7 Benefits Of Pumpkin Seeds, Nutrition, And How To Use Them

Snacking on pumpkin seeds is a regular ritual for people watching their weight and fitness freaks. And why not? Pumpkin seeds benefit you in multiple ways as they are loaded with many amazing nutrients, like phosphorous, zinc, potassium, essential amino acids, and unsaturated fatty acids.

Additionally, these seeds offer an array of health benefits like reducing the risk of cardiovascular disorders, alleviating bone/muscle pain, minimizing hair fall and acne, and managing diabetes.

Keep reading to learn more about the benefits of pumpkin seeds. Keep scrolling!

Why Should You Eat Pumpkin Seeds?

Pumpkin seeds (Cucurbita pepo L.) are natural reserves of fats and proteins. They are rich in oil (50%) too. Palmitic (≤15%), stearic (≤8%), oleic (≤47%), and linoleic (≤61%) fatty acids make up the oil (1).

Hence, pumpkin seeds fall into the category of nutritious oil seeds, along with sunflower, soybean, safflower, and watermelon seeds (1).

Pumpkin seeds are growing popular as a rich source of nutrition. They are being sold as a snack mixed with various nuts, seeds, and dried fruits.

The high levels of oleic and linoleic fatty acids in pumpkin seeds may reduce the risk of heart diseases. They possess fair amounts of minerals like potassium, magnesium, zinc, manganese, and copper (1), (2).

Moreover, these seeds contain significant amounts of antioxidants in the form of phytochemicals (1), (2).

Studies prove that these elements may combat gastric, breast, lung, and colorectal cancers (1).

Go through the next section to know what pumpkin seeds do to your body. You can also find suitable scientific evidence for these benefits.

How Do Pumpkin Seeds Benefit Your Health?

Pumpkin seeds have antioxidant, anti-inflammatory, antimicrobial, anti-arthriticⁱ  XA property or a specific drug type that helps relieve arthritic symptoms of the bone and cartilage, like swelling, pain, and stiffness. , and antidiabetic properties. Extensive research also linked the consumption of these seeds to lower the risk of cancer and UTIs.

1. May Possess Anticancer Properties

Folk medicine used pumpkin seed extracts to treat kidney, bladder, and prostate disorders for centuries. The active molecules, like cucurbitin, inhibit the rapid growth of cancer cells (3).

Experimental studies noted about 40-50% of growth inhibition in prostate, breast, and colon cancer cells. This could be due to the presence of estrogen-like molecules (phytoestrogens) in pumpkin seeds (3).

Compounds like lignans and flavones alter the expression of genes mainly involved in the prevention/management of breast and prostate cancers.

2. May Nourish And Repair Skin

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Pumpkin seeds and their oil are excellent skin care agents. The bright orange pigment-producing molecules, called carotenoids, have anti-aging effects. They scavenge free radicals that cause premature aging of the skin (4).

Vitamins A and C in the seeds boost the production of collagen. Collagen helps in wound healing and keeps your skin young and wrinkle-free. The oil has omega-3 fatty acids and ß-carotene. These components are potent anti-inflammatory agents (4), (5), (6).

Using pumpkin seed oil as a topical agent can treat acne, blisters, and chronic inflammation of the skin. It also prevents bacterial and fungal infections when used as a scrub, lotion, or when massaged (4).

3. May Prevent Cardiovascular Diseases

Several animal studies demonstrate the positive effects of pumpkin seed supplementation on heart health. Subjects on a high-fat diet showed a significant decrease in the levels of total cholesterol (7).

The seeds could also lower the levels of LDL (bad cholesterol) by about 79% in the subjects. The studies also report a drop in the levels of inflammatory markers like nitric oxide (7).

Adding pumpkin seeds to your diet can prevent cholesterol accumulation and hardening of the blood vessels. This prevents various heart issues like coronary artery disease, stroke, etc. (7)

4. May Improve Prostate Health

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Pumpkin seeds have a notable protective effect on the prostate gland. The prostate is said to store minerals, like zinc. These minerals prevent issues like prostate enlargement (hyperplasia) induced by testosterone imbalance (8), (9).

As they contain useful amounts of zinc, these seeds and oil have shown to inhibit prostate enlargement. Lab trials suggest that oil-free pumpkin seeds may help manage benign prostatic hyperplasiaⁱ  XA medical condition characterized by the enlargement of the prostate gland and surrounding tissues in aging men.  (9), (10).

By managing hyperplasia, the male subjects would have less urine retention. This would lessen the risk of urinary tract infections (10).

5. May Treat Urinary Tract Infections (UTIs)

The pumpkin seed oil has been useful to treat urinary disorders, especially in men. It does so by inhibiting issues like prostate enlargement. Clinical trials have proved that this oil is well-tolerated (11).

Large doses of about 500-1000 mg/day did not trigger undesirable effects. In fact, when subjects with overactive bladder were given this dose for 6 and 12 weeks, their urinary function significantly improved (11).

6. May Promote Hair Growth

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These seeds contain good amounts of omega-3 fatty acids. Along with other micronutrients, these fatty acids aid in improving the texture of dry and brittle hair. Zinc is another factor that boosts the production of hair proteins. Pumpkin seeds contain zinc in abundance (12).

