8 Evidence-based Benefits of Pumpkin Seeds

You may want to reconsider scooping out and discarding those pumpkin seeds (or pepitas) next Halloween. The small, flat and oval-shaped seeds accommodate a plethora of nutrients, ranging from heart-healthy monounsaturated fats to zinc and magnesium.

Pumpkin seeds are generally available raw or in dry roasted variations at health food stores — avoid salted pumpkin seeds due to its high-sodium content. Adding pumpkin seeds to your diet can help support a healthy immune system and prevent chronic illnesses, such as diabetes and heart disease.

A Boost for your Immune System

Pumpkin seeds are rich in fat-soluble antioxidants, such as carotenoids and tocopherols. Antioxidants help reduce the number of free radicals in your cells; they can cause chronic diseases, such as Parkinson’s and Alzheimer’s disease.

A diet high in pumpkin seeds may help reduce the risk of stomach, breast, lung and colon cancer, according to a 2012 article published in the “Nutrition Research and Practice.” You can sprinkle pumpkin seeds on your salads, add them to smoothies, soups, or eat them as a snack.

Anti-diabetic effect

A 1-ounce serving of pumpkin seeds provide 78 milligrams of magnesium, which is about 18 percent of your recommended daily value. In 2004, the journal “Diabetes Care” published findings, which suggest that an increased intake of magnesium-rich foods can have an anti-diabetic effect.

Furthermore, an animal study using adult rats suggest that combining flax seeds and pumpkin seeds can help reduce the risk of diabetes-related complications, according to a 2011 issue of “Journal of Diabetes and its Complications.”

Improves Your Prostate Health

Pumpkin seeds might relieve some symptoms of benign prostatic hyperplasia, which is a noncancerous enlargement of the prostate. A 12-month study published in a 2014 issue of “Urologia Internationalis,” involving over 1,400 men, set out to discover the effectiveness of pumpkin seeds in treating BPH and urinary tract infection.

The study found that those who consumed pumpkin seeds experienced a significant reduction in BPH symptoms. However, the researchers note that a more extensive study is required before recommending pumpkin seeds as a treatment option.

Protects Your Heart

Pumpkin seeds are a good source of zinc and fatty acids, which helps regulate and protect your heart function. However, a study published in a 2012 issue of “Journal of Medicinal Food” found that nitric oxide enzymes in pumpkin seed oil might be responsible for its heart-healthy properties.

In the six-week animal study, the researchers determined that pumpkin seed oil could help reduce blood pressure and protect heart function. A human study will be required to confirm its effectiveness in those who are vulnerable to heart disease.

Pumpkin Seeds May Improve Your Sperm Quality

There is an animal study that indicates pumpkin seeds may help protect sperm in those who are receiving chemotherapy. This is due to its high antioxidant status that improves bodily functions.

Although there are little on no studies on pumpkin seeds effect of sperm quality; there are studies on zinc and sperm, which pumpkin seeds contains in abundance. According to “Nutrition Research,” low levels of zinc is associated with poor sperm quality.

Therefore, a diet rich in zinc — with foods such as pumpkin seeds — should improve your sperm quality. Pumpkin seeds are also good for your prostate , testosterone levels and overall nutritional health; all these factors may benefit your fertility and sexual function.

Pumpkin Seeds are a Nutritional Powerhouse

Pumpkin seeds are a great source of protein, magnesium and zinc — all very important nutrients. It is also a source of monounsaturated and polyunsaturated fats.

Raw Pumpkin Seeds Nutrition Facts (1-Ounce serving) is as follows:

• 151 milligrams of magnesium — 38 percent RDA
• 2.1 milligrams of zinc — 14 percent RDA
• 7 grams of protein — 14 percent RDA
• 4.2 milligrams of iron — 23 percent RDA
• 228 milligram of potassium — 7 percent RDA
• 0.9 micrograms of manganese — 43 percent RDA
• 14.5 micrograms of vitamin K — 18 percent RDA

“Roasted” pumpkin seeds are not a great source of vitamins, as they are with minerals. The nutrition values above are of raw, dried pumpkin seeds. Therefore, pumpkins seeds would go well with vitamin-rich food sources, such as fruits. A 1-ounce serving contains about 153 calories, mostly from fats and protein.

Pumpkin Seeds Improves Sleep Quality

Pumpkin seeds are a natural source of tryptophan, which is an amino acid that has been found to help promote sleep. In 2014, the medical journal “Sports Medicine” states that a small dose of tryptophan — about 1 gram — can help induce sleep and improve sleep quality.

The journal states that about 200 grams of pumpkin seeds can provide about 1 gram of tryptophan. You can add pumpkin seeds to a smoothie an hour before bed time. 200 grams is a lot of pumpkin seeds so, add other ingredients, such as tart cherry juice, kale and a banana which also help induce sleep.

Pumpkin Seeds Are Great For Athletes

Pumpkin seeds are simply amazing for sports and bodybuilding in so many way. Its contains zinc, which helps prevent muscle cramps, fatty acids (polyunsaturated) that help reduce exercise-induced inflammation and magnesium, which helps reduce the chances of a magnesium deficiency (this is quite common in athletes.)

Pumpkin seeds also have an energy boosting effect that could improve your performance. Low magnesium levels causes tiredness and low energy among athletes that could be mistaken for workout fatigue. Adding pumpkin seeds to your diet is a good way to avoid magnesium-related fatigue or at least rule it out as a cause.