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What Are the Benefits of Pumpkin Seeds ? Exploring Nutritional Powerhouse of Nature's Mighty Seeds

Updated: Jan 28

Written By Ojasvini Gupta

Edited & Presented By Foodogma


Pumpkin seeds, also known as pepitas or small seeds from the Cucurbitaceae family, are well-liked all across the globe. You must have heard recommendations to include them into your diet from health professionals or exercise enthusiasts. These seeds have been devoured for a long time and don't seem to be stopping anytime soon. These seeds, which date back to 7000 B.C., were initially discovered in Mexico.

Use Of Pumpkin Seeds

Throughout history, people have eaten pumpkin seeds for both food and medicinal reasons. Currently, some of the major producers worldwide are Mexico, the United States, China, and New Zealand. Both children and adults in India like eating pumpkin seeds. Now, many people would ask what exactly is in these powerful seeds that makes them so good for us and supports health maintenance. Numerous research have shown the health advantages and preventive qualities of pumpkin seeds.

Let's examine a few benefits associated with pumpkin seeds.

Benefit Of Eating Pumpkin Seeds


Various studies done by scientists have suggested that pumpkin seeds contains important phytoestrogen compounds like secoisolariciresinol and lariciresinol that have estrogenic-like effects such as preventing hyperlipidemia and osteoporosis for menopausal women.


One of the major reasons for deaths among people is the bacteria, parasites, viruses, and fungi that lead tomany diseases and ultimately to death. The oil in pumpkin seeds contains some components that are antimicrobial in nature. Moreover, it has been reported that the phloem exuded from pumpkin seeds has antifungal properties and inhibits the pathogenic fungus growth.

Pumpkin Seeds Advantage


Pumpkin seeds play a vital role in lowering blood pressure and relaxing blood vessels. Incorporation of the seeds not only noticably decreases the elevated blood pressure but even prevents heart-related problems due to chemical and electrocardiogram changes that also become normal.


Pumpkin seeds can play an experimental role in weight maintenance and desirable weight loss. Since they are high in fiber, protein, andunsaturated fatty acids, they are satiating, which helps suppress hunger cravings.

Pumpkin Seeds For Pregnant

Pregnant women might benefit from the high nutritional value of pumpkin seeds. The finest source of zinc and magnesium for pregnant women is pumpkin seeds, which also include other minerals including plant-based Omega-3 fatty acids, which are crucial for the development of the fetus's brain.


One of the prevailing health problems of today is cancer. The biggest challenge is to develop some preventive and therapeutic strategies in order to prevent and further cure this disease. Diets with higher amounts of pumpkin seeds have been identified as lowering the risk of cancer. Even pumpkin seed oil has been found to be of great advantage in reducing the risk of cancer as it contains a high amount of the various carotenoid pigments.


Diabetes mellitus is a metabolic disorder that causes high blood sugar levels. In this disease, the body does not produce enough insulin. Type I diabetes and Type II diabetes are the two main types of diabetes. There are many studies that state that pumpkin seeds contain components that lower the blood glucose level. Many diabetic people avoid pumpkin consumption because of its high carbohydrate content, while there is no harm from pumpkin seed consumption. It has been determined that the oil of pumpkin seeds decreases the elevated levels of the enzymes alanine aminotransferase (ALT) in plasma and aspartate aminotransferase, which reverse the risk of diabetes occurrence. If it is consumed in a normal amount, then it can be useful for diabetes prevention and the complications of diabetes.

Pumpkin Seeds Hair Benefits

Pumpkin seeds are loaded with nutrients, minerals and vitamins which makes them a powerpack ingredient. Pumpkin seeds prevents hair damage and are great for hair health. They possess high level of iron which helps in hair strengthening. The magnesium present in pumpkin seeds also contributes in hair strength and health. Roasted pumpkin seeds are rich in copper. Copper contains melanin stimulating properties, melanin levels control the darkness of your hair. Thus more the melanin content more will be the darkness.

Nutrition Of Pumpkin Seeds

The list of vitamins in pumpkin seeds are self explanatory about how nutritional these tinny seed are. They are loaded with nutrients and minerals.

Nutrition Value Of Pumpkin Seeds

Table 1: Nutritional value of Pumpkin seeds per 100g.