Twenty four weeks of treatment with pumpkin seed oil increased hair growth by about 40% in men with baldness. This could happen because the seeds have active molecules called phytosterols. They inhibit the enzymes (proteins) that breakdown hair protein and cause hair fall (13), (14).

7. May Help Manage Diabetes

Pumpkin seeds exhibit active antidiabetic effects. They possess phytochemicals, such as flavonoids and saponins, that effectively control blood glucose levels. These molecules prevent the inflammation of insulin-producing pancreatic cells (14), (15).

Animal studies show that a diet rich in flax and pumpkin seeds enhances the antioxidant enzyme activity. In subjects with diabetes, these enzymes rapidly scavenge the free radicals and thus lessen the impact on the kidneys and pancreas (16).

Not just the seeds, pumpkin leaves and pulp have also been identified to possess antidiabetic properties. The fruit contains complex carbohydrates like pectin, which may help regulate your sugar levels (17).

8. May Lower Cholesterol And Risk Of Obesity

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High/abnormal lipid levels are linked to cardiovascular diseases, obesity, and even death. Eating foods that control the metabolism, accumulation, and excretion of lipids, like cholesterol, is the easiest way to avoid such disorders.

Pumpkin seeds are rich sources of good fats, fiber, and antioxidants. Along with other plant seeds like flax and purslane, pumpkin seeds can prevent body weight gain and cholesterol accumulation in the liver (20).

The strong anti-obesity effect of these seeds is attributed to the presence of omega-3 fatty acids, phytosterols, vitamin-E derivatives, and ß-carotene. Linoleic, linolenic, and oleic acids help lower blood cholesterol levels (20).

They also maintain kidney and liver functioning in obese/overweight individuals (20).

However, most of the studies have been done on rats, and the dosage for humans may vary.

To know the distribution of these phytonutrients in pumpkin seeds, check out the next section.

Nutritional Details Of Pumpkin Seeds

Now you know why health-freaks obsess over these seeds.

With all these nutrients, pumpkin seeds taste nutty and delicious. You can nibble on the roasted/toasted seeds as a guilt-free snack.

Here’s how you make them.

How To Prepare Roasted Pumpkin Seeds Snack

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What You Need

• Pumpkin seeds: 2 cups
• Water: 1 liter
• Salt: 2 tablespoons
• Unsalted butter, melted: 1 tablespoon
• Mixing bowl: medium-sized
• Cookie sheet or Frying pan: medium-large

Let’s Make It!

1. Preheat the oven to 250°F.
2. Prepare the pumpkin seeds. Remove any cut seeds and as much of the stringy fibers as possible.
3. Add 1 liter of water and salt to a suitable vessel and bring it to a boil.
4. Add the cleaned pumpkin seeds.
5. Boil for 10 minutes.
6. Drain the water and spread the seeds on a clean kitchen/paper towel.
7. Pat the seeds dry.
8. Transfer the well-dried seeds to a mixing bowl.
9. Add the melted butter. Toss the seeds to coat with butter uniformly.
10. Spread the coated seeds evenly on a large cookie sheet or roasting pan.
11. Place the pan in the preheated oven. You can also do the following steps on a stove.
12. Roast the seeds for 30-40 minutes or until crisp and golden brown.
13. Stir about every 10 minutes while roasting.
14. Cool the seeds.
15. Shell the kernels off and chomp on the seeds.
16. You can also store them in an airtight container or zip-lock bag for future use. The seeds can be refrigerated in this condition too.

You can also sprinkle these seeds over salads, soups, porridges, breakfast cereal, and pasta.

But, is it safe to eat these seeds every day? If it is not, what is a safe serving size?

Is It Safe To Eat Pumpkin Seeds? How Much Is Safe?

There is no scientific study demonstrating the side effects of these seeds. In rare cases, an overdose may cause constipation and bloating.

Also, not enough research has been done to establish a safe intake limit of pumpkin seeds. Though they are generally considered safe for pregnant and lactating women, there is no scientific basis to prove this.

Therefore, it is advisable to consult your healthcare provider for information on the safety and

Infographic: How To Add Pumpkin Seeds To Your Diet

Pumpkin seeds can be eaten raw or roasted and are easily included in your diet. Adding these seeds to the food items can offer extra crunchiness and taste to them. Click on the infographic below to know how to include pumpkin seeds in your diet.

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Frequently Asked Questions

Should pumpkin seeds be soaked?

Pumpkin seeds have a thin membrane that contains enzymes that are hard to digest. Hence, soak them for 12-24 hours before eating.

Can you eat pumpkin seeds on an empty stomach?

Yes. Consuming pumpkin seeds on an empty stomach may help detoxify the body.

Which is better: raw or roasted pumpkin seeds?

Raw pumpkin seeds offer more nutrition value than roasted ones.

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Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh. She is former Senior Dietitian from PGIMER, Chandigarh, retired in 2012.   Madhu has been closely...more

Swathi HandooHealth & Wellness Writer

 

Swathi holds a master’s degree in biotechnology from Osmania University and has worked in places where actual science and research happen. She has four years of experience and a Professional Certificate in Food, Nutrition & Research from Wageningen University. Blending her love for writing with science, Swathi writes articles on health and wellness and simplifies complex topics for readers from...more