9 Reasons To Eat Pumpkin Seeds And Enjoy The Health Benefits

Pumpkins are so popular during Halloween. But do you know that pumpkin seeds are packed with nutritional contents we can enjoy all year round?

If there’s one snack food you can enjoy chewing while at the same time revving up your health, it should be pumpkin seeds.

It is packed with a wide variety of nutrients such as magnesium, zinc, plant-based Omega 3 and many more. Pumpkin seeds also have phytosterols and antioxidants.

Pumpkin seeds are also rich in dietary fibers. Hence, this powerhouse snack is so helpful in increasing fiber intake. And, what’s even better, pumpkin seeds can be easily transported. It’s portable. You can grab a handful of pumpkin seeds, pack it, put it in your back or pocket and you’re ready to go.

Health Benefits From Eating Pumpkin Seeds

Below is a list of health benefits from eating pumpkin seeds. Read through the list and hopefully when you finished reading, you’ll be inspired to include this appear to be a simple food, but super packed with nutrients.

1. Rich in Magnesium

Magnesium is one of the most important minerals in the body. It has been shown beneficial for blood pressure, heart health, and even prevention of heart attack and stroke. Unfortunately, there are lots of people who are deficient from Magnesium.

If you’re deficient in magnesium, eating pumpkin seeds is a smart choice. A cup equivalent to 64 grams of pumpkin seeds contained 42% of your daily magnesium needs. Magnesium involves in many bodily processes that are vital for proper function.

Among the processes in which magnesium involves include;

  • ATP(adenosine triphosphate) creation, which is the energy molecules of the body
  • Pumping of the heart
  • Tooth and bone development
  • Blood vessel relaxation
  • Helps maintain proper bowel movement
  • RNA and DNA synthesis
  • Etc…

2. Rich In Zinc

Zinc is another essential mineral the body needs. Pumpkin seeds are rich in zinc mineral. A cup of pumpkin seeds has nearly half of your daily zinc needs.

Zinc plays a vital role in the body including cell division and growth, helps with sleep and mood, boost immunity, improve taste and smell, regulation of insulin, eye and skin health, and maintain male potency.

Yes, you’ve read it right. Zinc is vital for sperm production, hence maintaining and boosting male fertility. It also available in certain zinc supplements.

3. High In Plant-Based Omega 3 Fats

Besides fish-based omega 3 fat sources like salmon, tuna, halibut, and sardines, pumpkin seeds are among the rich sources of plant-based omega 3. Pumpkin seeds contain ALA(alpha-linolenic acid), which is converted into EPA and DHA. Both are forms of omega 3 fatty acids.

Even though pumpkin seeds are rich in omega 3, some experts recommend getting omega 3 fats from others sources like krill oil(available at Amazon). However, for vegans, pumpkin seeds are perfect omega 3 fats source.

4. Supports Prostate Health

One of the effective and natural ways to maintain prostate health is through a plant-based diet. The good news is that pumpkin seeds have been known as an important food for men’s health.

As mentioned earlier, it is rich in zinc, which not only plays a vital role for sperm production but also for prostate health. In one study1, pumpkin seed oil play a role in treating benign prostatic hyperplasia(BPH), or enlarged prostate.

Additionally, an earlier study2 found that pumpkin seed oil could block certain types of prostate growth.

This just proves that pumpkin seed is a food that can boost and maintain men’s health plus the additional health benefits.

5. Beneficial For Diabetics

There are animal studies that suggest pumpkin seeds are beneficial for regulating insulin and may help prevent complications due to a reduction in oxidative stress.

6. Beneficial for Post-menopausal Women

For women, particularly those who are in their menopausal period, pumpkin seeds are a blessing. One study3 suggests that pumpkin seed oil is beneficial for post menauposal women.

Among the benefits include a decrease in blood pressure, joint pains, hot flashes, headaches, and increases in HDL cholesterol, which is the good cholesterol.

7. Supports Better Heart and Liver Health

Because pumpkin seeds are rich in healthy fats, dietary fibers, and antioxidants, eating it is beneficial to the heart and liver. The health benefits become more apparent when pumpkin seeds are combined with flax seeds.

8. Supports Better Sleep Due To Tryptophan

One of the pillars of good health is quality sleep. If you’re looking for a food that can improve sleep quality, eat pumpkin seeds.

It is a rich source of tryptophan, which is an amino acid in which the body converts into serotonin and eventually into a sleep hormone melatonin.

To enjoy the benefits of good sleep with pumpkin seeds, eat it a few hours prior to bed. Eat it along with a carb from fruit making it more beneficial for the body’s production of tryptophan for a good night sleep.

Study finds4;

Protein source tryptophan is comparable to pharmaceutical grade tryptophan for the treatment of insomnia.

9. Anti-Inflammatory Benefits

One of the many ways in promoting good health is to eat an anti-inflammatory diet. Many experts recommend the Mediterranean diet in which eating seeds like pumpkin seeds is a staple.

In one study5, researchers found that PSO(pumpkin seed oil) is supplement rich in antioxidants.

The potency of pumpkin seed oil is compared to indomethacin, a classic anti-inflammatory agent without the side effects.

What’s the Best Way to Consume Pumpkin Seeds?

Pumpkin seeds or pepitas can be consumed either roasted or raw. However, in order to retain and reap maximum potential health benefits, eat it raw. This retains the essential fats and antioxidants contain for maximum benefits.

You can find raw pumpkin seeds at your local store, or even online retailers like Amazon.com (see below). Another important thing to consider is that pumpkin seeds should be organic.

Organic pumpkin seeds are free from pesticides and various other harmful chemicals that can deteriorate health in the long run.


On the other hand, if you like eating roasted pumpkin seeds, you can roast them yourself at home. The recommended roasting setting is low heat not over 75 degrees Celcius(170 degrees Fahrenheit).

If you prefer to roast yourself, you can add a twist to it by sprinkling Himalayan or sea salt. Just a little to make the seeds taste a lot more palatable. If you’re a fan of cooking, there are many pumpkin recipes you can find online, or buy yourself a pumpkin recipe book.

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