Pumpkin seeds, sometimes called pepitas, or their scientific name Cucurbita maxima, differ slightly from traditional American pumpkin seeds. Pepitas are the shell-less interior of pumpkin seeds (the seed of the seed, if you will). Pumpkin seeds are oval-shaped with cream-colored husks, while pepitas are the same shape but without the husk/shell, exposing the seed’s green interior (1). Pumpkin seeds and pepitas are often roasted and enjoyed as a snack, but they also have many health benefits.

Research-Backed Health Benefits of Pumpkin Seeds

Rich in Nutrients

Our body needs nutrients to flourish. Without vital vitamins and minerals, our bodies won’t function properly. Pumpkin seeds are rich in complete protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, selenium, folate, and vitamins A, E, and K (2).

Antioxidant Properties

Antioxidants can help fight damage from harmful free radicals. The buildup of free radicals has been linked to chronic diseases, such as cancer and heart disease (). In studies, through a simple fluorescence technique, pumpkin seed oil’s polar (phenolic) compounds showed protective, antioxidant effects (4). Other studies, also revealed pumpkin seeds’ metabolism activity and protection against genotoxicity (5,6).

Anti-Inflammatory Properties

Chronic inflammation has been linked with many diseases, such as type 2 diabetes, asthma, and certain cancers (7). In animal studies, arthritic rats who experienced adverse events from anti-inflammatory drugs demonstrated reduced inflammation from pumpkin seed oil without side effects (8).

Antiparasitic Properties

An antiparasitic property is when a substance, or in this case, an herb or seed, can kill, repel, or remove parasites (9). A form of antiparasitic is anthelmintic, meaning a substance that can destroy parasitic worms, like ivermectin (10). Several human and animal studies have demonstrated pumpkin seeds possess anthelmintic properties (11,12,13). One study concluded that naturally occurring compounds in plants, like pumpkin seeds, constitute an alternative to synthetic anthelmintics (14).

May Support Heart Health

Unfortunately, heart disease is the world’s number 1 cause of death (15). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, we can at least take steps to lower our overall risk. That’s where pumpkin seeds may help.

Pumpkin seeds increase nitric oxide generation in the body (16). Nitric oxide improves blood flow and reduces the risk of plaque growth in the arteries, posing positive effects on heart health (17). It’s no wonder various studies demonstrate pumpkin seed oil’s ability to reduce blood pressure and cholesterol levels. For instance, one study found using pumpkin seed oil for 12 weeks reduced diastolic blood pressure by 7% while increasing HDL (good) cholesterol levels by 16% in postmenopausal women (18).

May Reduce Blood Sugar Levels

As of 2020, 34.2 million (1 in 10) Americans have diabetes, and another 88 million (1 in 3) Americans have prediabetes (9). Studies demonstrate that all pumpkin parts (including the seeds and juice) reduced animal blood sugar levels (20,21). In human studies, healthy adults who consumed 65 grams of pumpkin seeds during high-carb meals had decreased blood sugar levels (22).

May Promote Sleep & Relieve Insomnia

It’s said that 70 million adults in the United States experience sleep disorder symptoms; more than half of them experience insomnia, with another 10 to 15 percent being chronic (23). Thankfully, pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep (24). One study notes that consuming 1 gram of tryptophan can improve sleep quality in athletes (25). Although it would take 170 grams of pumpkin seeds to reach that goal, you could incorporate plenty of other foods to reach the 1 gram of tryptophan.

Tryptophan aside, pumpkin seeds are also a great source of magnesium. If you read my blog, The Importance of Magnesium, you know magnesium is involved in over 600 enzymatic reactions, including sleep. Low magnesium levels are often the culprit for why people struggle to fall asleep and stay asleep, causing a night of restless sleep and frequent awakenings. Magnesium supports deep, restorative sleep by maintaining healthy levels of GABA (24). That would explain why several studies have found magnesium supplementation improves sleep quality and decreases the time it takes to fall asleep in adults with insomnia (25,26).

