13 Amazing Benefits in Pumpkin Seeds with Nutritional Values

Pumpkin seeds are flat, oval-shaped, edible seeds available in the market in various flavours and packs. While these are highly nutritious for the body, benefiting it by curing various problems, not all seeds are nutritious in nature.

These seeds contain fibre, protein, fats, calories, and important minerals, including magnesium, iron, potassium, manganese, zinc, sodium, etc. People have them daily as these seeds are excellent for heart health, help induce weight loss, and prevent cancer. To learn more about the health benefits of pumpkin seeds, read the full piece!

Team Digit

Health Benefits of Pumpkin Seed
Nutritional Values of Pumpkin Seed
How to Include Pumpkin Seed?
Side Effects of Overeating
Who Should Avoid?
Frequently Asked Questions

Top 13 Benefits of Pumpkin Seed

There are various variants available in the market in which you can consume pumpkin seeds like coated, flavoured, roasted, battered etc. However, to derive the maximum benefits from these seeds, it is best to have them plain, raw and unsalted. Find the benefits you can enjoy by adding it to your daily diet below:

1. Reduces Inflammation

There are anti-inflammation benefits of eating pumpkin seeds due to the antioxidant properties present in them. It helps reduce inflammation in the body by protecting the skin cells from the damage of free radicals. Moreover, it is also a rich source of Vitamin A and carotenoids, protecting you from numerous diseases.

2. Improves Blood Sugar Balance

Consuming pumpkin seeds on a daily basis can also help you prevent your diabetic condition. This problem mainly arises due to increased blood sugar levels and bad cholesterols in the body. However, with the help of hypoglycemic properties, the body is able to manage the sugar level better and relieve the symptoms of diabetes.

3. Reduces the Risk of Cancers

One of the biggest advantages of pumpkin seeds is that it reduces the chances of developing breast, gastric, and colorectal cancer. It is possible due to the presence of powerful antioxidants in these nutritious seeds. Apart from this, the presence of carotenoids prevents prostate cancer.

4. Induces Weight Loss

Another benefit of adopting pumpkin seeds in your daily routine is burning fat and gaining muscle. After you consume them, it keeps your stomach full for a long time and provides your body with important minerals like fibres, protein and zinc. Fibres are good for your gut health and prevent the urge to snack the whole day. On the other hand, zinc burns extra fat accumulated in your body and offers various other health benefits.

5. Good for Heart

One of the most significant advantages of eating pumpkin seeds is that it is cardio-protective. This is because they are a primary source of unsaturated fats, including ALA or Alpha-Linolenic Acid. As a result, it helps keep the heart healthy and prevents it from developing cardiovascular diseases.

In fact, some researchers also found that by consuming pumpkin seeds daily, the level of good cholesterol in the body increased, and blood pressure levels came to normal. In addition, the level of magnesium also improved.

6. Promotes Better Sleep

If you have a problem sleeping or if your sleep cycle is not correct, you can benefit from eating pumpkin seeds due to the presence of amino acid tryptophan. Apart from this, these seeds also serve as a rich source of magnesium and zinc that creates a healthy sleep pattern that further improves the quality of your sleep. As a result, you feel more energetic to complete your next day's work.

7. Better Bladder & Prostate Health

You can even use these seeds to relieve the symptoms of BPH (Benign Prostatic Hyperplasia). In fact, studies have also found that by eating pumpkin seeds daily, you can prevent the occurrence of urinary disorders. However, further details are yet to be confirmed.

8. Aids Digestion

High in dietary fibre, pumpkin seeds promote healthy digestion. Fibre helps maintain regular bowel movements and prevent constipation. It also supports gut health by feeding beneficial bacteria.

9. Improves Hair Health

The nutrients in pumpkin seeds promote healthy hair. These nutrients support hair growth, strength, and shine. They can help reduce hair loss and thinning. Regular consumption contributes to overall hair wellness.

10. Supports Liver Health

Pumpkin seeds contain antioxidants and healthy fats that support liver function. These nutrients help detoxify the liver and protect it from damage. Regular consumption can promote liver health.

11. Hormonal Balance

The phytoestrogens in pumpkin seeds help balance hormones, particularly in women. They can alleviate symptoms of menopause and improve menstrual health. This can be beneficial for reproductive health.

