Pumpkin seeds, also known as pepitas, are a powerhouse of nutrition and offer a wide range of health benefits. Whether consumed raw, roasted, or in the form of oil, pumpkin seeds support heart health, promote better sleep, assist in managing diabetes, and provide vital nutrients for overall well-being. These small, yet mighty, seeds contain a blend of antioxidants, healthy fats, protein, vitamins, and minerals that can help your body function optimally.

What’s the Difference Between Pepitas and Pumpkin Seeds?

Pumpkin seeds and pepitas are essentially the same. Pepitas are the inner, shell-less seeds of pumpkins. The word "pepita" is Spanish for "little seed of squash." While you can eat both shelled and unshelled pumpkin seeds, pepitas are typically sold shelled. You can also find both raw and roasted varieties in supermarkets.

Pepitas (Pumpkin Seeds) – Nutrition Facts

Pepitas are packed with essential nutrients, providing numerous health benefits. Here's a breakdown of what you can expect from a 1-ounce (28g) serving of pumpkin seeds:

• Calories: 126

• Carbohydrates: 15 grams

• Fat: 5.5 grams

• Protein: 5.6 grams

• Zinc: 2.9 mg (19% of the daily recommended intake)

• Magnesium: 74 mg (19% of the daily recommended intake)

• Potassium: 260 mg (7% of the daily recommended intake)

• Copper: 0.2 mg (10% of the daily recommended intake)

Pumpkin seeds are also a great source of iron, providing about 14% of the daily recommended intake in a 2-tablespoon serving. They are considered a complete protein source because they contain all nine essential amino acids. Their high fiber content and the presence of beneficial unsaturated fatty acids make them an excellent choice for overall health.

Antioxidants in Pepitas

Pepitas are rich in antioxidants, which help protect the body against oxidative stress, infections, and diseases. They contain phytosterols, tocopherols, and squalene—compounds that protect cells from free radicals and reduce the signs of aging. Research has shown that roasted pumpkin seeds, in particular, are packed with bioactive compounds that provide significant health benefits.

Health Benefits of Pepitas

Here are the top 9 health benefits of consuming pumpkin seeds regularly:

1. Anti-Inflammatory Effects

Pumpkin seeds are excellent for reducing inflammation, which is important for preventing chronic diseases such as heart disease, diabetes, and cancer. Studies show that a mixture of ground pumpkin seeds, flax seeds, and sesame seeds can reduce inflammatory markers in people with liver disease.

2. Promotes Heart Health

The omega-3 fatty acid alpha-linolenic acid (ALA) found in pumpkin seeds supports heart health by reducing the risk of cardiovascular diseases. Additionally, the high magnesium and potassium content in pumpkin seeds can help regulate blood pressure, reducing the risk of hypertension. Some studies suggest that consuming pumpkin seeds may lead to a slight reduction in blood pressure.

3. Helps Manage Diabetes Symptoms

Pumpkin seeds can help manage blood glucose levels in individuals with type 2 diabetes. Research suggests that pumpkin seed extract may reduce blood glucose levels in diabetic rats. The seeds also provide valuable nutrients for maintaining healthy blood sugar levels. Combining pumpkin seeds with flax seeds has been found to prevent complications such as diabetic kidney disease.

4. Improves Sleep Quality

Pumpkin seeds are a natural source of tryptophan, an amino acid that helps improve sleep quality. Tryptophan is a precursor to serotonin, which is converted to melatonin, a hormone that regulates sleep patterns. Studies indicate that consuming pumpkin seeds may help improve sleep quality and treat insomnia.

5. Promotes Eye Health

Pepitas are rich in zinc, lutein, and zeaxanthin—all important for maintaining good vision and preventing age-related eye diseases like macular degeneration. Zinc is essential for eye health, and consuming a serving of pumpkin seeds daily provides 19% of your daily zinc needs, promoting healthy vision.

