Pumpkin seeds (also known as pepitas) have been a part of diets for thousands of years. Humans are believed to have consumed them since at least 7,000 B.C.
The indigenous peoples of both North and South America have practiced pumpkin seed usage for centuries and have used the round, flat seeds as food and medicine. Interest in this humble seed is now being investigated by researchers and nutrition experts for any possible additional health benefits.
Today, pumpkin seeds are emerging as a popular and healthy snack food. This interest is undoubtedly because young children might not view them as a “couch food,” and adults might not be comfortable consuming handfuls of “couch food” unless they are healthy. The evidence for health benefits is mounting from a nutrition standpoint. It is already possible to purchase roasted pumpkin seeds fortified with nutrients. Currently, no specific pumpkin seed or pumpkin seed extract is approved for the prevention or treatment of any disease. Similar to several other dietary supplements on the market, this product is not regulated.
Surprisingly, some health advantages are proven by scientific evidence and would emerge in the future. This paper is evidence-based and shows that pumpkin seeds protect against aging inflammation, calm the stomach, prevent the cancer’s scariest results, kill pesticide residue, support overall health, and enhance sexual function. The goal is to convey a clear message that something as commonplace as a pumpkin seed can have various health benefits. This report would therefore discuss the studies that demonstrate these claims and keep the following perspectives in mind: Modern research and analysis tend to miss a vast body of experience and knowledge. Consequently, it is necessary to investigate both verified long-term wisdom and modern, practical clinical experience when critically evaluating the true value of any kind of food. We are now generally aware that natural, whole fruits and vegetables are perfect ways to act protectively for the body, preventing aging and diseases. We should consider this key point when discussing the benefits here.
Nutritional Profile of Pumpkin Seeds
Pumpkin seeds are highly nutritious. This is due to the impressive array of essential vitamins and minerals that they offer, not to mention their rich concentration of healthy fats. Pumpkin seeds are also packed with healthful proteins, including several vital amino acids that the body requires to function. Macronutrients found in these seeds include proteins and fat, with little impact on blood sugar. This makes them great to include in a range of meals and diets, including low-carbohydrate diets. As such, the nutrients in pumpkin seeds may be associated with a range of health benefits. Knowing pumpkin seeds’ rich nutrient content is also important to understand their potential therapeutic uses.
Pumpkin seeds are a good source of several essential nutrients. Just a quarter-cup of pumpkin seeds distributed throughout the day may guarantee 42% of the daily intake. Zinc can impair fertility in women and contribute to weak or fragile sperm in men. Eating pumpkin seeds might help to balance these outcomes. However, more research is necessary to verify this. Finally, pumpkin seeds might also be helpful for heart and liver health, but the mechanisms behind these beneficial effects are still being studied. It is important to talk to a doctor before using supplements or complementary treatment, including pumpkin seeds, to understand any potential adverse effects and drug interactions. In summary, including even small quantities of pumpkin seeds in daily meals can make a difference to overall health.
Rich Source of Nutrients
Pumpkin seeds, also known scientifically as Cucurbita pepo, are a concentrated source of nutrients, including dietary fiber, mono- and polyunsaturated fatty acids, protein, B vitamins (except vitamin B12), magnesium, manganese, phosphorus, iron, copper, phytosterols, vitamin E, minerals, flavonoids, and numerous antioxidants. This means they are an excellent source of important nutrients that most people don’t get enough of in their diet. Although native to the Americas, a common type of pumpkin is widely grown in the Mediterranean.
Pumpkin seeds are an excellent source of magnesium, which most people don’t get enough of. Pumpkin seeds are a natural source of various antioxidants and phenolic compounds, which can help reduce symptoms of chronic inflammation, among other benefits. The seeds are also good sources of healthy fats, protein, and fiber, making them a nutritionally dense snack. Zinc is an essential element involved in the activation or function of over 300 metalloenzymes, including the enzymes needed for carbohydrate metabolism and those involved in the making of proteins and DNA. Therefore, pumpkin seeds can provide a natural source of important nutrients for people, such as those with lower dietary intakes, without the need for artificial supplementation. In fact, when considering their nutrient profile, pumpkin seeds are considered to be a superfood. Their protein and fat content also makes them relatively high in calories, although they can help increase satiety when consumed as part of our food.
Pumpkin seeds are a rich source of many essential nutrients, such as magnesium, iron, calcium, phosphorus, vitamins E and K. Magnesium is essential for muscle function and is concentrated in the heart muscle. It also plays a role in the body’s immune response and is important for bone health. Additionally, the high zinc content of pumpkin seeds has been associated with a reduction in the risk for some types of cancer, lower levels of oxidative stress that can damage tissues and lead to disease, and a reduction in the risk for depression, among other benefits.
