For some, the only exposure to pumpkin seeds comes in October while carving a jack-o’-lantern.
But in many cultures, pumpkin seeds have long been eaten for sustenance and medicinal purposes. In Mexico, for instance, pumpkin seeds are called pepitas as in pepitas de calabaza (little seeds of squash). These pepitas de calabaza for consumption date back as far as 7000 B.C. in Mexico.
Pumpkins and pumpkin seeds were also popular among North American Native Americans.
Throughout history, pumpkin seeds have been associated with curing uncommon maladies such as expelling parasitic worms and intestinal parasites from the body. In fact, pumpkin seeds have been held in such high esteem in the medical community that they were listed as an antiparasitic in the United States Pharmacopoeia from 1863 to 1936.
Today there are quite a few health claims associated with pumpkin seeds that may or may not be valid. However, no one can deny that pumpkin seeds are a significant source of many nutrients, offering high levels of essential vitamins and minerals in a small serving.
For example, eating only a small amount of pumpkin seeds can provide you with a substantial quantity of healthy fats, magnesium and zinc.
And yes, you can eat the white pumpkin seed shell as well for additional fiber benefits.
Besides its use as an antiparasitic, pumpkin seeds are taken to lower the risk of type 2 diabetes because pumpkin seeds are high in magnesium, which is often lacking in our diets. Magnesium content helps regulate blood sugar levels, which lowers diabetes risk.
Also, diets high in fiber are associated with lower risks of diabetes, and better controlled blood sugar levels. Pumpkin seeds are a great source of fiber.
Pumpkin seeds are also associated with heart heath due to their magnesium levels as well as being rich in omega-3 and omega-6 fatty acids and antioxidants. This combination is believed to have benefits for both the heart and liver.
The fiber in pumpkin seeds is also said to help lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
And yet another benefit of the fiber from pumpkin seeds is said to be better digestion and weight loss. People who regularly eat pumpkin seeds often claim it helps them maintain a healthy weight because the fiber in the seeds makes them feel full, which discourages snacking.
Pumpkin seeds are also loaded with an amino acid called tryptophan. Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”
Because of this tryptophan factor, pumpkin seed believers feel that their sleep improves after eating a handful of pumpkin seeds before going to bed.
Pumpkin seed oil has also been used for prostate health. The idea here is that dihydrotestosterone, a powerful metabolite of testosterone, builds up in the prostate and causes it to grow. The phytochemicals in pumpkin seeds may reduce the effects of dihydrotestosterone on the prostate. They may also block the conversion of testosterone into dihydrotestosterone.
There’s also a belief that the rich source of zinc in pumpkin seeds may improve sperm quality. Low zinc levels are often associated with reduced sperm quality and an increased risk of infertility in men.
Similarly, there’s a strong belief that the zinc in pumpkin seeds help the body produce testosterone to improve male sex drive. Libido-boosting vitamins such as the B vitamins and vitamins C,D, E, and K are also found in pumpkin seeds.
Pumpkin seeds are also high in antioxidants and other nutrients that are believed to contribute to healthy testosterone levels and improve overall health.
A zinc boost also might figure into better pregnancy health as it helps with immune function and prevention of uterine infections. Nutritionists generally recommend additional zinc during pregnancy, as it is likely to improve health outcomes.
There’s even been health claims regarding pumpkin seed oil, especially for growing hair. Some researchers have speculated that phytosterols in pumpkin seed oil might promote hair growth. Phytosterols are sterols found in plants. They’re similar to cholesterols, only they show mostly positive health benefits.
One school of thought is that phytosterols could block enzymes and hormones in your scalp that cause hair loss.
Pumpkin seed oil may also help some women relieve menopausal symptoms such as hot flashes and hormone-related headaches.
Pumpkin seeds are most commonly taken raw or roasted. Shells can be eaten for additional fiber, but not everyone likes them because pumpkin seed shells are chewy. Their edges may also become sharp during chewing, which is why the hulled varieties are more popular.
The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30 g.
Hulled pumpkin seeds are also popular as culinary additions to salads or soups.
Pumpkin seed oil is also available in bottles for cooking or in capsules for supplements. Cold-pressed oil is generally recommended. This means the oil has been extracted out of the pumpkin seeds using pressure rather than heat. This retains more of the health benefits and antioxidants that are depleted by heat.