12. Enhances Cognitive Function

The antioxidants and healthy fats in pumpkin seeds support brain health. They improve memory, focus, and overall cognitive function. Regular consumption can enhance cognitive abilities. This can be beneficial for ageing adults.

13. Reduces Cancer Risk

Pumpkin seeds contain antioxidants and compounds that may reduce cancer risk. These include phytosterols and lignans, which have anti-cancer properties. Including them in your diet can support long-term health.

What are the Nutritional Values of Pumpkin Seeds?

The following is the nutritional value of pumpkin seeds that you can extract by consuming 15 grams or 1 tablespoon of pumpkin seeds daily:

Nutrient	Nutritional Value
Carbs	5 grams
Fibre	1.7 grams
Fat	13 grams
Protein	7 grams
Zinc	14% of the RDI
Copper	19% of the RDI
Iron	23% of the RDI
Phosphorus	33% of the RDI
Manganese	42% of the RDI
Magnesium	37% of the RDI
Vitamin K	18% of the RDI

How to Include Pumpkin Seed in Your Daily Diet?

adavantages of including pumpkin seeds in your daily diet plan

Pumpkin seeds are highly versatile to have. So you can incorporate them into your daily diet easily. However, while some like to have it raw and unsalted, others like to try different recipes. Some of the ideas of how to consume it daily are as follows:

1. Salad

When preparing a fruit salad or veggie salad, mix and pair it with pumpkin seed for added nutritional benefits. Not only this, but it also gives a nutty texture to your salad which many enjoy.

2. Soups

To include some extra elements in your soup, you can add pumpkin seeds. However, if you do not like your soup to be crunchy, you can also grind the seeds into powder and add it. It will not lose its nutrition in both cases.

3. Smoothies

If you are a big fan of smoothies or shakes, you can also have pumpkin seeds daily by adding them to your drink. It makes your shake much more nutritious and helps you prepare for the full day's work. You just need to add one tablespoon of seed into your smoothie mixture while blending it for this purpose.

4. Bread

You can also adopt pumpkin seeds to your daily routine by baking them with your bread. The only extra step you need to take for this is adding pumpkin seed to your bread's dough. It gives an extra taste and crunch to it.

5. Smoothie Boosters

Blend pumpkin seeds into your smoothies for an extra dose of protein, fibre, and healthy fats. They can be added directly or as homemade pumpkin seed butter. This addition not only boosts the nutritional content but also gives your smoothie a creamy texture.

6. Baking Ingredient

Incorporate pumpkin seeds into your baking recipes, such as muffins and cookies. They add a crunchy texture and a nutty flavour to your baked goods. You can use them whole or ground, depending on your preference.

7. Trail Mix

Create a homemade trail mix by combining pumpkin seeds with nuts, dried fruits, and dark chocolate. It's a versatile and healthy snack option that you can customize to your liking. Perfect for on-the-go snacking, trail mix with pumpkin seeds provides a balanced mix of nutrients.

What are the Side Effects of Overeating Pumpkin Seed?

You will not face any issues by consuming pumpkin seeds daily as long as it is incorporated into your diet in a safe quantity. However, if you go overboard, it may result in the following health risks:

Digestive Problem: If you eat pumpkin seeds in large amounts, their high fibre content can induce flatulence, stomach ache, constipation and bloating problems.
Low Blood Sugar Levels: Overconsumption of pumpkin seeds is shown to lower the sugar level in the body. It is even more dangerous if you have hypoglycemia problems.
Weight Gain: Pumpkin seeds are calorie-dense, and overeating them can contribute to weight gain if not balanced with physical activity.
Allergic Reactions: Some individuals may experience allergic reactions to pumpkin seeds, including itching, swelling, and difficulty breathing.
High Sodium Intake: Roasted pumpkin seeds often contain added salt, leading to high sodium intake, which can increase blood pressure and risk of heart disease.
Nutrient Imbalance: Overconsumption can lead to an imbalance in nutrient intake, as focusing too much on pumpkin seeds may cause deficiencies in other essential nutrients.
Potential Toxicity: Pumpkin seeds contain small amounts of anti-nutrients like phytic acid, which can interfere with the absorption of minerals like zinc and iron if consumed excessively.
Kidney Stones: High levels of oxalates in pumpkin seeds can contribute to the formation of kidney stones in susceptible individuals.
Hormonal Imbalance: Overeating pumpkin seeds, which are rich in phytoestrogens, may potentially disrupt hormonal balance, especially in men and women with hormone-sensitive conditions.

Who Should Avoid Eating Pumpkin Seeds?

Individuals falling under the following categories should avoid eating pumpkin seeds -

Allergic Patients: There are many cases in which people have developed an allergy to pumpkin seeds. So, if you notice that after eating these seeds, you are having symptoms like cough, irritation, swelling of the throat or other, stop eating and get medical help immediately.
Not Recommended for Infants: Infants are also not recommended to have pumpkin seeds as they are packed with fatty acids and fibre that may put pressure on the stomach. As a result, the baby may suffer from diarrhoea or stomach cramps.
Patient with Low Blood Pressure: If you have a problem like low blood pressure, avoid eating pumpkin seeds, as they have antioxidant properties and make your blood pressure go even lower.
Patients Suffering Kidney Stones: Pumpkin seeds contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those prone to kidney stones should consult with a healthcare provider before consuming.
Patient with Digestive Issues: Pumpkin seeds are high in fibre, which can cause digestive problems such as bloating, gas, or diarrhoea in people with sensitive stomachs or gastrointestinal conditions like irritable bowel syndrome (IBS).
Not Recommended for Low-Fiber Diet: If you're on a low-fibre diet for specific health reasons, consuming pumpkin seeds may not be advisable as pumpkin seeds have high fibre content.

This is all the information you can find on the health benefits of pumpkin seeds. So, if you find you have a problem relating to blood sugar level and have a chance of developing cancer or bladder problems, then start eating pumpkin seeds daily. Some of the ways you can add them to your diets are shared above. You can even take inspiration from it.

FAQs about Health Benefits of Pumpkin Seed

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What is the recommended level of pumpkin seed for an individual to have daily?

An individual is advised to consume no more than 28 to 30 grams of pumpkin seeds daily. It is the total consumption level, whether you are consuming it raw, in a salad, bread, etc.

Do pumpkin seeds react with medications?

Pumpkin seeds can react with your medications, especially with diuretic drugs, as they already have mild diuretic properties. So, it is better to avoid eating it until you complete your medication course.

What is special about pumpkin seeds?

Pumpkin seeds, or pepitas, are nutrient-dense, offering a rich source of protein, healthy fats, fibre, and essential minerals like magnesium, zinc, and iron.

What is interesting about pumpkin seeds?

Pumpkin seeds have been used since ancient times for their medicinal properties and are celebrated for their anti-inflammatory, antioxidant, and heart health benefits.

Which vitamins are in pumpkin seeds?

Pumpkin seeds are rich in vitamins E, K, B2 (riboflavin), B3 (niacin), and folate, contributing to overall health and well-being.

What is the nickname for pumpkin seeds?

Pumpkin seeds are commonly nicknamed "pepitas," derived from the Spanish term "pepita de calabaza," meaning "little seed of squash."

What is the highest vitamin in pumpkin?

Vitamin A is the highest vitamin in pumpkin and is crucial for vision, immune function, and skin health. It is provided mainly as beta-carotene.

What is the composition of pumpkin seeds?

Pumpkin seeds contain protein, healthy fats, fibre, vitamins (E, K, B2, B3, folate), and minerals (magnesium, zinc, iron), making them a balanced nutrient source.

Do pumpkin seeds have vitamin K?

Yes, pumpkin seeds contain vitamin K, which plays a crucial role in blood clotting and bone health, though they are not a significant source.

Are pumpkin seeds good for heart health?

Yes, the healthy fats, antioxidants, and magnesium in pumpkin seeds can help maintain heart health.

Can pumpkin seeds aid in weight loss?

Yes, their high protein and fibre content can help you feel full and reduce overall calorie intake.

Can pumpkin seeds help with sleep?

Yes, they contain tryptophan, which can aid in producing serotonin and melatonin, promoting better sleep.

Are pumpkin seeds good for dental health?

Yes, pumpkin seeds' magnesium and other minerals support healthy teeth, and their wide range of nutrients and antioxidants can contribute to overall health and gums.