jar or container with a lid and shake well until the mixture has thickened. That’s it!

Pour the mixture into individual containers and place them in the fridge overnight. In the morning, they are ready to be enjoyed on their own or topped with fresh fruit like strawberries and bananas.

I also enjoy adding them to oatmeal bowls as a topping, yogurt parfaits, or adding them to granola bars for an extra boost of protein!


Pumpkin seeds are a powerhouse of nutrition that provides protection for your heart, colon, and prostate. They are also a great source of tryptophan which helps you sleep better at night. So if you’re looking for a new snack that’s good for your health, give pumpkin seeds a try.


  1. Nutritional and Therapeutic Importance of the Pumpkin Seeds; Qamar Abbas Syed, Mafia Akram and Rizwan Shukat; ISSN: 2574 -1241.
  2. The potential of pumpkin seeds as a functional food ingredient: A review; Joachim M.Dottoa, James S.Chacha; Volume 10, November 2020, e00575.
  3. Physico-chemical characterisation of pumpkin seeds; N Manda Devi, RV Prasad and Gaibimei Palmei; P-ISSN: 2349–8528, E-ISSN: 2321–4902.
  4. Antioxidant and lipoxygenase inhibitory activities of pumpkin seed extracts; Marianna N., Xanthopoulou, and TzortzisNomikos; Volume 42, Issues 5–6, June–July 2009, Pages 641-646.
  5. Variability of vitamin E content in pumpkin seeds (Cucurbita pepo L); M. Murkovic, A. Hillebrand, J. Winkler & W. Pfannhauser.

Leave a Reply

Your email address will not be published. Required fields are marked *