HomeblogsHealth-and-wellnessSeven Most Amazing Health Benefits of Pumpkin Seeds

Seven Most Amazing Health Benefits of Pumpkin Seeds

Mother earth has gifted us with so many fruits and vegetables to get nourishment. Some of them, like a pumpkin, is good to an extent that even their seeds shouldn’t be thrown away just like that. Pumpkin seeds that appear flat and slightly oval-shaped are packed with nature’s goodness and all the vital nutrients that our body requires. If you will learn about the pumpkin seeds benefits, we bet you will never discard them the next time you will cook a pumpkin, you will the seeds aside instead of throwing them in a dustbin.

Benefits Of Pumpkin Seeds For Men

Pumpkin seed’s benefits for men are different from pumpkin seed’s benefits for women. However, at the core, are the same nutrients that can help both men and women derive different health benefits. So, let us read about the pumpkin seed’s nutrition and the health benefits that make these sounds no less beneficial than flax seeds, and chia seeds.

In This Post:

Pumpkin Seeds Nutrition

If you are looking for one seed that will get various health benefits, trust us, you need to gorge upon pumpkin seeds. These edible seeds are packed with nutrition that is usually missing from our main dishes.

Pumpkin Seeds Nutrition

Mentioned below are Pumpkin seeds nutrition facts per 100-gram serving.

Nutritional value present in 100 grams of pumpkin



15 grams


5.5 grams


5.2 grams


5.1 grams


5 mg


0 gram




Besides, pumpkin seeds are rich in antioxidants, vitamins like Vitamin B2, and minerals like copper, zinc, phosphorus, potassium, and magnesium.

Also Read: How to Promote Hair Growth: What You Eat Matters

Top 7 Health Benefits of Pumpkin Seeds

There are numerous benefits of consuming this superfood, especially if you eat them with their shells. Let us now learn about some fascinating pumpkin seeds benefits:

1. Good for Immunity

These seeds are known to be a rich source of zinc, which is an essential mineral required to boost our immunity to fight against various infections and diseases. Those who choose to make pumpkin seeds part of their daily diet will never face zinc deficiency or immunity-related issues.

2. Helps Grow and Repair Cells in the Body

Likewise, you must have noticed through Pumpkin seeds nutrition facts that these seeds carry a good amount of protein. This is a nutrient required to grow and repair cells in the body. Just an ounce of these seeds per day can help get an adequate amount of protein to build tissues and cells.

3. Rich Source of Magnesium

It has been revealed that pumpkin seeds are one of the best natural sources of a mineral called magnesium, which is often missing from the diets of western people. Being a good source of magnesium, these seeds help to control blood pressure, reduce the risk of cardiac diseases, and regulate blood sugar levels.

4. Ensures Good Sound Sleep

Pumpkin seeds also contain tryptophan, an amino acid that helps to improve sleep quality. Just incorporate these seeds into your daily diet and you will never face any issue of insomnia or restlessness during your night sleep. You will wake up fresh in the morning after a good night’s sleep.

5. Good for Heart Health

On the other hand, when talking about various pumpkin seed’s health benefits, we can’t refrain from disclosing that these are considered to be effective in preventing cardiac diseases. It is because these seeds are rich in zinc, magnesium, fatty acids, and antioxidants. All these play an important role in keeping your heart in a healthy condition.

6. Regulates Blood Sugar Levels

Pumpkin seeds are very effective in regulating the blood sugar levels in people suffering from diabetes. It happens due to the high content of magnesium found in these miraculous seeds that help to reduce blood sugar levels significantly.

7. Reduces the Risk of Certain Cancers

Several studies have revealed that pumpkin seeds help in reducing the risk of certain types of cancers like stomach, lung, colon, and prostate cancer. These seeds have some minerals and ingredients that tend to stop the growth of cancer cells in the body.

Pumpkin Seeds Benefits for Women

Since the physiology of men and women differ considerably, pumpkin seeds have different effects on a woman’s body. Listed below are some of the most prominent benefits of pumpkin seeds for women:

1. Prevents Breast Cancer

According to some recent studies, postmenopausal women who consume pumpkin seeds regularly were found at a lesser risk of getting breast cancer. Moreover, antioxidants like lignans present in these seeds help in preventing the risk of breast cancer in women.

