What Are Pumpkin Seeds?
Pumpkin seeds are edible seeds from pumpkins and other varieties of gourd squash. The seeds are cream colored, flat, and oval with a nutty, slightly sweet flavor. They are roasted, salted, and eaten as a snack in many parts of the world.
You can scoop seeds out of a carving pumpkin and roast them yourself or buy roasted pumpkin seeds from a grocery or health food store. You may see them labeled “pepitas.” Pumpkin seeds and pepitas are basically the same thing except that pepitas have their cream-colored shells (hulls) removed and they come from specific varieties of pumpkin.
Pumpkins are native to Central and South America, and have been used by Native Americans for centuries as food, as well as medicine. Pumpkin seeds are filled with nutrients, such as unsaturated fats like omega-3s and minerals like magnesium.
Because they are so nutritious, pumpkin seeds have a long history of use dating back to the Oaxaca Highlands of Mexico over 7,500 years ago. Across many cultures, they’ve been used as a folk remedy to treat:
- Urinary tract and bladder infections
- High blood pressure and blood sugar
- Kidney stones
- Parasites like intestinal worms
Pumpkin seed oil
Pumpkin seed oil is either steam distilled or cold pressed from pumpkin seeds. It’s a dark green oil that’s a rich source of polyunsaturated fats and antioxidants (substances that fight cell damage), such as polyphenols and carotenoids. You can use it for cooking, baking, as well as in marinades and salad dressings. Or, you can find it as capsules to take as a supplement or serum to put on your skin or hair.
You can buy pumpkin seed oil in different forms from grocery and health food stores.
Health Benefits of Pumpkin Seeds
Pumpkin seeds are a rich source of protein, unsaturated fatty acids, vitamins, and minerals that may reduce your risk of getting chronic diseases, such as cancer.
Some potential health benefits include:
Anti-inflammatory effects
Pumpkin seeds are rich in many antioxidants, which protect your cells from disease-causing damage and reduce inflammation in your body. When they have their hulls, they’re also a great source of dietary fiber, which can boost this effect. Studies show that anti-inflammatory foods can help you prevent chronic diseases, such as type 2 diabetes and heart disease.
Laboratory studies show that pumpkin seeds can stop the growth of breast and prostate cancer cells.
Improved prostate health
Several studies have shown that pumpkin seeds may help ease the symptoms of benign prostatic hyperplasia (BPH). BPH is a condition where your prostate gland is swollen. This can cause it to press against your urethra and irritate your bladder. People with BPH may feel as if they have to pee all the time or they may be unable to completely empty their bladder.
Study showed that 500 milligrams of pumpkin seed extract twice a day reduced lower urinary tract symptoms and improved overall quality of life.
Ease the symptoms of overactive bladder
A couple of studies have shown that pumpkin seed oil can improve the symptoms of overactive bladder. Overactive bladder makes you need to pee suddenly and often. Some people may need to get up from bed to pee several times at night. In one study, 45 people with overactive bladder took 10 grams of pumpkin seed oil per day for 12 weeks, and their symptoms improved on a questionnaire.
In another study, 117 people who were assigned female at birth (AFAB) took a combination of pumpkin seed oil, sumac bark, and hops extract for 12 weeks. The number of times they needed to pee decreased, both during the day and at night, and their quality of life significantly improved.
Healthy heart function
The high magnesium content in pumpkin seeds helps lower your blood pressure and keep it steady. Thanks to this effect, diets high in magnesium are linked to a lower risk of stroke and death from heart disease.
Studies show that the antioxidants in pumpkin seeds also increase nitric oxide levels in your body. This molecule works to keep your blood vessels smooth, flexible, and healthy, improving blood flow and reducing the risk of heart and circulation problems.
Better sleep
Snacking on pumpkin seeds before bed may help you get a better night’s rest. Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality. Finally, studies show that magnesium can help reduce stress and anxiety, contributors to insomnia.
Improved sperm count
A study in mice that had lost the ability to produce sperm due to treatment with a chemotherapy drug showed that pumpkin seeds helped restore their ability to make sperm.
Credit: webmd