6. Helps Treat Prostate Problems

Pumpkin seeds have been found to help reduce symptoms of benign prostatic hyperplasia (BPH), a condition that causes the prostate to enlarge in men. Research has shown that consuming pumpkin seeds or pumpkin seed oil supplements can improve symptoms of prostate enlargement.

7. Prevents Urinary Tract Stones

Regular consumption of pumpkin seeds can help prevent urinary tract stones by inhibiting mineral deposits in the urinary system. Studies from Thailand suggest that pumpkin seeds may be a useful natural remedy to prevent bladder stone disease.

8. Anti-Parasitic Activity

Pumpkin seeds are known for their ability to help eliminate intestinal parasites, such as tapeworms. A 2012 study found that consuming pumpkin seeds reduced the number of parasites in humans by 75%, and when combined with areca nuts, the parasite load was reduced by 89%.

9. May Aid in Weight Loss

Although there is no direct study linking pumpkin seeds to weight loss, they can be part of a healthy weight loss plan. Due to their high fiber and protein content, pumpkin seeds help keep you feeling full for longer, which can reduce overeating. When included as a nutritious snack, they can help curb unhealthy cravings.

Pumpkin Seed Oil (PSO) Benefits

Pumpkin seed oil, derived from pepitas, offers additional health benefits. Here are some of the scientifically-backed advantages of consuming pumpkin seed oil:

1. Boosts Hair Growth

One of the most researched benefits of pumpkin seed oil is its ability to support hair growth. A study found that men with androgenetic alopecia (male pattern baldness) who took 400 mg of pumpkin seed oil daily experienced a 40% increase in hair count after 24 weeks.

2. Rich in Antioxidants

Pumpkin seed oil is packed with antioxidants, which help reduce inflammation and oxidative stress. Studies suggest that pumpkin seed oil can be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in relieving pain and inflammation in conditions like arthritis.

3. Lowers Blood Pressure

Pumpkin seed oil may help reduce high blood pressure, providing a natural remedy for hypertension. One animal study found that pumpkin seed oil had a blood pressure-lowering effect similar to pharmaceutical drugs.

4. Helps with Menopausal Symptoms

Pumpkin seed oil may alleviate some symptoms of menopause in women. Studies have shown that it can help increase HDL (good) cholesterol, reduce blood pressure, and relieve joint pain, hot flashes, and headaches.

5. Improves Bladder Health

Pumpkin seed oil is beneficial for bladder health. A study found that 10 grams of pumpkin seed oil per day helped relieve symptoms of overactive bladder, and it has been shown to improve urinary symptoms associated with benign prostatic hyperplasia in men.

How Much Pumpkin Seeds Should You Eat a Day?

While there is no official recommended daily intake (RDI) for pumpkin seeds, consuming around 2 tablespoons (28 grams) of pepitas daily is a good way to reap their benefits. This serving size provides a significant portion of your daily needs for important minerals like zinc and magnesium.

Best Way to Consume Pumpkin Seeds

For maximum nutritional benefits, it's best to eat raw pumpkin seeds. While both raw and roasted pumpkin seeds offer health benefits, raw seeds retain more of their vitamins. If you prefer roasted seeds, opt for unsalted varieties to avoid excess sodium.

Soaking pumpkin seeds for 7-24 hours before eating can also help reduce anti-nutrients like phytic acid, which can inhibit nutrient absorption. After soaking, you can dehydrate the seeds at a low temperature for a crunchy snack.

Side Effects of Pepitas (Pumpkin Seeds)

Pepitas are generally safe for most people to consume, but some may experience allergic reactions, such as itching, swelling, or asthma. Also, avoid salted pumpkin seeds, as they can contribute to high sodium levels in your body.

Conclusion

Pumpkin seeds and pumpkin seed oil offer a range of health benefits, from improving heart health and sleep quality to supporting prostate health and preventing urinary tract stones. With their high protein, healthy fats, and antioxidant content, these seeds are a valuable addition to a balanced diet. Whether consumed raw, roasted, or in oil form, they provide numerous ways to enhance your health naturally.