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Top 8 Science-Based Health Benefits of Pumpkin Seeds

Pumpkin seeds may be small, but they're packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc. Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health and protection against certain cancers. What's more, these seeds can be easily incorporated into your diet. Here are the top 11 health benefits of pumpkin seeds that are supported by science.

1. Full of Valuable Nutrients

Pumpkin seeds are the edible seeds of a pumpkin. They are also known as "pepita" — a Mexican Spanish term. Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought from the supermarket do not have a shell. These shell-free seeds are flat and oval in shape, and have a green color. There are roughly 151 calories in an ounce (28 grams) of shell-free pumpkin seeds, mainly from fat and protein. In addition, a 1-oz (28-gram) serving contains (1):

They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate. Pumpkin seeds and seed oil also contain many other nutrients that have been shown to provide health benefits (2, 3).

2. High in Antioxidants

Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, 6). Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many different diseases (7). It is thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health. In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects (8).

3. Linked to a Reduced Risk of Certain Cancers


Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers (5). A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9). Others studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer (10). Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells (11, 12).

4. Improve Prostate and Bladder Health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland enlarges and can cause problems with urination. Several studies in humans found that eating these seeds reduced symptoms that are associated with BPH (13). A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life (14). There is also research to suggest that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder. One study found that taking a supplement of 10 grams of pumpkin seed extract daily improved urinary function in 45 men and women with overactive bladders (15).

5. Very High in Magnesium

Pumpkin seeds are one of the best natural sources of magnesium. This is important, since magnesium deficiency is common in many Western countries. In the US, around 79% of adults had a magnesium intake below the recommended daily amount (16). Magnesium is necessary for more than 600 chemical reactions in the body. Adequate levels of magnesium are important for: Controlling blood pressure (17). Reducing heart disease risk (18). Forming and maintaining healthy bones (19). Regulating blood sugar levels (20, 21).

6. May Improve Heart Health

Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy (22). Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels. These are two important risk factors for heart disease (23, 24). A study involving 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased the "good" HDL cholesterol by 16% over a 12-week period (25). Other studies suggest that it may be the nitric oxide enzymes contained in pumpkin seed oil that are responsible for its positive effects on heart health (26). Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the arteries

7. Can Lower Blood Sugar Levels


Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar (27, 28). This is especially important for people with diabetes, who may struggle to control their blood sugar levels. Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes (28). The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes. An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women (29). More research is needed to confirm this beneficial effect on blood sugar levels.

8. Very High in Fiber


Pumpkin seeds are a great source of dietary fiber. Whole seeds provide 5.2 grams of fiber in a single 1-oz (28-gram) serving. However, pumpkin kernels with the shell removed contain 1.7 grams of fiber per ounce. These are the green pumpkin seeds available in most supermarkets. A diet high in fiber can promote good digestive health. In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity (30).



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