Pumpkin seeds benefits for female

Pumpkin seeds benefits for female

Pumpkin seeds are small and oval in shape. This powerhouse of nutrition has several benefits for females. They contain essential nutrients like zinc, magnesium vitamin E, etc. These nutrients help in PCOS and periods.

They are good for skin and hair as well. In this blog today, we will see what are the different pumpkin seeds benefits for female. We will also cover some topics like - 

  • Pumpkin seeds benefits for women with PCOS
  • Pumpkin seeds boost female fertility
  • Pumpkin seeds are safe during pregnancy

So let's dive in!

Nutrition in Pumpkin seeds’

Pumpkin seeds are rich in almost all types of nutrients that a female body requires. Check out the table below to know the nutritional composition in detail - 






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 benefits for women with PCOS

  • Pumpkin seeds are rich in magnesium and calcium. They have 40% of the daily requirement of magnesium. It also has 15.6 mg of calcium per ounce (28 grams). These prevent Polycystic Ovarian Syndrome (PCOS) in the following ways - 
  • Calcium helps in regulating insulin levels. There is no response from cells in PCOS for insulin. This causes high blood pressure and an increase in weight. Calcium improves insulin sensitivity and helps with PCOS.
  • Magnesium helps in regulating blood sugar levels, improves mood, and reduces inflammation. 

Pumpkin seeds boost fertility in female

Another pumpkin seeds benefit for female is that they boost fertility. The pumpkin seeds are rich in omega-3 fatty acids, magnesium, zinc, and L-arginine. They boost overall fertility in the following ways - 

  • Zinc helps in the production of eggs. It also helps in regulating ovulation.
  • Magnesium is necessary for the lining of the uterus and the health of the ovaries. It also regulated periods.
  • Omega 3 acids improve blood flow and reduce inflammation
  • L-arginine also improves blood flow.

Do Pumpkin seeds help in reducing the risk of breast cancer?

  • Excessive estrogen in women can create risks for breast cancer. Pumpkin seeds have lignans that have estrogen-like properties. These attach themselves to estrogen receptors. This blocks the cancer-causing effect of estrogen.
  • Another nutrient that prevents breast cancer is zinc. It helps protect the immune system. This helps fight cancer.

Also read: Pumpkin seeds benefits for male.

Are Pumpkin seeds good for skin and hair?

Pumpkin seeds are rich in nutrients that are good for your skin and hair. These nutrients help in the following ways - 

  • Zinc regulates sebum production. Sebum prevents dandruff and oily hair. With sebum’s help, Zinc prevents damage and promotes hair growth.
  • Magnesium protects the skin from damage and inflammation. It produces collagen which helps in keeping the skin elastic.
  • Vitamin E has antioxidants that protect the skin from damage from free radicals. This prevents wrinkles and age spots.
  • Omega-3 fatty acids reduce inflammation. It also hydrates the skin. This adds them to the list of pumpkin seeds benefits for female.

Pumpkin seeds are safe during pregnancy

Pumpkin seeds are rich in zinc, magnesium, omega-3 acid, protein, and fiber. They all have their individual effect on pregnancy. Don’t worry they all are good. Find them below -

  • Zinc helps in the development of the fetus, brain, and nervous system.
  • Magnesium is important for nerve function and muscles.
  • Omega - 3 fatty acids help improve brain and eye health.
  • Protein builds and repairs tissues.
  • Fiber helps in digestion.

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

Pumpkin seeds for regulating irregular periods

If you suffer from irregular periods then pumpkin seeds are a must for you. 

The Liganin, magnesium, and zinc present in it help in regulating the periods. This is another important pumpkin seeds benefits for female.

Pumpkin seeds increase bone density in women

  • Pumpkin seeds are rich in magnesium. They have 40% of the daily requirements of magnesium in them.
  • Magnesium helps to regulate calcium as well.
  • Calcium is important for the bone formation process.

Pumpkin seeds help to fight urinary disorders

Pumpkin seeds help to fight urinary disorders in the following ways - 

  • The zinc present in pumpkin seeds is responsible for urine production.
  • Pumpkin seeds also help with inflammation because of a compound called phytosterols.

Pumpkin seeds help women in weight management

Another pumpkin seeds benefits for female is weight management. Pumpkin seeds are rich in fiber, fatty acids, and protein.

  • Fiber helps in digestion and keeps you full for a longer time.
  • Protein helps in boosting the metabolism. 
  • Fats help in reducing inflammation.

All these uses help in weight management.

How to include pumpkin seeds in your diet

There are several ways to include pumpkin seeds in your diet. If you want to utilize the pumpkin seeds benefits for female then check out the methods below. They will help you to add them to your diet -

a) Plain pumpkin seeds -

  • One of the easiest ways to add pumpkin seeds to your diet is by eating them as snacks. 
  • They are nutritious and healthy. The fiber in them will keep you full for a longer time helping you in weight loss as well.

b) Roasted Pumpkin seeds -

  • Dry roast the pumpkin seeds. You can use an oven or gas for it.
  • Once their color turns brown, stop roasting. 
  • Then add them on top of yogurt, oats, or smoothies.

c) Pumpkin seed butter -

  • Pumpkin seed butter is another option. 
  • Roast them and then grind them. 
  • After that add coconut oil to make a paste. 
  • Store this in an airtight container. 
  • Enjoy it with bread or chapati.

d) Pumpkin seeds protein -

  • Roast the pumpkin seeds and then grind them to get a powder.
  • Pair this with milk or water. 
  • This will give you a healthy and nutritious protein shake.

e) Pumpkin seed flour -

  • Like a regular floor, you can use pumpkin seed flour as well. 
  • Roast them and grind them to get the flour.

f) Pumpkin seed oil -

  • Pumpkin seed oil is a good alternative to regular oil. 
  • You can use it in cooking or add it to your salad.

Also read - How Much Pumpkin Seeds Should I Eat per Day? - Healthy Master

What are pumpkin seeds side effects?

There are several pumpkin seeds benefits for female. They are a powerhouse for nutrients for them. 

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 and fat.
  • 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.


In conclusion, there are lots of pumpkin seeds benefits for female. They help with PCOS, periods, and pregnancy. Other uses include weight management, and boosting fertility. They also help to fight cancer. 

You can add it to your diet as butter, oil, or flour. You can also roast them or eat them as a snack. But remember to eat them in moderation and look out for side effects.

If you want to buy pumpkin seeds online, then try HealthyMaster. Our products are 100% natural. Add them to your cart and pick them up from your doorstep.