One of those handy little healthy boosters, pumpkin seed benefits make the oval, dark green guys worth adding to almost any dish.
Unlike the larger white versions you see when you cut up your Halloween jack o' lantern – which is the husk around the seed – they are usually flat and a glossy, moss shade when bought.
Surprisingly versatile, easy-to-eat (… no pesky shells here) and with a nutty, slightly bitter taste, they’re also packed with nutrients, magnesium, zinc and healthy fats. And bonus: they’re less expensive than nuts and avocados.
'As well as being easy to fit into your diet, particularly on cereals and salads, pumpkin seeds are high in omega-3, which can decrease menstrual pain, infertility, premature birth and hot flushes, and omega-6’, says nutritionist Angelique Panagos.
‘Consuming these high-quality fats daily basis can help hormonal balance, inflammation, stabilising blood sugars, insulin sensitivity and sugar cravings.’
Keep scrolling for the specifics.
What Are the Benefit of Eating Pumpkin Seeds?
Pumpkin seed benefit 1: Slows signs of ageing
With high levels of vitamin E and carotenoids, pumpkin seeds help the body fight damaging free radicals which can cause signs of ageing.
Pumpkin seed benefit 2: Improves mood and depression
Packed with amino acid L-Trytophan, which is a precursor to serotonin aka our happy hormone, pumpkin seeds can boost moods comparably to leading anti-depressants.
Pumpkin seed benefit 3: Could help to ward off cancer
Pumpkin seeds have also show to reduce the risk on some types of cancers cancers, particularly breast, stomach, lung, prostate and colon.
They act against phytoestrogens, which mimic oestrogen, showing to lower the risk of breast cancer in post-menopausal women.
Pumpkin seed benefit 4: Improves prostate health
One for your dad/ male mates/ significant other. As well as indicating decreased risk of prostate cancer, research suggests pumpkin seeds can relieve symptoms of benign prostatic hyperplasia (BPH), which include issues with urination due to an enlarged prostate, when tested on Korean men over a one year period.
Pumpkin seed benefit 5: Improves bladder quality
Over a twelve week study, pumpkin seeds showed significant effects on symptoms of an Overactive Bladder (OAB).
Pumpkin seed benefit 6: High in magnesium
With 28 grams providing 18% of our RDA, pumpkin seeds can be useful for our magnesium levels, which are generally low across England, particularly in young adults. The mineral is important for the functioning of many reactions in the body, including muscles and nerves, blood pressure, blood sugar, energy levels, heart and bone health, and sleep.
Pumpkin seed benefit 7: Improves type two diabetes
A magnesium deficiency has been linked to an increased risk of type two diabetes, so it can be reduced by a higher intake.
Pumpkin seed benefit 8: Improves sperm quality
Pumpkin seeds benefits for men? Pumpkin seeds benefits sperm? Why are pumpkin seeds good for males? The reason for the link between pumpkin seeds and male reproductive health is they’re high in zinc, which is thought to improve sperm quality and protect it from damage.
Pumpkin seed benefit 9: Improves heart health
Shown to improve two factors that increase heart disease; blood pressure and high cholesterol.
They’re also high in omega-3 and -6 fatty acids, fibre and antioxidants which has been shown to benefit the heart.
Pumpkin seed benefit 10: Improves liver health
That same combination is thought to improve liver health.
Pumpkin seed benefit 11: Lowers blood sugar
Particularly relevant for people with type two diabetes, pumpkin seeds have been shown to have hypoglycaemic properties — not only in rat studies, but in humans too.
Pumpkin seed benefit 12: Possible weight loss
Pumpkin seeds can actually benefit weight loss. Though they’re not particularly low in calories or fats, by helping to stabilise blood sugars, they can decrease snacking and lead to weight loss.
Pumpkin seed benefit 13: Improves bone health
Pumpkin seeds for bones? Another benefit of the magnesium in pumpkin seeds is bone density, particularly in middle and older age men.
Pumpkin seed benefit 14: Lowers cholesterol
Shown to contain sterols — 265g per 100g, pumpkin seeds decrease levels of low-density lipoproteins (LDL) aka bad cholesterol.
Pumpkin seed benefit 15: Maintains health digestion
Due to high levels of fibre (1.7g per 28g), pumpkin seeds are thought to keep our digestions running smoothly.
Pumpkin seed benefit 16: Improves sleep quality
By upping levels of amino acid tryptophan, zinc and magnesium, pumpkin seeds can help with sleep regulation.
Some Pumpkin Seed FAQs...
How to eat pumpkin seeds?
Any way you’d like! Smoothies, cereals, salads, soups, on pasta, in baked goods, in bread, roasted or salted as a snack.
What are pumpkin seed benefits for hair?
Thanks to the high levels of zinc (19% RDA), magnesium (18% RDA), fatty acids, antioxidants, protein, minerals help with hair growth and reducing hair loss — particularly in a study on men with mild to moderate androgenetic alopecia (AGA).
How many pumpkin seeds to eat daily?
Though there aren’t many negative side effects, it’s recommended that 28g a day is a sensible amount. Mix it up, maybe with sunflower or flax, for a wider range of benefits.
What happens if you eat too many pumpkin seeds?
It can cause gas, bloating and constipation from the fibre.
What is the nutritional data of pumpkin seeds?
According to Self Nutritional Data, 28g of pumpkin seeds has 125 calories, 15g carbs, 5.4g fat, 5.2g protein, as well as 73.4g magnesium and 2.9g zinc.
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