Pumpkin seeds are a popular snack, especially in the fall. And their health benefits extend beyond their seasonal charm. Eating pumpkin seeds regularly offers a variety of nutritional benefits, from supporting heart health to improving digestion.
If you're curious about the benefits of pumpkin seeds, read on to discover what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.
Health benefits of pumpkin seeds
1. Can protect against inflammation
Pumpkin seeds contain health-promoting substances called lignans. "Lignans in pumpkin seeds reduce inflammation and act as powerful antioxidants, lowering the risk of cancer," says Pam Hartnett, MPH, RDN, a registered dietitian and cancer recovery coach who has also been a cancer survivor for 15 years. "These compounds also block the blood vessels that nourish tumors, slowing cancer growth."
2. May Support Heart Health
"Pumpkin seeds are a versatile snack or meal addition that can help improve heart health and promote balanced blood sugar levels," says Jessi Holden, MS, RDN, a culinary registered family dietitian. They are low in saturated fat yet rich in heart-friendly plant proteins. If that's not enough, their magnesium can help regulate blood pressure, according to the American Heart Association.
3. Can strengthen your immune system
These mighty little seeds are a good source of zinc, which can shorten the duration of a cold. Plus, their protein and magnesium support energy levels and keep your immune system strong, providing a healthy energy source for the whole family, says Holden.
4. Can help you sleep better
If you are looking for a natural way to improve your sleep quality, a small handful of pumpkin seeds before bed can help you sleep better and combat restlessness. Pumpkin seeds are a great source of tryptophan, an amino acid that can help produce serotonin, a feel-good hormone, and melatonin, which can help treat insomnia, says Amy Beney, MS, RDN, CDCES, owner of Nutrition Insights.,
5. Can support men's reproductive health
Pumpkin seeds may not get the same seasonal spotlight as pumpkin spice lattes. But their zinc makes them an excellent choice for men's reproductive health. That's because zinc plays a key role in sperm motility. Zinc can also support prostate health and even boost testosterone levels, explains Teresa Romano, MS, RDN, CEDRD, SPN, a women's health functional nutritionist.
6. Can prevent constipation
Pumpkin seeds are a good source of dietary fiber, which contributes to a healthy digestive system by promoting regular bowel movements and preventing constipation. They also have magnesium, which acts as a natural laxative by drawing water into the digestive tract to keep waste products soft. It also relaxes your intestinal muscles so that everything runs smoothly.
Pumpkin Seeds Nutrition
One ounce of hulled pumpkin seeds (about 28 grams) contains the following, according to the USDA:
Pumpkin seeds are nutrient-dense, with a surprising amount of protein, heart-healthy fat and some fiber. They are particularly rich in magnesium, which supports muscle function and heart health, and they contain iron, which is crucial for oxygen transport in the blood. Their protein and fiber content also increases their endurance, making them a satisfying and nutritious snack.
Are pumpkin seeds safe for everyone to eat?
Pumpkin seeds are generally safe for most people. However, there may be some precautions you should consider depending on your health history. For people with diarrhea-predominant IBS, large portions can lead to gastrointestinal discomfort, such as bloating or gas, due to the fiber and magnesium content. And people with diverticulitis who experience a flare-up may want to avoid seeds, which can irritate the intestines. Of course, individuals with seed allergies should avoid these.
Tips for enjoying pumpkin seeds
Sprinkle over salads
Pumpkin seeds are a healthy, crunchy, nutrient-rich topping for salads, says Patricia Kolesa, MS, RDN, owner of Dietitian Dish, LLC. Try them in this warm pumpkin and kale salad with goat cheese and pepitas.
Blend into smoothies
Add pumpkin seeds to your morning smoothie for a boost of protein, fiber and magnesium.
Throw it in the soup
Whether it's a Pumpkin Spice Butternut Squash Soup or a Curried Butternut Squash Soup with Crispy Halloumi, these ingenious little seeds are a great way to add texture and staying power.
Use as a crunchy topping
Pumpkin seeds make a nutritious, filling topping for yogurt, like our Raspberry Yogurt Cereal Bowl. They're also a fantastic way to add crunch to oatmeal, like these Pumpkin Overnight Oats.
Roast with herbs
Roast pumpkin seeds with your favorite spices for a savory and crunchy snack. Try these Salt & Vinegar Pumpkin Seeds for a fun twist on a roasted classic. Or whip up a batch of pumpkin seeds with Everything Bagel Seasoning. If you've never roasted pumpkin seeds before, this cheat sheet will tell you everything you need to know for perfect seeds every time.
Frequently asked questions
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What happens if you eat pumpkin seeds every day?
Eating pumpkin seeds daily provides nutrients such as zinc and magnesium, plant proteins and healthy fats. These nutrients support heart health, digestion and immunity.
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How many pumpkin seeds should you eat daily?
A recommended serving is 28 grams of pumpkin seeds per day. That's just under a quarter cup.
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Are there any disadvantages to eating pumpkin seeds?
For most people, pumpkin seeds are a healthy addition to their diet. Eating them in excess can cause digestive problems such as bloating or gas. And people with seed allergies should avoid them. Because pumpkin seeds are energy-dense, it may help to keep portion sizes small.
The bottom line
Pumpkin seeds are nutritional powerhouses! They are packed with fiber and healthy fats and provide plant-based protein and minerals such as magnesium, iron and zinc. So they're a tasty way to support heart health, digestion, immunity and more. Go ahead and add a small handful to your daily rotation. Roasted, they are of course delicious as a snack. But don't stop there. They're a great way to pump up the nutrition in salads, smoothies, soups and more. For more inspiration, check out our Healthy Pumpkin Seed Recipes!