High in Antioxidants
Unhealthy lifestyle habits, such as high-fat and sugary food choices and exposure to environmental toxins or chronic stress, can trigger the process of oxidative stress. Antioxidants can help to reduce the impact of oxidative stress on the body, and it turns out that pumpkin seeds are full of them. Antioxidants are compounds in foods that prevent damage to cells caused by free radicals. Free radicals are uncharged molecules that are highly reactive; that means they can strip off electrons shared with neighboring molecules, causing damage in the form of oxidation. Excessive oxidation from chronic exposure to free radicals is the reason behind aging, cell damage, chronic diseases, and cancer. Antioxidants scavenge these free radicals, neutralizing their effect on the health of our cells. By bolstering the body’s defense mechanisms against oxidative stress, antioxidants provide a host of health benefits to the body.
Several compounds in pumpkin seeds, such as tocopherol or vitamin E and carotenoids such as carotene and simple polyphenols in shell-less types, arginine, and zinc, have been identified as antioxidants. A comprehensive review highlighted the compelling evidence supporting an inverse association between the simple consumption of a diet rich in antioxidants and a reduced incidence of chronic diseases, cardiovascular diseases, neurodegenerative diseases, and certain types of cancers. For instance, vitamin E, one of the primary antioxidants present in pumpkin seeds, is an important fat-soluble vitamin and one of the most effective antioxidants. This vitamin has been shown to promote healthy skin, eyes, and brain and contribute to heart health. Vitamin E can protect the skin from fine lines, wrinkles, and age spots and support the production of natural oils on the skin to slow down the aging process. Additionally, it plays a critical role in supporting the body’s immune function and preventing cancer, diabetes, and fatty liver disease. Carotenoids such as carotene function as antioxidants, promoting skin health and controlling the rate at which the internal body ages.
May Improve Heart Health
Possibly one of the precursors of gut health is good cardiovascular health, considering the latter benefits many bodily functions, including the digestive process. Magnesium and healthy fats present in pumpkin seeds are good for the heart. Magnesium is known for its contribution to the regulation of blood pressure. An increase in magnesium intake significantly reduces systolic and diastolic blood pressure. More importantly, an increase in magnesium intake is significantly associated with reduced blood pressure in people who already have high blood pressure. One ounce of pumpkin seeds provides 37.2 mg of this vital mineral. The healthy fats found in pumpkin seeds have been shown to help keep good cholesterol and lower the bad kind of cholesterol at normal levels, which is beneficial to overall heart health.
The unsaturated fats in pumpkin seeds have also been shown to slow down the oxidation of cholesterol, which means that these healthy fats can ensure your figure maintains its levels of good cholesterol. Oxidation of cholesterol causes cholesterol to build up in the arteries, leading to increased blood pressure and a heightened risk of heart disease.
In other recent research, it was found that the rats given pumpkin seed oil had generally lower levels of harmful cholesterol and higher levels of good cholesterol in their serum, visceral organs, and the aorta. As a result, these studies on rats demonstrate that pumpkin seed oil can prevent high cholesterol from leading to heart disease. This hypothesis is not unfounded. Numerous studies have shown that a diet high in magnesium helps reduce blood pressure levels. Moreover, studies have found that people with higher levels of magnesium have a lower risk of stroke and heart disease. Eating pumpkin seeds is certainly a surefire way of getting your magnesium because a mere quarter cup of these seeds provides approximately 50 percent of the daily value for magnesium. Additionally, a diet high in seeds like pumpkin seeds can be quite helpful in lowering high cholesterol levels naturally. In a study of cholesterol-fed male rats, pumpkin seed oil contained higher levels of healthy omega-3 and omega-6 fatty acids that could help manage cholesterol and reduce its levels. Both of these results, taken together, suggest that adding pumpkin seeds, sesame seeds, and sunflower seeds to your meal options is a prudent choice. Better health in general, heart health in particular, could be yours with the choice of these nutrient-dense seeds.
In yet another study, a pumpkin seed protein isolate was found to help reduce high blood pressure, repair the aorta architecture in spontaneously hypertensive rats, and slow the progress of liver disease arising from high blood pressure, as compared to the standard low-sodium treatment used for the same effect. The first suggestion that pumpkin seeds can protect heart health is all but direct and requires more experimental evidence. It was reported that kernel oil from green hull-less seeds showed the highest level of in vitro inhibition of angiotensin-converting enzyme activity. The findings suggest that the oil could be used as a source of natural compounds that can inhibit the enzyme converting angiotensin I into angiotensin II to be used in the control of ACE-related heart disease. With these findings, then, and hints of further heart-health boosting effects of pumpkin seeds and their products, it may indeed pay to take a closer look at these seeds and evaluate the results for the seeds and their extracts. In the meantime, enjoying these seeds is one way of using a heart health-promoting food item.
