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 nutrition perks, from supporting heart health to improving digestion.
If you’re curious about pumpkin seed benefits, read on to learn what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.
Health Benefits of Pumpkin Seeds
1. May Protect Against Inflammation
Pumpkin seeds contain health-promoting compounds called lignans.1 “Lignans in pumpkin seeds reduce inflammation and act as powerful antioxidants, helping to lower cancer risk,” says Pam Hartnett, M.P.H., RDN, a registered dietitian and cancer recovery coach who is also a 15-year cancer thriver. “These compounds also block the blood vessels that feed tumors, helping to slow cancer growth.”
2. May Support Heart Health
“Pumpkin seeds are a versatile snack or meal addition that can help boost heart health and promote balanced blood sugar levels,” says Jessi Holden, M.S., RDN, a family culinary registered dietitian. They’re low in saturated fat yet rich in heart-friendly plant protein. If that weren’t enough, their magnesium may help regulate blood pressure, according to the American Heart Association.
3. May Strengthen Your Immune System
These mighty little seeds are a good source of zinc, which may shorten the duration of a cold.3 Additionally, their protein and magnesium support energy levels and keep your immune system strong, providing a healthy source of energy for the whole family, says Holden.
Might Help You Sleep More Soundly
If you’re looking for a natural way to improve your sleep quality, a small handful of pumpkin seeds before bed might 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, M.S., RDN, CDCES, owner of Nutrition Insights.
5. May Support Male Reproductive Health
Pumpkin seeds may not get the same seasonal spotlight as pumpkin spice lattes. But their zinc makes them a great choice for male reproductive health. That’s because zinc is a key player in sperm motility.5 Zinc may also support prostate health and even boost testosterone levels, explains Teresa Romano, M.S., RDN, CEDRD, SPN, a functional women’s health nutritionist. 6. May 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 boast magnesium, which acts like a natural laxative by pulling water into the digestive tract to keep waste soft. It also relaxes your intestinal muscles to help things move along smoothly.
