Though often used interchangeably when talking about seeds from pumpkins, the two are different. Pumpkin seeds are cream-colored seeds with edible shells that must be toasted before eating. Pepitas are a type of green pumpkin seed that comes from certain pumpkin varieties, and they do not have shells, meaning they can be eaten raw.

Learn more about the surprising health benefits of pumpkin seeds as well as possible risks. Rich in protein, fiber, and healthy fats, pumpkin seeds are a very nutrient-dense snack. Pumpkin seeds are also a great source of many minerals, including iron, zinc, potassium, manganese, and phosphorus 1.

The health benefits of pumpkin seeds are plentiful and include lowering blood pressure, assisting with weight loss, and improving fertility in men and women.

A serving size of pumpkin seeds is one ounce, which is roughly ¼ cup. Pumpkin seeds are an excellent source of plant protein, with nearly 8. Its amino acid profile is similar to soybeans, which is known to be high-quality protein 1 , 2. The Dietary Guidelines for Americans recommend eating a variety of proteins, including legumes, nuts, and seeds.

Regular consumption of plant-based proteins, like pumpkin seeds, has been shown to reduce the risk for metabolic syndrome and certain cancers in addition to improving blood sugar levels, digestive health, and weight 3. Many people who desire weight loss have concerns about eating nuts and seeds due to their calorie density.

Pumpkin seeds contain almost calories in ¼ cup serving size 1. This is equivalent to a small handful, which is easily exceeded especially when pumpkin seeds are eaten as a snack.

Though high in calories, studies show that including nuts and seeds in the diet is not associated with weight gain. Pumpkin seeds are a great source of fiber and are rich in unsaturated fats, both of which can help you feel fuller longer, which can be beneficial toward weight loss efforts 4 , 5.

Pumpkin seeds can be a great addition to your weight loss diet if you are mindful of the portion. Pumpkin seeds are a rich source of polyphenols, which is a type of antioxidant found in plants. Antioxidants have many beneficial functions in the body, such as neutralizing harmful free radicals and fighting inflammation 2 , 6.

Interestingly, one study found that roasting pumpkin seeds improved their antioxidant properties. This is a positive finding since pumpkin seeds are typically roasted to make them easier to eat and digest 2.

Pumpkin seeds also contain some Vitamin E, which is an antioxidant that also plays a role in immune health 7. Eating high-potassium foods is known to help decrease high blood pressure. Adequate potassium intake also helps with overall heart health by reducing the risk of stroke and heart disease 8.

Further, pumpkin seeds are rich in magnesium, which is another mineral that can help manage high blood pressure 9. If you have blood pressure concerns, be sure to choose unsalted or lightly salted pumpkin seeds since too much sodium in the diet can raise blood pressure 8.

Zinc is known to play a role in balancing male hormones, such as testosterone and thyroid levels Laura Fisher is a sustainability and health professional with a passion for good food, the outdoors, and fitness. Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor.

Until now, your only interaction with pumpkin seeds might be scooping them as you carve a Halloween pumpkin or prepare an epic holiday pie. But you might want to reconsider before you toss those insides into the trash or compost.

Pumpkin seeds often sold in stores as pepitas offer a broad and seriously impressive range of health benefits from reducing stress to improving fertility.

As it turns out, pumpkin seeds aren't the only seed that packs a superstar nutritional punch. Keep reading to learn the top health benefits of pumpkin seeds and how you can incorporate them into your diet. Pumpkin seeds are an excellent source of magnesium, which Brown calls our "chill-out mineral" because of the important role it plays in regulating our stress response system.

Pumpkin seeds also contain tryptophan, an amino acid that helps with sleep. While more research is needed, high-tryptophan foods like pumpkin seeds are believed to help remedy depression, according to Amy Shapiro, M. Magnesium isn't the only nutrient that pumpkin seeds supply.

These key vitamins and nutrients help with everything from promoting skin and bone health thank you, manganese and vitamin E to energy production thanks to iron and copper. Zinc supports vision health and immunity, and potassium aids cardiovascular health.

As if that weren't enough, the mighty seeds also have antioxidants that protect cells from free radicals, according to Shapiro.

The plant-based fiber in pumpkin seeds comes paired with dietary lignans, which help reduce the risk of breast cancer and the growth of prostate cancer. If high-fiber foods cause you gastrointestinal distress, Shapiro recommends eating shelled varieties such as pepitas. She explains that the fiber in the seeds may also help lower cholesterol levels, blood pressure, and inflammation, all of which play a role in heart health.

We already mentioned that pumpkin seeds are a good source of zinc, but there's more to this micronutrient than just immune support. Parasites might not be something that you've spent much time thinking about, but Brown has seen the number of people with parasites increasing recently, and it's worth mentioning the role that pumpkin seeds can play here.

