7 Super Health Benefits of Pumpkin Seeds

Nov 01, 2022


Food and Nutrition

Pumpkin Health Benefits

Though pumpkin seeds are small, they are packed with nutrients! These delicious seeds contain a mix of magnesium, zinc, polyunsaturated fatty acids, antioxidants, and healthy fats that can help you function at an optimum level.

Let’s explore the health benefits of pumpkin seeds and how to eat them correctly.

How Many Nutrients are Found in Pumpkin Seeds?

One cup of pumpkin seeds contains:

  • Fiber - 5.4 grams
  • Vitamin K - 89% of RDI (Reference Daily Intake)
  • Phosphorus - 162% of RDI
  • Iron - 115% of RDI
  • Carbs - 24.60 grams
  • Copper - 96% of RDI
  • Protein - 33.90 grams
  • Sugar - 1.40 grams
  • Magnesium - 185% of RDI
  • Fat 63.30 grams
  • Manganese - 208% of RDI
  • Zinc - 69% of RDI

Pumpkin Seeds Health Benefits

Here is how pumpkin seeds translate into a physical and mental health boost:

#1: Help Control Your Blood Sugar Levels

Pumpkin seeds contain hypoglycemic properties, which can help patients with diabetes gain better control of their blood sugar levels. A study conducted on more than 127,000 people revealed that a magnesium-rich diet can help reduce type 2 diabetes risk by 33% in men and 34% in women.

#2: Fulfill Your Fiber Needs

One ounce of pumpkin seeds contains nearly 2 grams of fiber, which is important for better digestive health. They also contain dietary lignans, which are associated with lower risks of prostate and breast cancer.

#3: Decrease the Risk of Some Cancers

A study showed that pumpkin seeds can also lower the risk of colon, breast, stomach, lung, and prostate cancers. While some believe that consuming pumpkin seeds can reduce the risk of breast cancer in postmenopausal women, others say lignans in pumpkin seeds may help treat breast cancer. Also, pumpkin-seed supplements can delay the growth of prostate cancer cells.

#4: Promote Good Heart Health

Fatty acids, zinc, antioxidants, and magnesium in pumpkin seeds can help enhance your heart health. A 3-month study conducted on 35 postmenopausal women showed that pumpkin seed oil supplements reduced the diastolic blood pressure by 7% (bottom blood pressure reading) and increased good cholesterol levels by 16%. Pumpkin seeds are also known to increase nitric oxide generation, which helps dilate blood vessels and enhance blood flow.

#5: Help Manage Stress

Pumpkin seeds are a rich source of magnesium that plays an essential role in regulating our body’s stress response system by reducing blood pressure and sugar levels. Magnesium also contributes to relaxation and deep restorative sleep by balancing the GABA levels (a neurotransmitter in the brain that calms down the mind and body, reducing stress levels).

#6: Enhance Immune System

Pumpkin seeds are also rich in Vitamin E and antioxidants, which can help strengthen your immune system and keep your blood vessels healthy. They also contain manganese, which promotes better wound healing, and zinc, which helps your immune system fight viruses and bacteria. On top of that, pumpkin seeds contain anti-viral and anti-fungal properties that help fight common infections.

#7: Help Maintain a Healthy Weight

Being rich in fiber, unsaturated fatty acids, and protein, pumpkin seeds can help with weight loss. A study shows that fiber enhances the feeling of fullness, thus reducing overeating or between meal snacking. Another study reveals that protein also helps with weight loss by promoting a feeling of fullness, and preventing overeating.

Ways to Add Pumpkin Seeds to Your Diet

Pumpkin seeds can be consumed in several ways, including:

  • Mixing them into cereal, yogurt, and granola
  • Baking them with cookies and bread
  • Adding them to smoothies
  • Roasting or toasting them for a healthy snack
  • Sprinkling them into your salad for an extra crunch
  • Using them as toppings for soups, pasta, or chicken dishes
  • Blending them with other ingredients in a dip like guacamole, hummus, or pesto

Relevant blog: 6 Reasons to Add Pumpkin in Your Diet

If you are looking for more insights on pumpkin seed benefits or have a non-life-threatening health emergency that needs immediate medical attention, visit us today at Costa Mesa Urgent Care, CA, or schedule an appointment with us here. We will quickly treat your condition and provide professional medical guidance. We also serve the nearby communities, including Woodbridge Walk-In Urgent Care in Irvine and Fountain Valley Urgent Care.