13 Proven Health Benefits of Pumpkin Seeds and 2 Pumpkin Seeds Recipes

Pumpkin seeds are a mixed bag of antioxidants – vitamin E, Phytosterols, and zinc – that reduce inflammation. They seem to support hair growth in balding men and may relieve menopausal women of some of their symptoms. Surprisingly, they may even reduce risks of breast, prostate, and colon cancers.

Pumpkin seeds, also called pepitas, are flat oval green seeds covered by a whitish yellow external shell. The seed with the shell is edible and can do you a world of good. Pumpkin seeds have been used in folk medicine to treat kidney, bladder, and prostate disorders for centuries now. Below are few benefits of pumpkin seeds will give you the nudge you need.

1. Supplies a Mixed Bag of Antioxidants

Antioxidants protect our cells from free radical damage and, thus, inhibit inflammation. As many diseases involve some or the other form of inflammation, pumpkin seeds can prove themselves more than just worthy.

Pumpkin seeds are a mixed bag of antioxidants – vitamin E, phenolic compounds, zinc – which, fortunately, happen to work in our favor as opposed to only one type. For instance, pumpkin seed extracts can inhibit the oxidation-promoting enzyme lipoxygenase, something which phenolic acids alone cannot do.

Roasted pumpkin seeds contain different forms of vitamin E – alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol – which may be more beneficial to us health-wise than one form alone.2 So, though its alpha-tocopherol content may not be significantly high, the combined supply of different forms of the vitamin make it a good and, more importantly, effective source of vitamin E.

2. Supports Heart Health

Pumpkin seeds are well endowed with arginine. L- arginine prevents arterial thickening and plaque formation, while also lowering blood pressure – indicators of a well-protected heart.

One hypothesis is that pumpkin seed oil generates nitric oxide, a vasodilator. By encouraging blood vessels to expand, it may prevent blood clots from forming and blood pressure from skyrocketing.

Pumpkin seeds also lower total cholesterol and LDL-cholesterol, additional threats to the heart. As existing research involves rats and postmenopausal women only, more expansive research is required to make sense of how exactly pumpkin seeds alter cholesterol levels. It is possibly due to its essential fatty acid content.

3. Keeps Diabetes in Check

Preliminary studies showed that pumpkin seeds possess blood sugar lowering properties. The compounds trigonelline, nicotinic acid, and D-chiro-inositol in pumpkin seeds may be responsible for its glycemic control. Pumpkin seeds can, thus, be used as a convenient, economical tool to keep blood sugar levels in check in diabetics.

4. Retards Skin Aging

Pumpkin seeds are a rich source of essential fatty acids – omega-3s and omega-6s – that our bodies need but cannot manufacture themselves. The more omega-6 or linoleic acid you ingest, the lesser likely is it for your skin to dry out or get damaged by the sun. Pumpkin seeds, thus, show potential installing the process of aging.

5. Controls Hair Loss

Affecting 7 in 10 men, particularly older than 50, androgenetic alopecia (common baldness) continues to be an aesthetic worry in society.

In one study, 400 mg of pumpkin seed oil capsules were consumed daily by 76 men suffering from common baldness. At the end of 6 months, hair growth had increased by an extra 30% in comparison to the control group.

This is possibly due to the effect of phytosterols, the equivalent of human cholesterol in plant cell membranes. Phytosterols inhibit the enzyme 5α-reductase in hair follicles.

6. Promotes Sleep

Pumpkins are a rich source of tryptophan, zinc, and magnesium – all of which improve sleep.

Tryptophan: Consuming about 1 gm of tryptophan a day may help you fall asleep faster and better. To obtain this dosage of tryptophan, you would have to eat about 200 gm (or 7 oz) of pumpkin seeds daily.

Zinc: Each seed contains about 10% zinc. Zinc facilitates the conversion of tryptophan to serotonin to melatonin, the sleep hormone.

Magnesium: Magnesium plays a role in the cell signaling pathways involved in the sleep-wake cycle. In support of this finding, previous studies have proved that magnesium supplements can benefit insomniacs. Fortunately enough, pumpkin seeds are a good source of magnesium, too.

7. Relieves Arthritic Pain

Pumpkin seed oil supplements reduce inflammation caused by arthritis in rats. The powerful mix of antioxidants probably plays a key role. While clinical trials are pending, it is safe to test and see if pumpkin seeds can relieve you of your arthritic pain.

8. Improves Sperm Quality

Azothiopine is a drug used to suppress the immune system in patients who have undergone organ transplants or who have autoimmune diseases. It can adversely affect sperm count and cause abnormalities in sperm cells.

One study on mice proposes that pumpkin seed oil can be used to counteract azothiopine-induced sperm damage. Pumpkin seed oil may improve sperm quality and sperm count.

