Health Benefits

Pumpkin seeds are a potent source of many nutrients, offering high levels of essential vitamins and minerals in a small serving. But they also are high in calories, so limit your portions to help manage a healthy weight.

Add a handful to your meal for potential health benefits like:

Pumpkin seeds are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies. They’re also a great source of dietary fiber, which can enhance this effect. Studies show that pumpkin seeds’ anti-inflammatory abilities can help maintain good function in the liver, bladder, bowel, and joints.

Lower Risk of Diabetes

Pumpkin seeds are high in magnesium, which most people don’t get enough of in their diet. Magnesium content helps regulate blood sugar levels, lowering your diabetes risk. Studies show pumpkin seeds also help people with diabetes maintain blood sugar control to manage the disease.

Anti-Cancer Properties

Laboratory studies show pumpkin seeds can stop the growth of breast and prostate cancer cells. They also induce apoptosis or cancer cell death. These effects are largely attributed to pumpkin seeds’ high antioxidant activity, but much more research is needed to study a broader range of cancers.

Healthy Heart Function

The high magnesium content in pumpkin seeds helps lower and regulate blood pressure. Thanks to this effect, diets high in magnesium are associated with a lower risk of stroke and death from heart disease.

Studies show that the antioxidants in pumpkin seeds also increase nitric oxide levels in your body. This molecule works to keep your blood vessels smooth, flexible, and healthy, improving blood flow and reducing the risk of heart and circulation problems.

Better Sleep

Snacking on pumpkin seeds before bed may help you get a better night’s rest. Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality. Finally, studies show that magnesium can help reduce stress and anxiety, contributors to insomnia.

Nutrition

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses.