Pumpkin seeds benefits

pumpkin seeds | raw pumpkin seeds

The Good Fact About Your Health: Pumpkin Seeds

Isn’t it crazy that you can enjoy the seeds of a fruit or vegetable as a snack? There are a lot of seeds which you can eat raw and have their benefits.

Just like that pumpkin seeds have been valued for a long time as a source of the mineral zinc. If you lack some amount of zinc then pumpkin seeds unshelled are the best source of it. There is a little zinc in the shell itself and there is a very thin layer directly beneath the shell which is called the endos-perm envelope which is often pressed up very tightly against the shell. Pumpkin seeds also provide us with vitamin E. we are benefited more from the individual source of a vitamin than the mixed form. They are to be considered anti-oxidants.

Soak pumpkin seeds for no more than 15-20 minutes when roasting at home. If soaked for more than this there can be some changes in the fat composition of the seeds. When the seeds were roasted for longer than 20 minutes, the number of unwanted changes in fat structure was determined to occur more frequently.

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Despite their little size, pumpkin seeds are loaded with essential nutrients. Eating a small amount of them can provide a lot of healthy fats, magnesium, and zinc. It includes a lot of benefits for your body and can help you with a lot of problems. Polyunsaturated fatty acids (PUFAs) and anti-oxidants are also abundant in plant seeds.

It contains zinc which is considered a normal prostate function. The normal prostate has the highest levels of zinc in the body. Researchers showed in a study that malignant prostate tissue and prostate tissue from men with BPH had significantly less zinc than normal prostate tissue.

Pumpkin seeds in Hindi are sometimes referred to as ‘pepitas’ or ‘kaddu ke beej’ which are Spanish for ‘little seed of squash.’

Nutrition Value of Pumpkin Seeds

28 grams of shell-free pumpkin seeds have roughly 151 calories, mainly from fat and protein.

The 28 grams contains:
Fibre: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams
Vitamin K: 18% of RDI
Phosphorus: 33% of RDI
Manganese: 42% of RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI

Pumpkin seeds have a lot of benefits. Let’s learn some of them.

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Benefits of Pumpkin seeds


Pumpkin seed nutrients may protect against type 2 diabetes. Reactive oxygen species also play a role in the development of diabetes and anti-oxidants may help reduce the risk. The seeds are a good source of magnesium. A 100 gram of pumpkin seeds contains over 90 mg of magnesium. Low amounts of magnesium may reduce insulin sensitivity and affect insulin secretion.

Helps regulate blood pressure

As it is an excellent source of magnesium, pumpkin seeds may help regulate blood pressure as part of a healthy diet.

Helps you sleep better

As it has such a good composition and ingredients it is very good in helping you sleep better. They are a natural source of tryptophan which is an amino acid that promotes better sleep. Consuming 1 gram of tryptophan daily can improve sleep.

Protects your cardio

They are very good for our heart health. It contains anti-oxidants which protect us from various heart diseases. Magnesium which is found in the seeds also lowers our cholesterol levels and triglycerides which reduces the risk of heart diseases.

Immunity booster

Pumpkin seeds are good for boosting our immunity system due to the presence of vitamin E and zinc.

As we know vitamin E is an immunity booster and protects against several infectious diseases. It also prevents free radicals from damaging healthy cells in our bodies. Zinc protects our body from inflammation, allergies and invading pathogens which prevents some infections and increases the overall immunity.

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Good for strong bones

Magnesium in the seeds promotes strong bones and is also good for the growth and strength of the bones.

It prevents osteoporosis and also helps women during their pregnancy for the better health of the baby.

Reduces certain Cancers

As the seeds are rich in magnesium and vitamin E they can control and prevent some types of cancers. They can prevent stomach, breast, lung, prostate and colon cancers. Some studies also showed that it can lower the risk of breast cancer in postmenopausal women.

High in fibre

Pumpkin seeds are a high source of dietary fibre. Take the seeds which have their shells removed containing 1.7 grams of fibre per ounce. They are available in most supermarkets.

