8 Health Benefits of Eating Pumpkin Seeds

Pumpkin seeds are rich in omega 3 fatty acids that strengthen your immune system, in addition to fighting arthritis and inflammation. Don't throw those delicious and nutritious seeds away!
8 Health Benefits of Eating Pumpkin Seeds
Maricela Jiménez López

Reviewed and approved by the doctor Maricela Jiménez López.

Written by Okairy Zuñiga

Last update: 09 October, 2022

Are you one of those people who throws out pumpkin seeds when you’re making something with pumpkin? Think again. These distinctive-tasting seeds come with many nutrients that are great for your body. Keep reading to learn more about the health benefits you can get from eating pumpkin seeds!

The health benefits of eating pumpkin seeds

1.  They treat arthritis

These amazing seeds can reduce inflammation caused by arthritis and help protect your bonesAs opposed to medication, pumpkin seeds also don’t have any side effects.

The older the pumpkin seeds are, the more great their benefits will be for your health.

2. They protect your prostate

doctor talking to patient

Pumpkin seeds help keep this vital organ healthy. Thanks to their oils, they play an important role in controlling prostate inflammation (benign prostatic hyperplasia).

Pumpkin seed oil in particular can have almost miraculous effects, thanks to its high zinc content.

3. They help you sleep better

Pumpkin seeds are a great source of tryptophan, which eventually gets converted into melatonin, the famous sleep hormone.

Having some seeds before bed, along with a light carbohydrate like a small piece of fruit, will help you sleep better.

4. They’re an excellent source of omega-3 fatty acids

omega 3 fatty acids in spoon

These seeds are one of the best plant-based sources of omega 3’s out there, which are very important for your health.

But even if you’re trying to take in more omega-3 fatty acids, remember to be careful how many pumpkins seeds you’re eating. The ideal is no more than 20 grams a day.

5. They improve your immune system

Thanks to their high zinc content, pumpkin seeds are considered one of the most useful seeds for your body.

A large part of the world population has a zinc deficiency because the mineral has been disappearing from highly farmed fields.

A deficiency of this mineral is harmful for your immune system, causing growth delays and hair loss. Therefore it’s a good idea to eat pumpkin seeds once in awhile.

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7 Incredible Benefits of Eating Pumpkins

6. Pumpkins seeds are amazing for post-menopausal women

Pumpkin seed oil is a natural phytoestrogen that can help manage symptoms of post-menopause such as:

So, they’re very highly recommended for older women.

7. They help control diabetes

Just like walnuts and other similar nuts and seeds, pumpkin seeds contain complex carbohydrates . That means that they keep your blood glucose levels stable while also making you feel full and satisfied.

Pumpkin seeds also help fight stress, which is both harmful and common in our busy modern lives.

Before going to bed, we recommend sitting down to relax, having a serving of pumpkin seeds, and enjoying them along with a few almonds.

8. They’re a cardiovascular stimulant

One of the unique organic compounds in pumpkin seeds are phytosterols. They can help prevent blood clots, which will reduce your risk of heart attack and stroke.

Read more:

6 Tips to Help You Prevent a Stroke

In addition, the high levels of copper in these seeds increase your body’s red blood cell count and improve the transportation of oxygen in your blood vessels.

How to eat pumpkin seeds

If you want to get the full health benefits of pumpkin seeds, it’s best to eat them raw. Unfortunately, they lose some nutrients when you cook them or bake them.

Some people like them crunchy and straight out of the oven, and other people like to have them with sauces.

If you’re looking for a unique, tasty recipe, try this:

  • Take a good amount of pumpkin seeds, preferably white and without any marks, and be sure to get all pumpkin off of them.
  • Boil for 2 minutes on high heat.
  • Put in the oven with plenty of sweet and sour or teriyaki sauce.

In this recipe, t he seeds will absorb the sauce, giving them an amazing flavor. They’ll end up red or black and you can serve them at get-togethers with a little ham, melon, and olives, for example.

It’s a snack that’s easy on the stomach, helps your digestion, and super simple to make.

There aren’t many cons when it comes to pumpkin seeds, but the main one is their high fat content. If you don’t watch your portions, they can cause problems in your diet.

Be careful, they’re delicious, so you might get addicted! 

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.