Why Pumpkin Seeds Are Good for Your Health
Pumpkin seeds contain plenty of protein, good fats, essential vitamins, and important minerals that may reduce the chance of major illnesses such as cancer.
Pain-Free and Healthy Body
Pumpkin seeds are loaded with antioxidants that protect your body from damage and help reduce swelling and pain (inflammation).
When eaten with the outer shell (hull), they also give you more fiber, which supports better digestion and boosts these benefits.
Eating such anti-inflammatory foods regularly may help prevent serious health problems like type 2 diabetes and heart disease.
Natural Protection from Cancer
Experts believe that nutrients in pumpkin seeds may slow the growth of cancer cells in the breast and prostate.
They may also help kill cancer cells by triggering their natural death process (called apoptosis).
Experts believe this is because pumpkin seeds are rich in powerful antioxidants.
However, more research is needed to fully understand how well they work in the human body.
Supports Better Prostate Health
Research suggests that eating pumpkin seeds may help relieve symptoms of an enlarged prostate, also known as Benign Prostatic Hyperplasia (BPH).
In this condition, the prostate becomes swollen and can press on the bladder or urine pipe (urethra), causing frequent urination or trouble emptying the bladder fully.
Pumpkin seeds may help relax the bladder and improve urine flow, giving relief from these common problems.
Medicines used for BPH (like alpha-blockers and 5ARIs) can cause side effects such as sexual problems, which may not go away even after stopping the medicine.
But a 2022 study on 130 men showed that taking 500 mg of pumpkin seed extract twice a day helped reduce BPH symptoms like frequent urination and improved their quality of life.
However, it didn’t affect their sexual health scores.
Helps Control Frequent Urination
Some studies show that pumpkin seed oil may help people who suffer from an overactive bladder — a condition where you feel the sudden urge to pee often, even at night.
In a research trial, 45 participants consumed 10 grams of pumpkin seed oil each day for 12 weeks and noticed better control over their bladder.
In a separate study involving 117 females, a combination of pumpkin seed oil, sumac bark, and hops extract helped lower the number of times they had to urinate both during the day and at night. It also boosted their daily comfort and life satisfaction.
Good for Heart Health
Magnesium found in pumpkin seeds helps manage blood pressure naturally and keeps it at a healthy level.
Including pumpkin seeds in your diet might help lower the chances of heart problems and strokes.
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This helps keep your blood vessels healthy, improves blood flow, and reduces the risk of heart problems and poor circulation.
Improves Sleep Quality
Eating pumpkin seeds before bedtime may help you sleep better.
They naturally contain tryptophan, an amino acid that helps your body relax and fall asleep. Pumpkin seeds also have zinc, copper, and selenium, which can improve how long and how well you sleep. Plus, the magnesium in them helps calm your mind by reducing stress and anxiety, two common causes of sleepless nights.
Boosts Sperm Health and Fertility
In a study on mice, pumpkin seed extract helped bring back sperm production after damage from a chemotherapy drug.
The mice were given 200 mg of pumpkin seed extract per kg of body weight every day for 40 days. Researchers believe the powerful antioxidants in pumpkin seeds protected the sperm cells from damage. These results show that pumpkin seeds may support fertility during chemotherapy, but more human research is needed.
Pumpkin Seeds Nutritional Value & Health Facts
Pumpkin seeds are packed with protein, fiber, healthy fats, and important vitamins and minerals.
They also contain polyunsaturated fats — the “good” fats that support heart health. Experts recommend eating these healthy fats instead of saturated or trans fats found in junk food.
The healthy fats in pumpkin seeds, like omega-3 and omega-6, can help lower bad cholesterol and protect your heart from diseases and strokes.
Your body can’t make these essential fats on its own, so eating foods like pumpkin seeds is a smart choice. Just one serving gives you around 2.5 grams of omega-6 and 22 mg of omega-3 fats. Plus, the protein in pumpkin seeds is complete—just like soy—meaning it has all the essential amino acids your body needs.
Pumpkin seeds are packed with important minerals, including:
Phosphorous, Potassium, Magnesium, Calcium, Iron, Zinc, Sodium ,Manganese & Copper
Nutritional Value of Pumpkin Seeds (Per Serving)
What You Get in 1 Ounce of Roasted Pumpkin Seeds (Kernels):
Fiber: 5.2 grams (supports digestion)
Calories: 126
Healthy Fats: 5.5 grams
Protein: 5.3 grams (great for muscle health)
Carbs: 15.3 grams (gives energy)
Keep in mind, pepitas (pumpkin seeds without shells) have less fiber than whole pumpkin seeds because most fiber is in the outer shell. A serving of shelled pumpkin seeds has about 1.8 grams of fiber, which is less than whole seeds.
Pumpkin Seed Serving Guide
Pumpkin seeds are delicious but high in calories, so it’s best to eat only a small amount. The ideal serving is about 1 ounce — that’s just under 1/4 cup.
Simple and Healthy Ways to Enjoy Pumpkin Seeds
An easy way to get pumpkin seeds at home is by scooping them out from a fresh pumpkin. Rinse or soak them in water to remove the sticky orange part around the seeds. You can eat that part too, but if you don’t like the texture, soaking the seeds for a few hours will make cleaning easier.
You can enjoy pumpkin seeds raw or roast them for extra crunch and flavor. Just mix the seeds with a spoonful of olive oil, spread them on a baking tray, and bake at 300°F for 30–40 minutes. Roasting not only boosts the taste but also helps with digestion and adds more antioxidants.