2. Relief for Women with PCOS

Some studies have revealed that pumpkin seeds offer good relief to women with PCOS or Polycystic Ovary Syndrome by restoring hormonal balance. These seeds help to prevent hair loss and reduce the chances of osteoporosis. Besides, these seeds help in reducing cholesterol in women.

Pumpkin Seeds Benefits for Men

There are many different benefits of pumpkin seeds for men, some of them are listed here:

1. Relief from benign prostatic hyperplasia (BPH) and erectile dysfunction (ED)

Pumpkin seeds benefits can be availed not just by women but by men too. Men suffering from a problem of an enlarged prostate can get relief by regular consumption of these seeds. Men suffering from BPH or Benign Prostatic Hyperplasia usually suffer from an urge to urinate frequently, but various studies have shown the effectiveness of these small seeds in getting relief from BPH in men.

2. Improves Sperm Quality

 Deficiency of zinc in men may lead to poor sperm quality and more chances of infertility. So, grab a pack of pumpkin seeds and improve your sperm quality because these seeds, as we mentioned earlier, are rich in zinc content. Moreover, they have the power to heal the human sperm that got damaged during chemotherapy and other similar treatments.

Other Pumpkin Seed Health Benefits

Weight Loss Aid

One of the health benefits of pumpkin seeds is its ability of helping individuals with weight loss. Incorporating pumpkin seeds into your diet can be helpful to your weight loss efforts. These seeds offer several advantages when it comes to burning fat and building muscle.

Pumpkin seeds are not only tasty but also keep you feeling satisfied for long periods of time. They are packed with essential nutrients such as calcium, protein, zinc, and fibre. The fibre content aids in promoting a healthy digestive system and contributes to a feeling of fullness throughout the day. This helps prevent excessive snacking and overeating, which can lead to weight gain.

Furthermore, the zinc present in pumpkin seeds plays a role in burning fat and supporting effective weight loss. Along with its weight loss benefits, zinc offers various health advantages.

Benefits of Eating Pumpkin Seeds For Skin

Zinc, a mineral found abundantly in pumpkin seeds, plays a vital role in maintaining healthy skin. The antioxidants present in these seeds also contribute to skin protection by neutralising harmful free radicals. Here are the benefits of eating pumpkin seeds for healthy skin:

  • Promotion of skin health: Pumpkin seeds contain zinc, which supports the production of elastin and collagen. These proteins can help maintain the elasticity and strength of the skin, promoting its overall health.
  • Protection against sun damage: The antioxidants available in pumpkin seeds act as a shield against sun damage. They can help counteract the harmful effects of UV radiation, reducing the risk of skin damage caused by sun exposure.
  • Improving acne: Abundant in zinc, pumpkin seeds have anti-inflammatory properties that can help reduce inflammation associated with acne. This may lead to improved skin clarity and a reduction in acne breakouts.
  • Reducing signs of ageing: With their rich antioxidant content, pumpkin seeds can combat free radicals that contribute to premature ageing. By scavenging these harmful molecules, pumpkin seeds can help reduce the appearance of fine lines, wrinkles, and other signs of ageing.
  • Promoting hydration: Pumpkin seeds contain essential fatty acids, which are beneficial for maintaining the skin’s natural barrier. These fatty acids help keep the skin hydrated, lock in moisture, and prevent dryness. Incorporating pumpkin seeds into your diet can provide these skin benefits, contributing to a healthier and more radiant complexion.

How to Use Pumpkin Seeds?

It is not that tough to eat these crunchy and delicious pumpkin seeds to fetch all the above-mentioned benefits. These can be eaten raw or by roasting.

How to Use Pumpkin Seeds

Just add them to your salad or any snack and you have your daily dose of pumpkin seeds ready to consume. You can also add them to smoothies.

Side Effects of Pumpkin Seeds

  • Stomach ache
    Consuming large quantities of pumpkin seeds can lead to stomach discomfort. This is because pumpkin seeds contain high levels of fatty oils, and exceeding the recommended intake can cause stomach aches.
  • Not good for infants
    Due to their high fibre and fatty acid content, it is not advisable to give pumpkin seeds to infants. Introducing pumpkin seeds to infants may lead to vomiting, stomach cramps, and even diarrhoea.
  • Certain allergies
    Excessive consumption of pumpkin seeds can lead to skin allergies, such as eczema, which is characterised by inflamed and scaly skin. It can also cause itching, hives, redness, and swelling around the mouth.

