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pumpkin seeds?
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by
Megan Ware, RDN, L.D. on July 24, 2018
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Benefits
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Pumpkin seeds are rich in nutrients and may have many health benefits.
Pumpkin seeds are a good source of healthful oils, magnesium, and other
nutrients that enhance the health of the heart, bones, and other functions.
Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs)
and antioxidants.
Bone health
High magnesium intake is associated with a greater bone density and has
been shown to decrease the risk of osteoporosis in women after
menopause.
Diabetes
Studies have suggested that for every 100 milligrams (mg) a day increase
in magnesium intake, the risk of developing type 2 diabetes decreases
by approximately 15 percent.
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A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of
magnesium.
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Low magnesiumAlevels can impair insulin secretion and lower insulin
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sensitivity.
Heart health
The seeds contain healthful oils that may benefit the heart, the liver, and the
cardiovascular system.
The fiber in pumpkin seeds helps lower the total amount of cholesterol in
the blood and decrease the risk of heart disease.
A rodent study has suggested that the nutrients in a mixture of flax and
pumpkin seeds could provide some protection for the liver and also
against atherosclerosis.
Pumpkin seed oil has a high content of vitamin E and other antioxidants.
Insomnia prevention
Tryptophan has been used to treat chronic insomnia because the body
converts it into serotonin, the “feel-good” or “relaxing” hormone, and
melatonin, the “sleep hormone.”
For male adults aged 19 years and above, the ODS recommend a daily
intake of 11 mg of zinc and 8 mg for women.
Antioxidant activity
This is due to its PUFA and lipophilic antioxidant content. Refining an oil
removes or reduces these substances.
Animal studies have also suggested that squalene may play an important
role in retinal health.
Squalene may also offer protection from cancer, but more research is
needed to prove this.
A study published in 2009 suggested that pumpkin seed oil may be safe
and effective as a treatment for benign prostatic hyperplasia (BPH).
Those who consumed 320 mg a day of the oil over 6 months saw a
reduction in their symptoms and improved quality of life.
In 2014, scientists found evidence that pumpkin seed oil might help treat
urinary disorders in men and women. Treatment with the oil was linked to
a reduction in symptoms of an overactive bladder.
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Nutrition
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According to the United States Department of Agriculture (USDA) National
Nutrient Database, a 100-g serving of organic pumpkin seeds contains:
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127 calories
15 g of carbohydrate (including 0 g of sugar and 17.9 g of fiber)
5 mg of protein
0.9 g of iron
536 calories
4 g carbohydrate (including 3.6 g of fiber and 3.57 g of sugar)
32.14 g of protein
71 mg of calcium
16.07 mg of iron
571 g of sodium
One scientific study has found that 100 g of pumpkin seeds contains:
7.99 mg of zinc
9.76 mg of iron
78.18 mg of calcium
90.69 mg of magnesium
20.56 mg of sodium
Magnesium
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In one study, scientists found that 100 grams (g) of pumpkin seeds
contained 90.69 milligrams (mg) of magnesium.
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Dietary tips
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In salads, pumpkin seeds add flavor and texture.
Quick tips:
Top salads with pumpkin seeds.
Make homemade granola with a mixture of nuts, pumpkin seeds,
and dried fruit.
Brush pumpkin seeds with olive oil, season with cumin and garlic
powder, and bake until brown and toasted.
Make your own pumpkin seed butter (like peanut butter) by blending
whole, raw pumpkin seeds in a food processor until smooth.
Risks
Seeds have a high-fat content, so they are prone to rancidity. Keep
pumpkin seeds in a cool, dark, and dry place to improve shelf life.
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