If you suspect that you have a parasite, you should go to the doctor to confirm, but eating raw pumpkin seeds can help flush the parasites out. To reap many of the benefits listed above, aim to consume that amount three to four times a week. Listen to your body, though: If you start experiencing gastrointestinal distress, cut your portion size down.

Want to supercharge the health benefits? Brown recommends buying sprouted seeds or sprouting at home, which helps break down and metabolize the fibers and nutrients, making them more available for your body.

Both raw or roasted versions are generally good, but Brown suggests reading ingredient labels well. If you're buying, avoid seeds roasted with vegetable oils and with added sugars.

Wondering how to start to include more of these little wonders into your diet? Shapiro recommends toasting pumpkin seeds in a dry no oil saute pan and adding them to salads or soups for an added crunch, or baking them into muffins or crackers.

Martin suggests replacing pine nuts in pesto with pumpkin seeds or using them to top a warm bowl of oatmeal. Or, follow Brown's advice to blend them into a seed butter similar in taste and texture to a sunflower seed butter or add raw or roasted pumpkin seeds to a trail mix of dried fruit , nuts, and other seeds.

Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid. Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood.

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema. One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks.

They also used skin medication less, on average. Summary: Hemp seeds are a great source of protein and contain all the essential amino acids.

Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions. Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini. Similar to other seeds, they contain a wide nutrient profile. One ounce 28 grams of sesame seeds contains:.

Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans. A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone.

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer. Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status.

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis. One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months.

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity. Summary: Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen.

Sesame seeds may also help reduce inflammation and oxidative stress. Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats. Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients. One observational study of more than 8, people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer.

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine.

Bladder stones are similar to kidney stones. A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders. These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

Summary: Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders. Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E.

One ounce 28 grams of sunflower seeds contains:. Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. An observational study of more than 6, adults found that a high intake of nuts and seeds was associated with reduced inflammation.

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein CRP , a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes. The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

Summary: Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels. Furthermore, they can help reduce the risk of certain diseases.

In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer. Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.

Magnesium is needed for more than chemical reactions in your body. Adequate levels of magnesium are also important for 14 , 15 , 16 , 17 , 18 :. Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure and blood sugar levels, as well as heart and bone health.

Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats, all of which may help keep your heart healthy 1. Human and animal studies have also shown that pumpkin seed oil may reduce blood pressure and cholesterol levels , two important risk factors for heart disease 19 , Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.

Some older animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice can reduce blood sugar 23 , One study in healthy adults found that those who consumed meals containing 65 g about 2 oz of pumpkin seeds had lower blood sugar levels after a high carb meal Interestingly, the high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

Still, more research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels. Pumpkin seeds may help reduce blood sugar levels in people with type 2 diabetes. However, more research is needed. Pumpkin seeds are a great source of dietary fiber.

In fact, shelled seeds provide 1. A diet high in fiber can promote good digestive health In addition, high fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes, and obesity Whole pumpkin seeds are a good source of fiber.

Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes, and obesity.

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in males Since pumpkin seeds are a rich source of zinc , they may improve sperm quality.

Interestingly, evidence from one animal study found that supplementing with pumpkin seed oil and vitamin E improved sperm quality and reproductive performance in roosters Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health Together, all these factors may benefit fertility levels and reproductive function, especially in males.

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. According to a study, consuming at least 1 g of tryptophan daily is thought to improve sleep However, note that you would need to eat around 6 oz g of pumpkin seeds to achieve the needed amount of tryptophan 1.

Pumpkin seeds are also an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep, according to some observational studies Some studies have found that taking a magnesium supplement could improve sleep quality and decrease the amount of time it takes to fall asleep in older adults with insomnia 35 , Pumpkin seeds are a good source of tryptophan and magnesium, both of which help promote good sleep.

You could incorporate them into meals by sprinkling them into salads, soups, or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes. However, as with many seeds and nuts, they contain phytic acid , which can reduce the bioavailability of some nutrients you eat If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce their phytic acid content Pumpkin seeds can be easily incorporated into your diet as a snack or ingredient in meals or baking.

In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility, and sleep quality. They may even protect against certain types of cancer.

In addition, their rich nutrient content may provide other health benefits, such as improved energy, mood, and immune function. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

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A Quiz for Teens Are You a Workaholic? Researchers evaluated the effect of phytoestrogen -rich foods plant compounds that mimic estrogen in the body , including pumpkin seeds, on postmenopausal people. They found that those who ate phytoestrogen-rich foods had significantly lower risks of breast cancer than those who did not.

