👩‍⚕️Health Benefits of Pumpkin Seeds

Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.

Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health and protection against certain cancers.

1. Full of Valuable Nutrients

Fiber: 1.7 grams

Carbs: 5 grams

Protein: 7 grams

Fat: 13 grams (6 of which are omega-6s)

Vitamin K: 18% of the RDI

Phosphorus: 33% of the RDI

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Iron: 23% of the RDI

Zinc: 14% of the RDI

Copper: 19% of the RDI

2. High in Antioxidants

Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.

3. Linked to a Reduced Risk of Certain Cancers

Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers

4. Improve Prostate and Bladder Health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.

5. Very High in Magnesium

Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:

Controlling blood pressure

Reducing heart disease risk

Forming and maintaining healthy bones

Regulating blood sugar levels

6. Can Lower Blood Sugar Levels

The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

7. High in Fiber

Pumpkin seeds are a great source of dietary fiber — shelled seeds provide 1.1 grams of fiber in a single 1-oz (28-gram) serving. A diet high in fiber can promote good digestive health.

8. May Improve Sperm Quality

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men. Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.

9. May Help Improve Sleep

The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle. The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.