16 Surprising Health Benefits of Pumpkin Seeds

Pumpkin seeds are packed with nutrients. These “little seeds of squash“, which are also referred to as pepitas -- have a variety of health benefits. 

Only an ounce of pumpkin seeds every day and you’ll get a substantial amount of zinc, magnesium & fat. 

The good news is -- these days this bundle of nutrients is easily available throughout the year. You do not actually have to scoop pumpkin seeds and roast them on your own -- you can anyways enjoy their powerful health benefits. 

Eating only a small amount of pumpkin seeds every day can benefit your heart health, protect you against various cancers, and keep a check on your prostate health. 

And, the best thing is you can incorporate these seeds into your diet in a number of ways. So, without any further ado let’s start to discuss the amazing health benefits of eating pumpkin seeds. Let’s get started:

Nutritious value of Pumpkin seeds:

Pumpkin seeds are all packed with a variety of health benefits. And, the pumpkin seeds that you get at the supermarket are not just the white seeds -- they are shell-free & delicious.

Nutritious value of an ounce or 28 grams of Pumpkin seeds:

Iron: 23% of the RDI

Fiber: 1.7 grams
Vitamin K: 18% of the RDI

Copper: 19% of the RDI

Protein: 7 grams

Zinc: 14% of the RDI

Carbs: 5 grams

Phosphorus: 33% of the RDI

Manganese: 42% of the RDI

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

Magnesium: 37% of the RDI

In addition to this, pumpkin seeds are also rich in antioxidants, vitamin B2 (riboflavin), folate, and polyunsaturated fatty acids. 

Here are some amazing health benefits of pumpkin seeds:

  1. Keeps a check on your Blood sugar level.

A number of studies have found that -- pumpkin seeds could act as a shield against type 2 diabetes. They are low in carbs and are an amazing source of plant protein. Eating pumpkin seeds could be helpful in treating the complications that may arise due to diabetes. It improves the regulation of insulin in the body and protects different organs from bearing the brunt of diabetes. 

  1. Reduces the Risk of cancer.

Adding pumpkin seeds to your diet may help with fighting different types of cancers including lung, breast, colon, stomach, and prostate. According to a study it was found that pumpkin seeds are very helpful in warding off cancer in postmenopausal women. The lignans in pumpkin seeds are extremely helpful in treating breast cancer in women. They slow down the growth of prostate cancer cells and keep us healthy. This small bundle of nutrition can protect you against a deadly disease -- cancer.

  1. Pumpkin Seeds takes care of your heart.

The antioxidants, fiber & healthy fat content of pumpkin seeds protects our heart. Pumpkin seeds are rich in monounsaturated fatty acids, which help in lowering the bad cholesterol & increases good cholesterol in our blood. And, magnesium helps in the regulation of blood pressure levels in the body. 

  1. Strengthens your Bones.

So, if you are struggling with your bone health, pumpkin seeds are for you. The magnesium present in pumpkin seeds promotes bone formation. Several studies have found that the intake of plenty of magnesium helps in bone degradation in women after menopause. 

  1. They are high in Antioxidants.

Pumpkin seeds are a rich source of antioxidants including carotenoids and also vitamin E. Antioxidants help in reducing inflammation & creates a shield against harmful free radicals. And, if you are having food that is rich in antioxidants -- you will have created a shield against a number of diseases. 

  1. Good source of magnesium.

As we have also mentioned earlier, pumpkin seeds are rich in magnesium. A huge part of the US suffers from magnesium deficiency. As much as 79% of adults have less than the required level of the recommended daily value of magnesium. 

Around 600 chemical reactions in the body are helped by magnesium, And therefore it’s crucial to keep a check on the level of magnesium in your body. Magnesium is helpful in controlling blood pressure levels, reduces the risk of heart diseases, good for bone health, and regulates blood sugar level. 

  1. Improves the quality of Sleep 

If you are struggling with your sleep, you need to try adding pumpkin seeds to your everyday diet -- it will help for sure. Pumpkin seeds are rich in Serotonin also known as nature's sleeping pill. Serotonin, the neurochemical is also formed by the conversion of Tryptophan, which is also present in pumpkin seeds. An ounce of these healthy seeds will get you quality sleep and improve the quality of your life. 

Other benefits of eating pumpkin seeds:

  1. Improve Prostate 

  2. Improves Bladder Health

  3. High in Fiber

  4. Improve Sperm Quality

  5. Helps in Weight loss and digestion

  6. Strengthens your immune system

  7. Good for your skin and eye health

  8. Rich in beneficial fats.

  9. Anti-Inflammatory Property.


Pumpkin seeds are highly rich in a number of healthful nutrients. They help fight different types of cancers, take care of your heart, induce better sleep, keep a check on your blood sugar level, improve the quality of your skin & do much more.

Eating a handful of pumpkin seeds every day can help fight a number of diseases and solve dietary deficiencies. And, these nutrient seeds can help improve your energy & strengthen the immune system. So, why wait, add this bundle of nutrients to your diet today!!

Eat healthily, to remain healthy!!

Tour Price

Our private tours typically range from $500 - $1000 per person/per night depending on chosen hotels and room categories, vehicles used, types of tours, flight cost, time of year and other factors. Make an inquiry for a customized trip quote.

Start Planning your trip

Learn more about leisure plans

Signup for Exclusive Deals

Exclusive access to private sales, customized specials & more

Book Now