May Lower Blood Sugar Levels
Pumpkin seeds are a source of healthy fats and minerals, including magnesium, which plays a vital role in glucose and insulin metabolism. As the prevalence of prediabetes and type 2 diabetes continues to rise, strategies for better controlling blood sugar levels have gained importance. Some evidence suggests that pumpkin seeds can help lower blood sugar levels and improve insulin regulation. Several studies have suggested that pumpkin seed oil or ground seeds may be particularly beneficial at managing blood sugar. The oil has been suggested to reverse insulin resistance and improve antioxidant defenses. Additionally, pumpkin seed oil may also improve liver function in people with type 1 diabetes. In studies, blood sugar-lowering effects have also been observed. Participants with type 2 diabetes or insulin resistance consumed either pumpkin seed oil or a placebo, twice daily for 12 weeks. Comparatively, the group that consumed pumpkin seed oil saw a mild decrease in blood sugar levels and an increase in beta cell function—the cells in the pancreas that produce insulin and maintain appropriate blood sugar levels. Another study analyzed the effect of pumpkin seed powder in the diet of adults with prediabetes. The participants consumed plain water with pumpkin seed powder or a pumpkin seed supplement equivalent to 2.5 grams per day of pumpkin seed oil for three months. Those in the supplement group experienced small but significant reductions in insulin levels, with the researchers concluding that pumpkin seed powder may have potential insulin-lowering effects. Furthermore, a study in postmenopausal women found that consuming 2 tablespoons of ground pumpkin seeds daily significantly reduced both fasting blood sugar and HbA1c compared to healthy pattern eaters. Additionally, the fiber in pumpkin seeds and their seed coats may help slow the rate of glucose absorption to aid in blood sugar regulation. Given this evidence, consuming pumpkin seeds as part of a diet that supports healthy blood sugar levels would be a worthwhile consideration. They also play a role in potentially reducing a person’s overall risk of developing type 2 diabetes.
May Improve Prostate Health
Though generally smaller than females, men face a series of prostate-related health issues as they age. Going above and beyond manageable levels, an enlarged prostate can lead to displeasing urinary symptoms and other complications. Men are advised to maintain a diet that contributes to a healthy prostate. The dietary benefits reach far and wide, also working toward overall male health. Full of zinc and protein, pumpkin seeds can support prostate health.
Limited scientific research exists to support the appendage of ancient knowledge regarding the relationship between pumpkin seeds and prostate health. A correlation between regular pumpkin seed consumption and a reduced risk of prostate enlargement was observed. It is believed that pumpkin seeds support prostate health due to their plentiful zinc and natural diuretic quality. They are also an ideal source of nutrients including digestive fiber, antioxidants, and protein. Another benefit of pumpkin seeds lies in their large concentration of phytosterols. One of the ways this chemical can benefit prostate health is by playing a role in hormonal control. When hormonal balance shifts for men, an enlarged prostate can follow. Rather than pushing the prostate out of the urethra, this condition causes urine to remain in the bladder. With their diuretic quality, pumpkin seeds help to promote urinary health by encouraging urine flow and thus emptying the bladder.
Nearly all men end up with an enlarged prostate but are likely unaware of it because they don’t experience those symptoms caused by an obstructed urethra. That’s because their bladders compensate for a reduced flow by increasing their muscle wall size. Despite that, even those without symptoms experience reduced quality of life because they are likely waking up many times at night, which results in fatigue during the day. As low-quality nocturnal sleep becomes their norm, it can increase their risks of having a fall, irritability, as well as car accidents. It is something no one should have to deal with and particularly not most men because pursuing good prostate health and empowering it with nutrition isn’t particularly hard. Containing both zinc and the highest amount of phytosterols of all nuts and seeds, just a handful of pumpkin seeds a day may help the prostate return to its normal size and rejuvenate overall male health.
May Aid in Weight Loss
Pumpkin seeds’ high protein and healthy fat content can help avoid hunger. Consider eating a high-protein afternoon snack with less than 100 calories. This helps reduce the number of calories consumed during the next meal. The fiber in pumpkin seeds can help with weight loss. Fiber can help you lose weight. Pumpkin seeds are a high-fat food that can help you lose weight. The protein and healthy fats in pumpkin seeds may help you feel more satisfied as you reduce your calorie and carbohydrate intakes. Pumpkin seeds’ high protein and healthy fat content can help avoid hunger. Pumpkin seeds are a high-protein food that can help you feel more satisfied as you cut calories. To reduce hunger, select snacks high in protein, fiber, and healthy fats.