Nutrient Value













Micronutrients (vitamins)

​B9 (Folic Acid)

​58 micro gram

B3 (Niacin)

4.8 mg




0.14 mg


0.15 mg

​B1 (Thiamine)

0.272 mg

​Vitamin C

0.272 mg

​Vitamin A

16 IU

​Vitamin E

35.1 mg

Major Minerals


7.0 mg


809.0 mg


8.8 mg


592 mg


7.8 mg

Pumpkin Seeds How Much To Eat Daily

The amount of pumpkin seeds that should be eaten each day is a topic of debate. But what is the right response? Guessing is challenging. Some people say one cup of seeds, some say half a cup, and so on. For pumpkin seeds, a serving size of 15 grammes is recommended. It is around the size of one-fourth of a cup. You may have up to half a cup, but the key is moderation. Overindulging in pumpkin seeds might result in bloating and digestive problems.

Pumpkin Seeds Side Effect

One should be mindful of any potential negative effects while consuming pumpkin seeds. Although these seeds are less likely to cause allergic responses than other seeds, they still may. The skin is the most typical organ that this allergy attacks. So, if you have a pumpkin seed allergy, you can experience any of the following symptoms: Rhinoconjunctivitis, a kind of conjunctivitis that results in scaly, irritated, and red skin, hives, and itching, as well as nasal congestion and sneezing, allergic asthma, breathing issues, headaches, swelling and redness in the mouth, throat irritation, apnea, or coughing.

Pumpkin Seeds How Many Per Day

Pumpkin seeds may cause weight gain since they include 446 kcal of calories and 19 g of fat per 100 grammes, both of which may cause weight gain. To maintain a healthy weight, it is thus preferable to restrict the intake of pumpkin seeds.

The elements magnesium and beta-carotene, which are abundant in pumpkin seeds, may help decrease blood pressure. Before include pumpkin seeds in your diet, it would be best to discuss this with your doctor if you are using hypertensive drugs. When consumed in higher amounts, pumpkin seeds may sometimes cause stomach-related problems, most often stomach discomfort. It's because pumpkin seeds have a high concentration of fatty acids that, if ingested in excess, may produce discomfort in the stomach, cramps, or pain. Eat only a handful of seeds at a time or mix them with other meals to prevent this negative impact. Additionally, antinutrients including cyanide, tannin, and oxalates are present in pumpkin seeds. They contain high levels of vitamin K and omega-3 fatty acids, both of which may induce serious bleeding and aggravate blood thinning in persons who are already taking blood thinners. Therefore, it is always advised to speak with a medical practitioner before introducing pumpkin seeds to your diet.

How Eat Pumpkin Seeds

How to consume pumpkin seeds?

There is no particular way to incorporate pumpkin seeds into one's diet, as the main aim is just to include them in some way. So let us now consider some ways in which you can include them in your diet. Firstly, as we know, pumpkin seeds have a unique crunchy flavor, so you can add them to your salads. It not only adds the right amount of crunch but also elevates the nutritional status of the diet. Secondly, they can be consumed as a snack when you feel hungry, and you can even carry them along with you by adding them with some coconut flakes, roasted almonds, dried cranberries, and other seeds. This can be a beneficial practice for someone on a weight-loss journey. As appetite suppressants, pumpkin seeds may considerably reduce cravings and hunger symptoms. Additionally, you may use pumpkin seeds into your baked goods to add flavour and nutrition.

You may add pumpkin seeds to baked goods like banana bread, muffins, cakes, bars made with nuts and seeds, and muffins. Last but not least, you may garnish your dishes with pumpkin seeds. You may garnish your yoghurt or dahi with a few seeds. These seeds may still be added in further ways. You may experiment with pumpkin seeds to determine how you can best eat them.

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You Must Know The Benefits of Pumpkin Seeds. Find Out How Eat Pumpkin Seeds. Checkout Nutrition Of Pumpkin Seeds. Know The Use Of Pumpkin Seeds. You’ll Be Shocked To Know Pumpkin Seeds Side Effect. Find Out Pumpkin Seeds Hair Benefits. Find Out Pumpkin Seeds How Much To Eat Daily At Foodogma Blog

1 Comment

Navita Gupta
Navita Gupta
Aug 25, 2023

Amazing information really useful 🙂

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