12 Jun What are the benefits of pumpkin seeds?
Pumpkin seeds are the edible seeds from pumpkins. The seeds are cream in colour, flat and oval-shaped with a nutty, slightly sweet flavour. They can be roasted or salted and are eaten as a snack in many parts of the world.
It’s quite common around Halloween that the seeds are scooped out while carving pumpkins and roasted at home but, you can also buy them from your local health food shop. They might be labelled as “pepitas” which are essentially the same thing although pepitas have their cream-coloured shells removed and they come from specific pumpkin varieties.
Pumpkin seeds are highly nutritious and contain unsaturated fats like omega-3s and minerals like Magnesium.
Because they are so nutritious, pumpkin seeds have a long history of use dating back to over 7,500 years ago. Across many cultures, they’ve been used as a remedy to treat:
• Urinary tract and bladder infections
• Improved fertility
• High blood pressure and blood sugar
• Better heart health
• Kidney stones
• Parasites like intestinal worms
Pumpkin seed oil
Pumpkin seed oil is a dark green oil that’s a rich source of polyunsaturated fats and antioxidants. It can be used for cooking, baking, as well as in marinades and salad dressings. Alternatively, you can take it as capsules as a supplement.
Health Benefits of Pumpkin Seeds
Pumpkin seeds are a rich source of protein, unsaturated fatty acids, vitamins, and minerals that may reduce your risk of getting chronic diseases, such as cancer.
Some potential health benefits include:
Anti-inflammatory effects
Pumpkin seeds are packed with antioxidants that help protect your cells from damage and reduce inflammation throughout the body. When eaten with their hulls, they also provide a good amount of dietary fibre, which can enhance these protective effects. Research shows that incorporating anti-inflammatory foods like pumpkin seeds into your diet may lower the risk of chronic conditions such as type 2 diabetes and heart disease.
Anti-Cancer Properties
Laboratory studies suggest that pumpkin seeds may help slow the growth of breast and prostate cancer cells. They may also promote cancer cell death through a process known as apoptosis. Researchers believe this anti-cancer potential is largely due to the seeds’ high antioxidant content. However, more human studies are needed to confirm how effectively pumpkin seeds can prevent or combat cancer in real-world settings.
Supports Prostate Health
Pumpkin seeds have shown promise in relieving symptoms of benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate gland. BPH can press on the urethra and irritate the bladder, leading to frequent urges to urinate or difficulty emptying the bladder completely. While medications like alpha-blockers and 5-alpha-reductase inhibitors (SARIs) are commonly used, they can cause long-term side effects, including sexual dysfunction.
May Help Ease Overactive Bladder Symptoms.
Some research indicates that pumpkin seed oil can reduce symptoms of overactive bladder, a condition that causes sudden and frequent urges to urinate, including during the night. In one study, 45 participants took 10 grams of pumpkin seed oil daily for 12 weeks and reported improvement in symptoms. Another study involving 117 individuals assigned female at birth found that a supplement containing pumpkin seed oil, sumac bark, and hops extract reduced both daytime and nighttime urination frequency, leading to improved quality of life.
Promotes Heart Health
Pumpkin seeds are rich in magnesium, a mineral known to help lower and stabilize blood pressure. Diets high in magnesium have been linked to a reduced risk of stroke and heart disease-related deaths. Additionally, the antioxidants in pumpkin seeds may help boost nitric oxide levels in the body. This molecule supports cardiovascular health by keeping blood vessels relaxed, flexible, and functioning properly enhancing circulation and reducing the risk of heart-related issues.
Better Sleep
Snacking on pumpkin seeds before bed may support a more restful night. They’re a natural source of tryptophan, an amino acid known to promote sleep. Pumpkin seeds also contain zinc, copper, and selenium—minerals that play a role in both sleep quality and duration. Additionally, their magnesium content may help ease stress and anxiety, two common contributors to insomnia.
Improved Sperm Count
In a study involving mice that lost the ability to produce sperm due to chemotherapy treatment, daily doses of pumpkin seed extract helped restore sperm production. The mice received 200 milligrams of extract per kilogram of body weight for 40 days. Researchers believe the antioxidants in pumpkin seeds helped protect against damage caused by the chemotherapy drug. While these findings are promising for fertility preservation during chemotherapy, more studies are needed to determine whether similar effects occur in humans.
Pumpkin Seed Nutrition
Pumpkin seeds are packed with nutrients, including protein, fibre, vitamins, minerals, and polyunsaturated fats. These “good” fats, recommended by the American Heart Association, can help reduce bad cholesterol levels and lower the risk of heart disease and stroke. They also supply essential fatty acids your body can’t produce on its own, such as omega-6 and omega-3 fats. A single serving contains about 2.5 grams of omega-6 and 22 milligrams of omega-3. On top of that, pumpkin seeds provide high-quality protein—comparable to soy—that includes all essential amino acids.
In Summary
They’re great! In the right amounts, pumpkin seeds are an amazing and beneficial option for your general health.