11 Pumpkin seeds benefit that you shouldn't miss out on - Healthy Master

11 Pumpkin seeds benefit that you shouldn't miss out on

Pumpkin seeds are edible and nutritious. They are oval in shape and small in size. You are white in color. 

In this blog, we will see - 

  • 11 pumpkin seeds benefits
  • their nutritional composition
  • uses
  • side effects

Nutritional composition of Pumpkin seeds

Pumpkin seeds are nutritious and have a lot of health benefits. Check out the table below to see the nutritional composition of pumpkin seeds - 






14 grams


8.6 grams


3 grams


1.7 grams


56% of the Daily Value (DV)


42% of the DV


40% of the DV


28% of the DV


20% of the DV


14% of the DV

Vitamin K

11% of the DV

Vitamin E

9% of the DV

Pumpkin seeds benefit for Heart

Heart health depends on these four nutrients - 

  • Magnesium
  • Zinc
  • Unsaturated fats and 
  • Antioxidants

Pumpkin seeds are rich in all these nutrients. Cholesterol and blood pressure are other parameters that affect heart health. Pumpkin seeds help in lowering cholesterol levels and blood pressure. This keeps your heart healthy.

Pumpkin seeds benefit for bones

Pumpkin seed benefits for bones come from the magnesium present in them. Magnesium keeps the bone healthy. Chronic inflammation results in bone loss. The nutrients present in pumpkin help with inflammation. This stops bone loss.

Pumpkin seeds benefit for digestion

Pumpkin seeds are rich in fiber. They have 1.7 grams of fiber in one ounce. Fiber adds bulk to the stool and helps in bowel movement. It also absorbs water in the intestines. This passes the stool from your body and prevents constipation.

Pumpkin seeds benefit for sleep

The nutrients present in pumpkin seeds help in calming your nervous system. They also boost hormones that regulate sleep. This improves your sleep quality. 

Pumpkin seeds benefit from cancer

Free radicals are harmful molecules that destroy cells in our bodies. These cells then cause cancer. The antioxidants present in pumpkin seeds protect our cells from free radicals.

Pumpkin seeds benefit for blood sugar

Pumpkin seeds are a good source of fiber, protein, antioxidants, magnesium, etc. All these nutrients help in their own way to regulate blood sugar. Pumpkin seed benefits for blood sugar include - 

  • Fibre slows down the absorption of sugar in the blood. 
  • Protein slows down the digestion of carbohydrates. This releases the sugar from carbohydrates.
  • Antioxidants reduce oxidative stress. Low oxidative stress keeps blood sugar levels balanced.
  • Magnesium ensures proper insulin secretion.

Pumpkin seeds benefit for weight loss

Pumpkin seeds are rich in nutrients. They have low calories and high fiber content. Fiber helps you in keeping full for a longer time. This won't overeat and gain weight. They are also rich in healthy fats. All these nutrients are beneficial for weight loss.

Also read: Weight Loss: 6 Seeds That May Help Cut Belly Fat

Pumpkin seeds benefit for bladder

There are many pumpkin seeds benefits for the bladder. They are - 

  • Relief from the feeling of urgency to urinate.
  • Helps with frequent urination
  • Help reduce prostate enlargement in men
  • Reduce oxidative stress
  • Prevent urinary tract infection

Pumpkin seeds benefit for cells

Pumpkin seeds are rich in antioxidants. These antioxidants prevent damage to cells due to free radicals. The vitamins and minerals help in the proper functioning of cells. Healthy fats keep the cell membrane strong. This increases the protection of the cells.

Pumpkin seeds benefit for men

There are a lot of pumpkin seeds benefits for men. They are - 

  • It prevents enlargement of the prostate
  • It increases sperm production
  • It increased testosterone levels
  • It boosts sexual health

Pumpkin seeds benefit for women

Pumpkin seeds are a nutritional powerhouse for women. Their benefits include -

  • They help in hormonal balance, especially during menopause.
  • They provide them with essential nutrients like iron, zinc, magnesium, etc.
  • Healthy fatty acids promote heart health.
  • Magnesium makes the bones strong.
  • Antioxidants protect the cells from damage.

Also read: 7 Reasons To Eat Pumpkin Seeds During Pregnancy – Healthy Master

Uses of pumpkin seeds

Pumpkin seeds have a lot of uses in our daily lives. They are a great snacking option. You can use them in - 

  • Smoothies
  • Roast them in olive oil
  • Add to your yogurt, granola bar, and cereal.
  • Spread them over soups, dishes, etc.
  • Use them in baked cookies and cakes.

Side effects of pumpkin seeds

Pumpkin seeds have several benefits and they are a powerhouse for nutrients. But they also have some side effects. These are - 

Allergic reaction - 

Sometimes pumpkin seeds can cause allergies in some people. If you are allergic to some foods, consult your doctor before adding them to your diet. Visit the doctor if you experience swelling, irritation, or difficulty breathing.

Digestive issues - 

You should eat Pumpkin seeds in moderation. If you consume them in access then you will suffer from gas, bloating, and constipation.

High calorific value - 

Pumpkin seeds have a lot of calories. They are rich in fat as well. So it is not suitable for people who are trying to lose weight.

Reacts with medicines - 

Pumpkin seeds can react with certain medicines. Consult your doctor before adding them to your diet if you take frequent medication.


There are several pumpkin seeds benefits for us. They are a powerhouse of nutrients and should be an important part of your diet. Their health benefits vary from balancing hormones to preventing cancer. But do remember to store them in a cool and dry place so that they don’t go rancid. If you are looking to add them to your diet then buy them from HealthyMaster. Our products are 100% natural. Add them to your cart and they will reach your doorstep in no time.