Pumpkin seeds are rich in antioxidants, healthy fats, and minerals. Possible benefits of eating pumpkin seeds include boosting bone health, sexual wellbeing, and the immune system.
People often refer to pumpkin seeds as “pepitas,” which is Spanish for “little seed of squash.”
This feature is part of a collection of articles on the health benefits of popular foods.
It looks at the possible health benefits of pumpkin seeds, their nutritional content, how to use them in a person’s diet, and their possible health risks.
Pumpkin seeds are a
They are also rich in polyunsaturated fatty acids and antioxidants such as selenium and beta carotene. Additionally, they are a high source of iron. One cup of pumpkin seeds contains 9.52 milligrams (mg) of iron, a significant portion of the 18 mg
Pumpkin seeds also contain:
- zinc
- phosphorus
- manganese
- protein
- fiber
Bone health
Pumpkin seeds
High magnesium intake
Weight loss and digestion
A 1-ounce (oz) serving of pumpkin seeds contains
The benefits of a diet high in fiber
- helping
maintain a moderate weight , because the individual feels full for longer after eating - improving digestion
- managing blood sugar
The immune system
Pumpkin seeds have
Vitamin E
Insomnia prevention
Pumpkin seeds are rich in the amino acid tryptophan, with a 1-oz serving containing
People have used tryptophan to treat chronic insomnia because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”
According to research, consuming 1 g or more of tryptophan before bed can improve sleep quality.
Sexual, prostate, and urinary health
People have traditionally used pumpkin seeds as an aphrodisiac.
These seeds are also rich in zinc, which can benefit male fertility. According to a
A
According to the United States Department of Agriculture (USDA), a 1-oz serving of unsalted pumpkin seeds
| Nutrient | Amount |
|---|---|
| energy | 163 kcal |
| carbohydrates | 4.2 g |
| protein | 8.5 g |
| fat | 13.9 |
| calcium | 15 mg |
| iron | 2.3 mg |
| magnesium | 156 mg |
| zinc | 2.2 mg |
| copper | 0.4 mg |
| selenium | 2.7 mcg |
| phosphorus | 332 mg |
| manganese | 1.3 mg |
People can eat pumpkin seeds alone as a snack or add them to dishes for extra taste and a crunchy texture.
Individuals can try using them:
- on top of salads
- in homemade granola with a mixture of nuts, pumpkin seeds, and dried fruit
- roasted and brushed with olive oil and seasoning
- in pumpkin seed butter
Pumpkin seeds feature a high fat content, so they are prone to rancidity. People should keep them in a cool, dark, and dry place to improve shelf life. They can also store them in the fridge or freezer.
However, people should supervise young children who are eating nuts or seeds, as they could cause choking.
The total diet or overall eating pattern is most important in disease prevention and achieving optimal health. It is best to eat a diet with variety than concentrate on individual foods as a way of maintaining health.
Pumpkin seeds are a popular edible seed that people can add to salads, granola, and nut mixes. They contain a range of nutrients that are beneficial to health.
Individuals should store pumpkin seeds in a cool, dark place and supervise children who are eating them.