Pumpkin seeds might look small, but they pack a nutritional punch. Rich in minerals, antioxidants, and healthy fats, these seeds can support a wide range of bodily functions and even improve overall wellbeing.
Everyday Health Support
Pumpkin seeds are one of the best natural sources of magnesium. This mineral is vital for more than 300 functions in the body. According to Health.com, magnesium helps to “keep your heartbeat steady, maintain nerve and muscle function, manage blood sugar, produce energy, strengthen bones, [and] support a healthy immune system.” A small handful of seeds can contribute meaningfully to your daily intake.
Heart Benefits
Your heart can benefit directly from adding pumpkin seeds to your diet. They are naturally high in healthy fats—mostly monounsaturated and polyunsaturated. These, Health.com explains, “reduce LDL (‘bad’) cholesterol levels, which helps lower your risk of heart disease and stroke.” The fiber content—about 1.84 grams per ounce—may also protect against heart disease.
Supporting Fertility
For men, pumpkin seeds may even have fertility benefits. Health.com notes that they provide zinc, which plays an important role in sperm quality and development. An ounce of seeds contains about 2.17 milligrams of zinc, and “some evidence suggests pumpkin seeds help improve aspects of male fertility, such as ejaculatory latency and sexual stimulation.”
Women’s Health and Cancer Prevention
Pumpkin seeds contain phytoestrogens, plant-based compounds that act similarly to estrogen in the body. Some studies suggest they may reduce the risk of breast cancer, though the findings are not yet conclusive. As Health.com reports, “some evidence has suggested that consuming foods that contain phytoestrogens helps reduce breast cancer risk,” but more research is needed (Health.com).
Better Sleep and Mood
Good sleep is essential for health, and pumpkin seeds might help here too. They contain tryptophan, an amino acid that helps the body produce serotonin and melatonin—two hormones that regulate mood and sleep. Health.com points out that “Tryptophan helps your body produce melatonin and serotonin, hormones that promote a good night’s rest.”
Nutrition in Every Handful
One ounce of unsalted pumpkin seeds without shells provides:
- Calories: 163
- Protein: 8.45g
- Fat: 13.9g (mostly healthy unsaturated fats)
- Fiber: 1.84g
- Zinc: 2.17mg
- Iron: 2.29mg
They also contain antioxidants such as flavonoids and phenols. Research links these compounds to reduced risk of inflammation, aging-related decline, and some chronic diseases.
Easy Ways to Enjoy Them
Pumpkin seeds are versatile and can be enjoyed in a variety of ways:
- Sprinkle on salads, soups, oatmeal, or yogurt
- Blend into smoothies, energy bites, or baked goods
- Use pumpkin seed butter in sauces, pesto, or spreads
- Roast them lightly for a crunchy, antioxidant-rich snack
A Smart Snack in Moderation
While pumpkin seeds are healthy, moderation matters. A one-ounce serving makes for a nutrient-dense snack, but eating too many can lead to excess calories or digestive discomfort due to their fiber content.
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