There’s also pumpkin seed powder, which has a light nutty taste and can be added to a variety of foods from yogurt and baked goods to pasta, rice and smoothies. Some people also feel that pumpkin seed powder added to cosmetic products helps tighten the skin, promoting anti-aging benefits.
Most people don’t have issues eating pumpkin seeds in reasonable quantities. But, while largely safe to eat, pumpkin seeds should be limited or avoided all together by people suffering from Crohn’s disease or inflammatory bowel disease (IBD). Pumpkin seeds may cause digestive problems for these people.
Along the same lines, it should be noted that due to the high fiber content of pumpkin seeds, eating too many may cause gas, bloating or constipation.
Also, while pumpkin seeds may help manage weight because they make us feel full, they can also put weight on since they are high in calories. It’s generally recommended to eat no more than a fist full (about a quarter cup) of pumpkin seeds per day.
Regarding pumpkin seed oil, the Therapeutic Research Center Natural Medicine Database reports that pumpkin seed oil is probably safe when consumed orally and appropriately.
The health benefits of pumpkin seeds are for real and backed up by a large body of empirical research, especially regarding diabetes and heart health.
Quite a few studies have found that supplementing with pumpkin seed powder reduced blood sugar levels in people with type 2 diabetes.
One observational study of over 127 people was particularly trenchant. It found that diets rich in magnesium (such as those including pumpkin seeds) were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.
Another study has shown how sterols and phytosterols help to reduce levels of bad LDL cholesterol. Pumpkin seeds are packed with sterols. In fact there are 250 mg of total sterols in every 100 g of pumpkin seed kernel.
Yet other studies suggest that pumpkins’ ability to increase nitric oxide generation may be responsible for positive effects on heart health as well. Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries.
Sleep studies also point to pumpkin seed benefits. A study published in 2005 in Nutritional Neuroscience concludes that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.
Studies also collaborate that pumpkin seeds and pumpkin seed oil may be helpful as alternate treatments for the reduction of prostate enlargement. A study done in 2014 showed that both pumpkin seed oil and a combination of pumpkin seed oil and saw palmetto oil may improve benign prostatic hyperplasia (BPH) symptoms.
Research has also linked pumpkin seed oil to relief from an overactive bladder.
A study published in the Journal of Traditional and Complementary Medicine found that when study participants consumed pumpkin seed oil as an extract for 12 weeks, they experienced relief from overactive bladder symptoms.
And it’s also true that pumpkin seeds may benefit men who suffer from low libido and erectile dysfunction. Several studies show that the high concentration of zinc in a quarter cup of pumpkin seeds consumed per day can help with testosterone production as well as a healthier sperm count.
Women’s health may also benefit. A pilot study on relief from menopausal symptoms found that 35 menopausal women who took pumpkin seed oil (rather than wheat germ oil) experienced increases in HDL cholesterol, a decrease in diastolic blood pressure, and fewer menopausal symptoms such as hot flashes, headaches and joint pain.
Additionally, there may also be something to pumpkin seed oil helping promote hair growth. In fact, businesses promoting natural hair growth saw their products soar in popularity after a 2014 study came out regarding male pattern baldness. The study showed that men with pattern baldness who took pumpkin seed supplements experienced 30% more hair growth than those who received the placebo.
However, critics of the study were quick to point out that pumpkin seeds alone were not the only ingredients used. A plant wax, mixed vegetable powder, evening primrose powder, corn sink powder, red clover powder and tomato powder were in the mix with the pumpkin seed supplements.
In other words, the study didn’t show that the hair growth benefits were owed solely to pumpkin seed oil supplements. More research in this area is probably necessary.
And yes, as it turns out, pumpkin seeds can be helpful as a deworming agent in both humans and dogs due to the amino acid cucurbitin, which studies show can paralyze and eliminate worms from the digestive tract.
From improved heart health to a possible fix for erectile dysfunction, pumpkin seeds do make a difference according to a plethora of scientific research and studies. As long as you don’t over consume, pumpkin seeds (both hulled and non-hulled), roasted and non-roasted, powder or oil, may provide significant health benefits that shouldn’t be ignored.