High fibre diets are also associated with a reduced risk of heart disease, type 2 diabetes and obesity.

Improves s-perm quality

s-perm quality and quantity can be reduced with low levels of zinc which can result in an increased risk of infertility in men. Pumpkin seeds can increase the quality of s-perm. Additionally rich in anti-oxidants and other nutrients that help support healthy testo levels and enhance general health, pumpkin seeds are another food to consider.

Improves hair growth

Pumpkin seeds contain cucurbitacin, which is a unique amino acid that helps in hair growth. They are also rich in vitamin C which is also important in hair growth. 

Pumpkin seed oil can also be applied or consumed daily. Consume daily for better results. It has no side effects and can be consumed in any form.

Good for prostate health

Zinc is very helpful in men’s fertility and in preventing prostate-related problems. Pumpkin seeds have DHEA (di-hydro-epi-androstenedione) that lowers the risk of prostate cancer. 

It is anti-inflammatory

The seeds have anti-inflammatory properties which help in reducing arthritis pain. You can make it easily at home for treating joint pain.

Skin and eye health

They are a good source of squalene which is an anti-oxidant compound which is similar to beta-carotene. It occurs throughout all body tissues and protects our skin from UV rays and other types of radiation exposure.

What are the ways to consume pumpkin seeds?

  • You can roast the pumpkin seeds and have them as a snack.
  • Smoothies are the best way to contain these seeds. Add some to your smoothies and they will provide the same benefit.
  • In many countries, they are a popular snack and can be consumed raw, roasted, salted or unsalted.
  • Some people add pumpkin seeds to their sweet or savoury bread and pastries while they bake.
  • As they contain phytic acid it can reduce the bioavailability of some nutrients you eat.
  • You can also add them to energy bars and can consume them as a post or pre-workout snack. They will help you burn the fat.
  • Add them to your yoghurts, soups and cereals.
  • Use a combination of nuts, pumpkin seeds, and dried fruit to make your own granola.
  • Make your pumpkin seed butter by blending whole raw pumpkin seeds in a food processor until smooth.

Can you be allergic to pumpkin seeds?

Yes, although an allergy to pumpkin seeds is rare and they are not considered a very highly allergenic food like sesame foods. But before consuming you can check if you are allergic to the pumpkin seeds or not.

Side effects of consuming pumpkin seeds

  • Eating pumpkin seeds in excess can cause some stomach problems and bloat.
  • Pumpkin seeds contain a lot of calories so they can lead to weight gain.
  • People allergic to pumpkin seeds may also show symptoms like headaches, and rashes and may also cause difficulty in breaking etc.
  • It can also cause your stool to bulk up and cause constipation.

Some other seeds which can be eaten raw 

  •     Flaxseeds
  •     Chia seeds
  •     Sunflower seeds
  •     Hemp seeds
  •     Sesame seeds
  •     Wild rice
  •     Pomegranate seeds
  •     Quinoa
  •     Pine nuts

Take Away

Pumpkin seeds have the potential to be very effective in treating a lot of things. They can cure a lot of problems like prostate, hair problems and other conditions.

Pumpkin seeds and their oils have astonishing health benefits and you should add them to your diet for better results in your lifestyle.

Frequently Asked Questions

1. What is the best time to eat pumpkin seeds? 

  • The optimal time to eat for most individuals is in the morning or as a snack in between meals.
  • People who have trouble sleeping: Right before bedtime or after dinner.

2. Do pumpkin seeds help erections? 

Pumpkin seeds may be good for men with ED since they contain several characteristics that aid in prostate function.

3. Who should not eat pumpkin seeds?

Those with low blood pressure should avoid it.


1. Pamela Christudoss, R. Selvakumar, Joseph J. Fleming, and Ganesh Gopalakrishnan, Jan - Mar 2011

Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma

2. Dhea - Uses, Side Effects, and More - WebMD

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