{"id":54521,"date":"2022-10-14T09:00:30","date_gmt":"2022-10-14T13:00:30","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=54521"},"modified":"2025-09-30T16:24:12","modified_gmt":"2025-09-30T20:24:12","slug":"pumpkin-seeds-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/pumpkin-seeds-benefits\/","title":{"rendered":"8 health benefits of pumpkin seeds"},"content":{"rendered":"

Fall means cooler temperatures, changing leaves, cozy sweaters, and an abundance of harvest-inspired foods and recipes. Go ahead and try to find something in your local supermarket that hasn\u2019t gotten a pumpkin spice-flavored makeover yet\u2026we\u2019ll wait!<\/span><\/p>\n

Although most of the attention gets focused on everyone\u2019s favorite seasonal spice blend, the true star of fall <\/span>should <\/span><\/i>be the humble pumpkin seed: Loaded with good-for-you nutrients like fiber, magnesium, manganese, vitamin K, vitamin E, vitamin C, potassium, phosphorus, and plant-based omega-3 fatty acids, pumpkin seeds are a perfect addition to dozens of cool-weather recipes and a powerhouse snack in their own right. Read on for eight health benefits of pumpkin seeds.<\/span><\/p>\n

8 pumpkin seed benefits<\/span><\/h2>\n

\u201cPumpkin seeds provide an excellent source of plant-based fat, protein, and fiber,\u201d says New Jersey-based dietitian <\/span>Erin Palinski-Wade<\/span>, author of <\/span>2 Day Diabetes Diet<\/span><\/i>.<\/span><\/p>\n

Here\u2019s why you should be eating more pumpkin seeds every month of the year (but especially in the fall, when they\u2019re widely available!).\u00a0<\/span><\/p>\n

1. Clearer skin<\/span><\/h3>\n

Pumpkin seeds are high in antioxidants and may improve the quality of acne-prone skin, according to <\/span>Inna Melamed<\/span><\/a>, Pharm.D., functional medicine practitioner and author of <\/span>Digestive Reset<\/span><\/i>. Pumpkin seed oil, she adds, can act as an anti-inflammatory and therefore may relieve symptoms of some inflammatory skin problems.<\/span><\/p>\n

2. Better sleep\u00a0<\/span><\/h3>\n

Pumpkin seeds are a rich source of magnesium, says Palinski-Wade<\/a>, and since diets deficient in magnesium have been associated with a higher risk of insomnia, eating more pumpkin seeds may give you a much-needed boost of this <\/span>sleep-promoting nutrient<\/span><\/a>.\u00a0<\/span><\/p>\n

Pumpkin seeds are also high in tryptophan and zinc, two nutrients that can regulate sleep, but Dr. Melamed does warn that you would need to eat a lot of pumpkin seeds to get an adequate amount of the amino acid tryptophan\u2014and at that high amount, you might be overdoing it on the fat content if you\u2019re trying to limit your intake. Tryptophan is converted by the body into serotonin and then melatonin which promotes sleep. <\/span>
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\n<\/span>RELATED: <\/b>Sleep statistics<\/b><\/a> | <\/b>Sleep diet<\/b><\/a><\/p>\n

3. Healthier hair<\/span><\/h3>\n

If you\u2019ve ever heard of people noticing an improvement in the quality of their hair after applying topical pumpkin seed oil, there\u2019s a chance they weren\u2019t just imagining it. A small <\/span>study<\/span><\/a> showed \u201cpromising data,\u201d says Dr. Melamed, about the potential role of pumpkin seed oil in the treatment of female pattern hair loss. Compared to Rogaine (<\/span>minoxidil<\/span><\/a>), pumpkin seed oil decreased signs of hair loss and initiated a similar amount of hair regrowth.<\/span><\/p>\n

4. Balanced hormones<\/span><\/h3>\n

If you\u2019ve ever explored the alternative medicine theory of \u201c<\/span>seed cycling<\/span><\/a>,\u201d you might be familiar with the possible benefits of certain types of seeds on female hormone levels. The idea is that four kinds of seeds\u2014pumpkin, flax, sunflower, and sesame\u2014contain enough dietary nutrients to regulate a woman\u2019s menstrual cycles.\u00a0<\/span><\/p>\n

