The Benefits of Eating Pumpkin Seeds

The Benefits of Eating Pumpkin Seeds

Summary

Pumpkin seeds may be small, but they're packed with valuable healthy fats, magnesium and zinc, and more. What's more, these seeds can be easily incorporated into your diet. Here are 5 science-backed health benefits of pumpkin seeds.

Pumpkin seeds kernels may be small, but they are packed with valuable nutrients. Eating only small amounts of them can provide you with plenty of healthy fats, magnesium, and zinc. Because of this, pumpkin seeds have been linked to several health benefits.

These include improving heart health, prostate health, and preventing certain cancers. What's more, these seeds can be easily incorporated into your diet. Here are 5 science-backed health benefits of pumpkin seeds.

1. Rich in valuable nutrients

Pumpkin seeds are also known as "pepita" - a Mexican Spanish term. Unlike the hard white seeds of carved pumpkins, most pumpkin seeds bought at the supermarket have no shells. These hull-less seeds are green, flat, and oval in shape. One ounce (28 grams) of shell-less pumpkin seeds contains about 151 calories, mostly from fat and protein.

Additionally, a 1-ounce (28-gram) serving contains:
Fiber: 1.7 grams

Carbohydrates: 5 grams

Protein: 7 grams

Fat: 13 grams (of which 6 grams are omega-6)

Vitamin K: 18% of the RDI

Phosphorus: 33% of RDI

Manganese: 42% of RDI

Magnesium: 37% of the RDI

Iron: 23% of RDI

Zinc: 14% of RDI

Copper: 19% of RDI

They also contain high amounts of antioxidants and considerable amounts of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folic acid.

Pumpkin seeds and seed oils also contain many other nutrients and plant compounds that have been shown to have health benefits

2. High in antioxidants

Pumpkin seeds contain antioxidants such as carotenoids and vitamin E. Antioxidants reduce inflammation and protect your cells from harmful free radicals. This is why eating foods rich in antioxidants can help prevent many diseases.

It is believed that the high levels of antioxidants in pumpkin seeds are part of the reason for their positive health effects. In one study, pumpkin seed oil reduced inflammation in arthritic mice without side effects, while animals given anti-inflammatory drugs experienced side effects.

3. Linked to a reduced risk of certain cancers

A diet rich in pumpkin seeds has been linked to a lower risk of stomach, breast, lung, prostate, and colon cancers. A large observational study found that eating them was associated with a lower risk of breast cancer in postmenopausal women. Other research suggests that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer. Further test-tube research found that supplements containing pumpkin seeds have the potential to slow the growth of prostate cancer cells.

4. Improves prostate and bladder health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia, an enlarged prostate that causes problems urinating. Several studies in humans have found that consuming these seeds reduces symptoms associated with BPH. In a one-year study of more than 1,400 men with BPH, consuming pumpkin seeds reduced symptoms and improved quality of life. Further research suggests that taking pumpkin seeds or their products as a supplement can help treat symptoms of overactive bladder.

A study of 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract per day improved urinary function.

5. Very high in magnesium

Pumpkin seeds are one of the best natural sources of magnesium-a mineral that is often deficient in the diets of many Western populations.

About 79 percent of adults in the U.S. consume less than the daily recommended amount of magnesium.
Magnesium is required for more than 600 chemical reactions in the body. For example, adequate magnesium levels are important for:

Control blood pressure.

Reduced risk of heart disease.

Form and maintain healthy bones.

Regulate blood sugar levels.

There are many benefits of pumpkin seeds that can be added to your daily diet, which will be of great benefit to your health. If you need it, please contact us.


GOODLUCK is a nuts wholesale supplier. There are many application scenarios for our products, such as food processing, catering, snacks, fast food, etc. You will find our products in many famous dishes all over the world. Our main products include pumpkin seeds, pumpkin seeds, sunflower seeds, mung beans. In addition, we are working hard to develop new products to meet different needs. The company has a number of advanced production lines, farm bases, and warehouses to ensure that our output is large and stable. Our company has more than 15 years of experience in the global agricultural supply and is well received by customers around the world including North America, Europe, the Middle East, etc.