May Promote Kidney Health

The kidneys are most known for their responsibility to maintain a stable balance of their natural chemicals by removing waste products and excess fluid from the body through urination. This function is needed due to the importance of regulating the body’s salt, potassium, and acid content, all performed by the two kidneys (27). An older study found pumpkin seeds’ high phosphorus levels can be used to potentially lower the risk of bladder-stone disease (28).

May Support Prostate Health

The prostate’s primary function is to produce the fluid that nourishes and transports sperm (29). The anti-inflammatory properties in pumpkin seeds are likely responsible for their ability to support prostate health. For instance, several human studies demonstrate that the consumption of pumpkin seeds reduces symptoms associated with benign prostatic hyperplasia (30,31). Benign prostatic hyperplasia (BPH) is a condition that enlarges the prostate gland, resulting in urination problems (32). In one study, although pumpkin seeds were not as effective as prescription medications for BPH, pumpkin seed oil reduced symptoms and improved the quality of life in all 73 participants with fewer negative side effects (33).

Furthermore, pumpkin seeds’ zinc content may benefit sperm quality as low zinc levels have been associated with reduced sperm quality and an increased risk of infertility in males (34). In animal studies, pumpkin seed oil and vitamin E supplementation improved sperm quality and reproductive performance in roosters (35).

May Support Urinary Health

The urinary tract removes wastes while producing and controlling urination (36). Pumpkin seeds may help reduce disorders or problems within the tract thanks to their diuretic effects that flush out harmful bacteria and support optimal kidney health (37). Pumpkin seeds’ ability to support prostate health and symptoms of BPH is likely why they can also benefit urinary health. A study found that 10 grams of pumpkin seed oil extract improved urinary function in participants with an overactive bladder (38).

May Promote Bone Health

Low bone mass affects an estimated 43 million older adults in the United States, leading to osteoporosis and an increased risk of bone fractures and breaks (39). Studies have linked magnesium deficiencies to osteoporosis. In animal studies, magnesium deficiency resulted in bone loss, decreased osteoblasts, and increased osteoclasts by histomorphometry (40). Since pumpkin seeds are rich in magnesium, that would explain why pumpkin seeds can help promote bone health and even help manage arthritis in rats (41).

Anticancer Properties

Statistics say that 158.3 of every 100,000 individuals will die from cancer, but what if they didn’t have to (42)? Some research suggests the plant compounds in pumpkin seeds can help protect against cancer growth (43). Pumpkin seed extract slowed the growth and spread of prostate cancer in vitro (44). Another study found that lignans in pumpkin seeds may play a key role in preventing and treating breast cancer (45). A human study found that the consumption of pumpkin seeds by postmenopausal women also reduced the risk of breast cancer (46).

Safety Information, Contraindications & Interactions

The only concern regarding pumpkin seeds is when consumed raw, they may increase your risk of food poisoning. Like all raw foods, raw pumpkin seeds may harbor harmful bacteria like Salmonella and E. coli. When consumed, these bacteria may cause foodborne illness, leading to symptoms like diarrhea, vomiting, fever, and stomach cramps (47).

To counteract the risk of food poisoning, I soak raw seeds in boiling water for a minimum of 30 minutes before using them. Soaking seeds also helps with nutritional absorption. Therefore, I soak my seeds, even when they’re being cooked.

Additionally, due to the rich fiber content of pumpkin seeds, eating a lot may produce gas, bloating, and constipation, especially when you’re not accustomed to a high-fiber diet. Furthermore, excessive pumpkin seed consumption may lead to low blood sugar or blood pressure.

How to Use Pumpkin Seeds & Product Recommendations

When I make homemade herbal remedies, I try to buy herbs locally. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I haven’t had the opportunity to make herbal remedies with pumpkin seeds. Still, I have a few functional food recipes that contain pumpkin seeds, like:

• Pumpkin Seed Tofu Alternative (Pumfu)
• Italian-Style Pumfu Parmesan
• Just Like Eggs Pumfu Scramble.

I also enjoy one premade herbal product, MaryRuth’s Organic Pumpkin Seed Oil Liquid Drops, which are easy-to-take drops that may help support urinary tract health and the normal hair growth cycle. It’s rich in beneficial nutrients, such as essential fatty acids. This botanical has also been shown to help maintain healthy blood lipid levels to support cardiovascular function.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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