Not only might pumpkin seeds help prevent prostate cancer, but they also may benefit the prostate in other ways. A study found that people with benign prostatic hyperplasia enlarged prostate and lower urinary tract symptoms who ate pumpkin seeds lowered their International Prostate Symptom Score IPSS.

The difference in improvement between the pumpkin seed and placebo groups those given an ineffective substance to act as a control group was significant.

Pumpkin seeds are high in fiber —especially when eaten with the shell, which is associated with reduced heart disease and obesity risk. Plus, the high magnesium content in pumpkin seeds is great for heart health and blood pressure.

Pumpkin seeds have hypoglycemic properties, which help you maintain proper blood sugar levels. Managing blood sugar levels is crucial in managing and preventing diabetes. In one study, researchers found that when participants ate 65 grams g of pumpkin seeds—equivalent to a little less than one-half cup—their blood glucose sugar levels , which rise in type 2 diabetes, were significantly lower than in participants in the control group, who did not consume pumpkin seeds.

Pumpkin seeds are an excellent source of fiber, which protects digestive health. Research found that dietary fiber offers the following digestive benefits:. Zinc is an essential trace element that helps balance hormones.

It is beneficial for testosterone, prostate, and sexual functions. Zinc deficiency is linked to sperm abnormalities and lower testosterone levels. Researchers found evidence in animal studies that punpkin seeds could help with sperm quality, although no human studies have confirmed this yet.

Since pumpkin seeds are a potent source of zinc, which is known to be beneficial for sperm quality , adding them to your diet may help with fertility. Pumpkin seeds are high in tryptophan , the amino acid you may be most familiar with for inducing that post—turkey dinner sleepiness on Thanksgiving.

Research found that eating tryptophan-rich foods improves sleep quality and total sleep time. The high magnesium levels in pumpkin seeds make them an excellent food source for bone health.

When people are deficient in magnesium, they are more likely to experience the following:. Pumpkin seeds have immunomodulatory effects, which means they can regulate immune functions. In addition, the pumpkin family's fatty acids, polyphenols, and prebiotics are known to stimulate the immune system.

Also, pumpkin seeds' high levels of vitamins A, C, and E help the immune system fight off infections. Some researchers suggest that pumpkin and pumpkin seeds can be considered "pharma foods"—foods that may be nearly as beneficial as medications—due to their functional and nutraceutical healing role in the body.

Traditionally, pumpkin seeds have been used to treat the following:. Pumpkin seeds contain beneficial nutrients, including macronutrients energy sources from fat, protein, and carbohydrates and micronutrients vitamins and minerals.

These include:. A serving size is 1 ounce 28 g , or a little less than one-quarter cup. There are approximately pumpkin seeds in a 1-ounce serving. Like most foods, the longer you cook them, the more nutrients are lost.

Plus, too much salt can quickly turn healthy food into unhealthy food. The best way to eat pumpkin seeds for maximum benefit is raw. That said, many people don't enjoy the taste without some seasoning. You can still enjoy pumpkin seeds with seasoning and lightly roasted without overdoing it.

An excellent way to add raw, unsalted pumpkin seeds to your diet is to add them to a smoothie or mix them into your oatmeal or granola. Pumpkin seeds are healthy. Pepitas benefit heart health, fertility, bone health, and immune system support, and more.

You can get a whole serving in 1 ounce one-eighth of a cup. Mix raw and unsalted seeds into a smoothie for breakfast, or roast and lightly season them for a snack. Batool M, Ranjha MMAN, Roobab U, et al. Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin Cucurbita sp.

Plants Basel. Nomikos T, Gioti K, Tsoukala M, Tenta R. Pumpkin seed extracts inhibit proliferation and induce autophagy in PC-3 androgen insensitive prostate cancer cells. J Med Food. Zaineddin AK, Buck K, Vrieling A, et al.

The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study. Nutr Cancer. Vahlensieck W, Theurer C, Pfitzer E, Patz B, Banik N, Engelmann U.

Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia in the one-year, randomized, placebo-controlled GRANU study. Urol Int. American Heart Association.

Pumpkin seeds pack a healthy punch. Adams GG, Imran S, Wang S, et al. The hypoglycemic effect of pumpkin seeds, Trigonelline TRG , Nicotinic acid NA , and D-Chiro-inositol DCI in controlling glycemic levels in diabetes mellitus. Crit Rev Food Sci Nutr. Cândido FG, de Oliveira FCE, Lima MFC, et al.

Addition of pooled pumpkin seed to mixed meals reduced postprandial glycemia: a randomized placebo-controlled clinical trial. Nutr Res. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Fallah A, Mohammad-Hasani A, Colagar AH.

Zinc is an essential element for male fertility: A review of Zn roles in men's health, germination, sperm quality, and fertilization. J Reprod Infertil.