Low concentrations of zinc in semen have been associated with low-quality sperm and infertility, while the reverse is true for high concentrations of seminal zinc. Now knowing that pumpkin seeds are a good source of zinc, we can imagine the positive effects on sperms. Couples trying to conceive may want to consider increasing their pumpkin seed intake.

9. Improves Urinary Function

Controls an Overactive Bladder: In one study, 10 gm of an extract of pumpkin seed oil was consumed by 45 individuals with an overactive bladder daily for about 3 months. A significant improvement in urinary function was observed. Pumpkin seeds, thus, show promise in the treatment of overactive bladders.

Treats Benign Prostatic Hyperplasia (BPH): BPH is a condition where a man has difficulty urinating because of an enlarged prostate gland. A year-long study was conducted that required men suffering from BPH to consume 320 mg of pumpkin seed oil daily. The symptoms of BPH improved and the test subjects reported a better quality of life within the first quarter of the year itself.

10. Lowers Risks of Certain Cancers

Extracts from pumpkin seeds inhibit the growth of prostate, breast, stomach, and colon tumors. Diets rich in pumpkin seeds can reduce the risk of breast cancer in postmenopausal women. This is most likely due to the plant chemicals called lignans in pumpkin seeds. This effect may be exploited in the future to even treat breast cancer.

Most studies on the effects of pumpkin seeds on cancer have focused on prostate and breast cancer alone. They also restrict the experiments to lignans, ignoring other potential key players. There is huge scope for future studies by shifting focus to include other types of cancers and antioxidants as well.

11. Eliminates Intestinal Parasites

Pumpkin seeds have been traditionally used in the treatment of intestinal worms. Adding a basis to this belief, a study showed that pumpkin seed extracts possess compounds – cucurbitine, fatty acids, berberine, and palmatine –that adversely affect worm egg hatching, larval development, and adult worm motility.

So, though pumpkin seeds may not outright kill intestinal worms, they can paralyze them. The worms are deterred from latching on to the intestinal wall during bowel movement, facilitating their evacuation from the body. This information is of immense value as parasites continue to become immune to synthetic anti-parasitic drugs.

12. Reduces Menopause Symptoms

In addition to reducing the risks of breast cancer in postmenopausal women, pumpkin seed oil also decreases the severity of menopause symptoms. Women hitting menopause may have less severe hot flushes, fewer headaches, and less joint pain. This is bound to make a positive impact on their quality of life.

13. Encourages Weight Loss

There are no direct proven benefits of pumpkin seeds for weight loss. However, its high fiber content (18%) can curb hunger, helping in appetite control in your weight loss journey. Its nutrient reserves will also ensure your body is fit enough to exercise and survive intense workouts.

2 Pumpkin Seeds Recipes

1. Roasted pumpkin seeds recipe

You can easily buy pumpkin seeds in health food stores. However, the best way to eat roasted pumpkin seeds is to make them yourself. Here are the steps:

1) Remove the pumpkin seeds from their surrounding pulp.

2) Place them on a parchment paper in a single layer and let them dry overnight.

3) Transfer the seeds on to a baking sheet and lightly roast them at 160 F for 15-20 minutes. Note that you can preserve the healthy oils in the seeds by roasting at a lower temperature.

4) Store the roasted seeds in an airtight container for up to 4 weeks. Consume daily as snacks or appetizers.

2. Pumpkin seed milk recipe

Vegan and paleo dieters, as well as lactose intolerant people, will find this a wonderful way to get more calcium, phosphorus, and magnesium without having to turn to dairy. Drinking pumpkin seed milk can prevent osteoporosis in women and also safeguard prostate health in men. Pumpkin seed milk recipe is a wonderful way to eat more pumpkin seeds daily.

To make unsweetened pumpkin seed milk:

1 cup raw pumpkin seeds-soaked for 8 hours

3 cup fresh water

Pinch of salt

To make sweetened pumpkin seed milk

1 cup raw pumpkin seeds soaked for 8 hours

3 cups fresh water

Pinch of salt

1 tablespoon vanilla extract

3-6 pitted mejdool dates or maple syrup or honey or agave nectar

1 tablespoon sunflower lecithin

Method

Strain the seeds and discard the soaking liquid.

Add the seeds and water to a high powered blender and blend for 2 minutes. Once you have a smooth mixture, strain the milk through a nut-milk bag or nylon cloth. (You can add the pumpkin pulp to your plants as compost or use it in baking recipes.

Variation: to make spicy pumpkin seed milk which is perfect for fall, add some cinnamon and nutmeg to the blender. You can also make a chocolate version of pumpkin seed milk recipe by adding sweetened or unsweetened cocoa powder to the final product.