Pumpkin seeds may help you lose weight. Because of the protein in pumpkin seeds, they are a healthy choice for diet snacks. To improve your digestive support and reduce your hunger, eat around 30 grams of pumpkin seeds. There are 9 grams of unsaturated fats in pumpkin seeds. Unsaturated fats, also known as good fats, can benefit you. They can help protect your heart and keep you full longer. For a balanced diet, consider incorporating pumpkin seeds into your weight loss plan. A healthy metabolism can help you maintain or lose weight. Consuming enough nutrients and exercising will help you lose weight. Pumpkin seeds provide valuable nutrients for those trying to lose weight. Consume a well-balanced diet that contains a range of vitamins and minerals.
Potential Anti-Inflammatory Effects
Pumpkin seeds can help lower your risk of some chronic diseases, but not solely due to their nutrient content. The various components in pumpkin seeds may also have an anti-inflammatory effect, which can be key to preventing and treating chronic diseases. It’s thought that many chronic diseases, such as heart disease and cancer, are related to inflammation at the cellular level, and increasingly, research shows that inflammation is often linked to changes in the type and function of cells in the body’s immune system. Your immune system cells use a variety of chemical messengers to trigger inflammation in the body, in part to help get rid of foreign substances, such as bacteria or viruses, but also dead or damaged tissue. However, inflammation that goes on for a long period of time—so-called chronic inflammation—can also lead to a variety of chronic conditions. Each year, scientists find more and more data about the effect of whole food on inflammation and healing. Evidence for the anti-inflammatory effects of pumpkin is beginning to emerge. We also know about the nutrients in pumpkin seeds and how they might influence the body’s inflammatory pathways. For example, pumpkin seeds contain phytosterols such as beta-sitosterol and antioxidants, as well as polysaccharides and other phytochemicals, all of which are linked to a lower risk of certain health issues. Research is showing a number of decreased inflammation markers after people eat pumpkin seeds, and so there is room for using the seeds as part of any plan to reduce it.
May Promote Better Sleep
Promisingly enough, pumpkin seeds are high in magnesium, a mineral that can increase blood levels of melatonin, a hormone that helps induce sleep. Plus, it’s involved in the release of GABA, a neurotransmitter that has a calming effect on the central nervous system. Few individuals, however, receive enough magnesium in their bodies through diet. Even a small lack can decrease levels of melatonin and interrupt sleep. Adequate magnesium intake can not only help you sleep better. Tryptophan, an amino acid found in pumpkin seeds, is also abundant.
The mineral magnesium and tryptophan in pumpkin seeds can help to enhance slumber. Combining plant protein sources such as pumpkin seeds with a carb-rich option can result in a more profound metabolic rate of tryptophan, possibly increasing serotonin levels and enhancing sleep. Consuming carbohydrates will improve tryptophan transport to the brain. Two hundred grams of roasted pumpkin seeds resulted in improved slumber quality in postmenopausal women. A lower dose of ten grams of pumpkin seed extract tablets was given to university students every day for twelve weeks. The participants experienced an eleven percent reduction in sleep complaints. Experts assume the protein in pumpkin seeds added to its sleep-inducing effects. There would probably be enough tryptophan in the supplement. Although there is still no one-size-fits-all for better sleep, including a daily serving of pumpkin seeds can be part of healthy sleeping. Racks were also added to an evening snack composed of relatively low-tryptophan, high-glycemic-index carbs.
Versatile Culinary Uses
There are many ways to enjoy pumpkin seeds (pepitas). Pepitas are rich in healthy fats and break easily when bitten, so add them to meals for a pleasant, crunchy, and chewy texture. They can be enjoyed either sweet or savory. More importantly, you can consume raw, roasted, sautéed, or blended pumpkin seeds.
Common uses for pumpkin seeds include, but are not limited to, the following:
- Add to salads. Whether they are in a tossed salad, Caesar, or Greek salad, pumpkin seeds will make most salads taste great. Pumpkin seeds are also gluten-free, and the milk is perfect for those who enjoy gluten-free options.
- Add to granola. They can be used in place of almonds or pecans or as a high-calcium almond meal banana granola.
- Stir some into muffins. You could try pumpkin, apple, and pumpkin seed muffins or chocolate, homemade sunflower seed and pumpkin seed muffins.
- Stir into soups. Before serving, stir them into chicken noodle soup or pumpkin and chive soup.
- Lightly roast and sprinkle them with chocolate. Try making no-bake protein bites or scoring and adding them to a loaded protein bar.
- Add to muesli bars. Try a choc-chip slice with pumpkin seed and coconut or nut-rageous protein bars.
- Add to bliss balls. For instance, apricot, almond, and pumpkin seed bliss balls are great, and the seeds will be undetectable in other mixes.
- Enjoy as a muesli ingredient. Homemade spiced raisin muesli or crunchy muesli are great options.
- Use in stuffing. Sprinkle a handful into chicken, turkey, or pork belly stuffing.
Remember, they can be enjoyed raw but are also delicious when roasted and eaten as a snack on their own. The fun part is experimenting with new recipes to add them to.
