Pumpkin seeds are small, yet they are jam-packed with nutrients. Even if you only eat a small amount of them, you can get a lot of beneficial fats, zinc, and magnesium. As a result, these seeds have been linked to various health advantages. These benefits include improved prostate health, heart health, and cancer prevention. Furthermore, pumpkin seeds are simple to include in your diet.

Here are the top ten science-backed health benefits of pumpkin seeds.

Unlike the larger hard white seeds from a carving pumpkin, most store-bought pumpkin seeds are green, flat, and oval, with no shell. Only one ounce (28 grams) of shell-free pumpkin seeds contains the following:

They are also high in antioxidants, polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folate. In addition, pumpkin seeds and seed oil contain many other nutrients and plant compounds demonstrated to provide health benefits.

Antioxidants found in pumpkin seeds include carotenoids, and vitamin E. Antioxidants can decrease inflammation and protect cells from free radical damage. As a result, eating antioxidant-rich foods can help protect you from various diseases.

The large concentrations of antioxidants in pumpkin seeds are thought to be part of the reason for their health benefits. For example, pumpkin seed oil reduced inflammation in arthritis-prone mice without causing side effects in one experiment, but anti-inflammatory drugs had the opposite effect.

Pumpkin seed consumption has been linked to a reduced risk of breast, stomach, lung, colon, and prostate cancer. In addition, a major observational study found that eating pumpkin seeds was linked with a reduced breast cancer risk in postmenopausal women.

Other research found that lignans in pumpkin seeds may help prevent and treat breast cancer. In addition, further tests in the lab revealed that a supplement containing pumpkin seeds could delay the growth of prostate cancer cells.

BPH (benign prostatic hyperplasia) is an illness in which the prostate gland enlarges and causes urinary problems. Several human studies revealed that consuming these seeds alleviated BPH symptoms.

For example, in a one-year study, pumpkin seed consumption relieved symptoms and enhanced the quality of life in over 1,400 men with BPH. Further research reveals that ingesting pumpkin seeds or items derived from them as a supplement can help with the symptoms of an overactive bladder.

Another study found that taking 10 grams of pumpkin seed extract daily improved urine function in 45 men and women with hyperactive bladders.

Pumpkin seeds are one of the most excellent natural sources of magnesium, a mineral that many Westerners’ diets are deficient in. As a result, around 79% of adults in the United States consume less magnesium than the daily recommended amount.

Magnesium is essential for over 600 chemical processes in the human body. For example, proper magnesium levels are necessary for:

Pumpkin seeds are abundant in antioxidants, magnesium, zinc, and fatty acids, which may contribute to heart health. In addition, the pumpkin seed oil was demonstrated in animal experiments to reduce excessive blood pressure and cholesterol, two leading risk factors for heart disease.

Pumpkin seed oil supplements lowered diastolic blood pressure (the bottom number of a reading) by 7% and raised “good” HDL cholesterol levels by 16% in a 12-week study of 35 postmenopausal women.

Other research suggests that pumpkins’ ability to boost nitric oxide production in the body may be responsible for their heart-health benefits. Nitric oxide helps dilate blood vessels, increasing blood flow and lowering the risk of artery plaque formation.

Pumpkin, pumpkin juice, pumpkin seeds, and pumpkin seed powder have been demonstrated in animal experiments to lower blood sugar levels. This is particularly significant for people with diabetes who may have difficulty controlling their blood sugar levels.

Many studies have demonstrated that supplementing with pumpkin juice or seed powder can lower blood sugar levels in individuals with type 2 diabetes. In addition, pumpkin seeds’ high magnesium concentration could explain their anti-diabetic properties.

According to an observational study of over 127,000 people, foods rich in magnesium was linked to a 33% reduced risk of type 2 diabetes in men and a 34% lower risk in women. However, more research is needed to prove pumpkin seeds’ positive effects on blood sugar levels.

Pumpkin seeds are high in dietary fiber, with 1.1 grams of shelled seeds in a single 1-oz (28-gram) meal. A high-fiber diet can help you maintain good digestive health. High-fiber diets have also been linked to lower heart disease, obesity, and type 2 diabetes risks.

In men, low zinc levels are associated with poor sperm quality and an increased risk of infertility. However, pumpkin seeds are high in zinc, which may help to improve sperm quality. According to evidence from a mouse study, they may also protect human sperm from damage caused by autoimmune diseases and chemotherapy.

Pumpkin seeds are rich in antioxidants and other nutrients that support healthy testosterone levels and overall health. All of these elements, when combined, may help men’s fertility and reproductive function.

If you’re having trouble sleeping, try eating some pumpkin seeds before bed. They contain the amino acid tryptophan that aids sleep. Consuming roughly one gram of tryptophan daily may improve sleep.

However, to get the required amount of tryptophan, you must consume nearly 7 ounces (200 grams) of pumpkin seeds. What’s more, the zinc in these seeds can aid in the conversion of tryptophan to serotonin, which is ultimately converted to melatonin, the hormone that controls your sleep cycle.

As aforementioned, pumpkin seeds are loaded with magnesium. Appropriate magnesium levels have been linked to more excellent sleep. In some small studies, patients with low magnesium levels found that taking a magnesium supplement increased sleep quality and total sleep time.

Pumpkin seeds are simple to integrate into your diet if you want to reap their various benefits. They’re a favorite snack in many countries and can be eaten roasted or raw, salted or unsalted.

You may eat them plain or mix them into smoothies, Greek yogurt, and fruit. You can add them to salads, soups, and cereals to make them more nutritious. Some bakers use pumpkin seeds in sweet and savory bread and desserts.

However, similar to other seeds and nuts, they contain phytic acid, which can lower the absorption of some nutrients you consume. Therefore, if you regularly eat seeds and nuts, you should soak or sprout them to minimize their pH levels. In addition, roasting them might also help.

Pumpkin seeds are very nutritious and filled with powerful antioxidants. Consuming them can help with dietary deficiencies and may prevent various health problems. On top of improving blood sugar levels, heart health, sleep quality, fertility, and even certain types of cancer, they may provide other health benefits, like improved mood, energy, and immune function.