The Bottom Line

Pumpkin seeds are a rich source of manganese, zinc, phosphorus, iron, copper, potassium, and vitamin K, which are essential in maintaining good health. You can find pumpkin seeds in your nearby market or extract them on your own at home by taking out the seeds of a pumpkin.

Although pumpkin seeds are safe to consume in moderate amounts, some people may experience some adverse effects too. If you face any sort of allergies or reactions after consuming these seeds, it is better to avoid them. Besides, don’t overeat these seeds because then they will start showing ill effects on your health instead of health benefits.


1. Do Pumpkin seeds causes erectile dysfunction?

No, pumpkin seeds don’t cause erectile dysfunction. Instead, these seeds help in curing this male health problem by enhancing erectile function. Roasted pumpkin seeds are high on certain enzymes that help males to erectile.

2. Are pumpkin seeds good for men's prostate?

Yes, pumpkin seeds are rich in certain nutrients that help to cure enlarged prostate in males. It is rich in compounds like phytosterols that help to reduce men’s enlarged prostate and therefore, these seeds are considered good for men’s prostate.

3. What is the best time to eat pumpkin seeds?

The best time to eat pumpkin seeds for a normal human being is the morning or as a light snack anytime between meals. Whereas, for a person with some sleep or insomnia issues, the best time to have pumpkin seeds is just before bedtime after dinner.

4. What are the side effects of pumpkin seeds?

Some of the common side effects of pumpkin seeds are:

1. Skin Allergies
2. Stomach Aches
3. May Show Reaction in people on Diuretic Drugs
4. May Show Reaction in people with Hypoglycemia
5. May Cause Unwanted Weight Gain

5. How much pumpkin seeds to eat daily?

Although, tiny in size, pumpkin seeds are rich in nutrients. One can derive a bundle of health benefits from just about a quarter cup of pumpkin seeds daily. According to the AHA or the American Heart Association, just about 30 grams of these seeds are enough for a daily intake.

6. Does pumpkin seeds improve sleep?

Yes, you can experience relief from sleep issues by eating pumpkin seeds before bedtime after your dinner. It is because, these seeds contain tryptophan, a kind of amino acid that helps to induce sleep.

7. How pumpkin seeds are good for weight loss?

Rich in fiber content, pumpkin seeds offer a good way to lose excess weight. For weight loss, you can ideally take about 25 grams of pumpkin seed serving daily.

8. How many pumpkin seeds are good for strong bones?

Being a good source of magnesium, pumpkin seeds are good for your bone health. Taking pumpkin seeds regularly helps prevent the risk of osteoporosis, especially in women after their menopause.

9. Do pumpkin seeds help incontinence?

Yes, pumpkin seeds help in incontinence by treating an overactive urinary bladder. It can help relieve mild incontinence of the bladder remarkably.

10. What happens if you eat pumpkin seeds every day?

Packed with useful nutrients, pumpkin seeds are too good for health if taken regularly daily. If taken regularly, these seeds help to promote heart health, sleep quality, blood sugar levels, and fertility issues.

11. Is it better to eat pumpkin seeds raw or roasted?

Although, you may eat pumpkin seeds both in a raw and roasted way, these seeds taste better when roasted. You can easily roast them using butter, olive oil, pepper, and salt according to taste. If you want a fat-free option, you can dry roast them in an oven. It is recommended that you roast them with their shell to as it contains a good amount of fibre.

How to eat pumpkin seeds for erectile dysfunction?

You can incorporate raw or roasted pumpkin seeds in your diet to enjoy the benefits of pumpkin seeds for men. The best way to incorporate these seeds in your diet is by roasting them and eating them as mid-meal snacks or topping them on your salads or smoothies.

Research has shown that consuming pumpkins seeds can be beneficial for males in treating disorders such as erectile dysfunction or benign prostate hyperplasia.

How much pumpkin seeds should I eat daily?

If you eat food items such as banana, dried apricots, almonds, cashews, peas, legumes, soy products, brown rice, millet, milk often, then you can consider eating ¼th cup of roasted pumpkins seeds. About half a cup (or 60 g) of pumpkin seeds contain 84% of the daily recommended amount of magnesium for maintaining good health as per the American Heart Association.


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About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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