Lignan phytoestrogen, in particular, is a plant-based compound found in flaxseeds that mimics the effects of human estrogen. As some breast cancers depend on estrogen to grow, some health experts have raised concerns about the safety of flaxseeds. However, some animal studies have shown that <\/span>flaxseeds may actually reduce or inhibit breast cancer growth<\/a><\/span>, due to producing a less active form of estrogen.<\/span><\/p>\n

But\u2026 is this for real? Do pumpkin seeds also have benefits for women? \u201cPumpkin seeds are used in popular seed cycling programs, but there is not much evidence to support the benefits,\u201d says Dr. Melamed. \u201cAlthough, theoretically, they have lignan phytoestrogens\u2026just like flaxseeds.\u201d There has been some research suggesting that <\/span>supplementation with pumpkin seed oil can reduce symptoms of menopause<\/span><\/a>, but it\u2019s still only a potential benefit at this point.<\/span><\/p>\n

5. Improved prostate health<\/span><\/h3>\n

Let\u2019s not forget about men\u2014pumpkin seeds help men\u2019s health and wellness, too. One study found that men with <\/span>benign prostatic hyperplasia<\/span><\/a> (BPH), or an enlarged prostate, experienced an <\/span>improvement in symptoms over the course of a year<\/span><\/a> after supplementing their diet with pumpkin seed oil. Pumpkin seed oil may also be effective in <\/span>preventing or treating urinary disorders<\/span><\/a> such as overactive bladder.\u00a0\u00a0<\/span><\/p>\n

Additionally, pumpkin seeds are high in zinc, which <\/span>some studies suggest can improve male fertility<\/span><\/a> and sperm quality. Not only that, the polyphenols they contain may have a protective effect against <\/span>prostate cancer<\/span><\/a>.<\/span><\/p>\n

6. Regulated blood sugar\u00a0<\/span><\/h3>\n

You can thank magnesium again for this pumpkin seed benefit. Research has found that diets high in magnesium are associated with a <\/span>reduced risk<\/span><\/a> of developing <\/span>Type 2 diabetes<\/span><\/a>, due to its effects on blood sugar control and insulin sensitivity.\u00a0<\/span><\/p>\n

On the flip side, <\/span>magnesium deficiency is commonly linked to Type 2 diabetes<\/span><\/a>, suggesting that magnesium may have the ability to improve insulin sensitivity and help keep blood sugar levels low. A single serving of pumpkin seeds contains about <\/span>42% of the recommended daily value<\/span><\/a> of magnesium.<\/span><\/p>\n

7. Good digestive health<\/span><\/h3>\n

Pumpkin seeds are packed with fiber\u2014about 3 or 4 grams per serving. Fiber plays an <\/span>important role in digestive health<\/span><\/a>, regulating your bowel movements, maintaining blood sugar levels, and lowering cholesterol levels. Adding more fiber to your diet may also help prevent constipation and improve the gut microbiome, per a <\/span>review of studies<\/span><\/a> in <\/span>Nutrients<\/span><\/i>.\u00a0<\/span><\/p>\n

8. Improved heart health<\/span><\/h3>\n

Magnesium<\/span><\/a> is one of the most important minerals for regulating your blood pressure. Pumpkin seeds are loaded with the stuff. <\/span>Animal studies<\/span><\/a> showed both pumpkin seeds and pulp can reduce blood pressure, reducing strain on your blood vessels\u2014which in turn reduces risk of heart disease. While it remains to be seen if the effect holds for humans, it can\u2019t hurt to try it, just make sure you have the low-salt variety to keep things heart healthy.<\/span><\/p>\n

Pumpkin seed oil may also be beneficial for cholesterol, another key marker of heart health. One <\/span>study<\/span><\/a> found that they increased good cholesterol levels by 16%. These two perks combined are huge for your cardiovascular system.<\/span><\/p>\n

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