Pumpkin seeds' benefits can include helping you get a good night's rest or supporting the efficiency of different bodily functions. Pumpkin seeds also provide antioxidants, fiber, healthy fats, magnesium, protein, and more.
You can enjoy pumpkin seeds as a snack or in a variety of recipes, such as pumpkin seed butter, protein powder, and tofu. Read on to learn about the nutrition and health benefits of pumpkin seeds.
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Pumpkin seeds are a source of magnesium. This mineral plays an essential role in more than 300 reactions in your body, including:
- Keeping your heartbeat steady
- Maintaining nerve and muscle function
- Managing blood sugar
- Producing energy
- Strengthening bones
- Supporting a healthy immune system
2. May Protect Against Heart Disease
Pumpkin seeds provide more fat than carbs and protein per one-ounce serving, or about one-quarter of a cup. The fat in pumpkin seeds is mostly monounsaturated and polyunsaturated fat. These healthy fats reduce LDL ("bad") cholesterol levels, which helps lower your risk of heart disease and stroke.
A one-ounce serving of unsalted pumpkin seeds without their shells also supplies 1.84 grams (g) of fiber. Experts advise that females eat 25g of fiber per day and males eat 38g per day, but many Americans eat less than that. Fiber aids in digestion and helps you feel full for long periods. Soluble fiber, the type in pumpkin seeds, might protect against heart disease.
Some evidence suggests that pumpkin seeds help improve aspects of male fertility, such as ejaculatory latency and sexual stimulation. Ejaculatory latency is the time it takes to ejaculate during vaginal penetration.
Research has shown that zinc deficiency may impair sperm quality and the development of sperm cells. Pumpkin seeds are a source of zinc, with about 2.17 milligrams (mg) per one-ounce serving.
4. May Reduce Breast Cancer Risk
Phytoestrogens are natural compounds found in some foods, including pumpkin seeds. The compounds are similar to the hormone estrogen. Some evidence has suggested that consuming foods that contain phytoestrogens helps reduce breast cancer risk.
Other research on the link between phytoestrogens and breast cancer has been mixed. More studies are needed to know whether there's a positive effect.
Pumpkin seeds are a source of tryptophan, an amino acid, with about 576mg of tryptophan per 100g of seeds. Tryptophan helps your body produce melatonin and serotonin, hormones that promote a good night's rest. Melatonin controls your sleep-wake cycle, and serotonin helps regulate mood and sleep.
Nutrition of Pumpkin Seeds
One ounce of unsalted pumpkin seeds without their shells provides:
- Calories: 163
- Fat: 13.9g
- Saturated fat: 2.42g
- Unsaturated fat: 10.09g
- Sodium: 5.1mg
- Carbohydrates: 4.17g
- Fiber: 1.84g
- Added sugars: 0g
- Protein: 8.45g
This one-ounce serving contains 2.17mg of zinc. This nutrient helps your immune system work properly. Zinc plays a role in cell growth, pregnancy development, wound healing, the breakdown of carbs, and the action of insulin. Your body also needs zinc for the senses of smell and taste.
You'll also get about 2.29mg of iron, a mineral. Zinc is part of hemoglobin, which carries oxygen throughout your body, and helps muscles store and use oxygen.
Pumpkin seeds also contain antioxidants, including flavonoids and phenols. These antioxidants help fend off cell damage, which may protect against aging and disease.
Research has linked flavonoids to several health-promoting effects, including protection against artery hardening, cancer, and cognitive decline. Phenols also have anticancer, anti-inflammatory, and antimicrobial effects.
Roasting pumpkin seeds might increase these effects. Research has shown that roasted pumpkin seeds have an increased number of flavonoids and phenols. Roasted pumpkin seeds are available for purchase, or you can roast them yourself after carving a pumpkin.
Pumpkin seeds are generally safe to eat, but you'll want to be mindful of their calorie and fiber content. A one-ounce serving of pumpkin seeds has about 163 calories, which makes for a good snack.
Eating too many pumpkin seeds can still boost your calorie intake, resulting in weight gain. Due to their fiber content, excessive pumpkin seed consumption might also cause bloating, discomfort, and gas.
Tips for Consuming Pumpkin Seeds
You can enjoy pumpkin seeds shelled or unshelled. There are plenty of other ways to eat pumpkin seeds and reap their benefits, including:
- Add them to salads or as a garnish for cooked vegetables, hummus, slaw, soups, and stir-fries
- Incorporate pumpkin seed butter into baked goods, energy balls, pesto, sauces, and smoothies
- Roast shelled pumpkin seeds
- Sprinkle pumpkin seeds onto avocado toast, fruit salad, oatmeal or overnight oats, and yogurt
- Whip pumpkin seed protein into blended soups, mashed cauliflower, and smoothies to boost your protein intake
Shelled vs. Unshelled
Shelled pumpkin seeds are white, and unshelled ones appear green. You can eat pumpkin seeds with or without their shells.
Just make sure you drink plenty of water if you eat shelled pumpkin seeds. Water helps your digestive system process the fiber content. Although rare, there have been some reports of men with intestinal blockages after consuming large quantities of shelled pumpkin seeds.
In consuming pumpkin seeds, you may find potential benefits like protection against breast cancer or heart disease and support of male fertility. The seeds are nutritious, offering a substantial amount of iron, magnesium, and zinc.
Pumpkin seeds can be consumed in various ways, including soups and smoothies. They're best consumed in moderation, as their fiber and calorie content can be high in increased amounts.
