8 health benefits of pumpkin seeds

Fall means cooler temperatures, changing leaves, cozy sweaters, and an abundance of harvest-inspired foods and recipes. Go ahead and try to find something in your local supermarket that hasn’t gotten a pumpkin spice-flavored makeover yet…we’ll wait!

Although most of the attention gets focused on everyone’s favorite seasonal spice blend, the true star of fall should be the humble pumpkin seed: Loaded with good-for-you nutrients like fiber, magnesium, manganese, vitamin K, vitamin E, vitamin C, potassium, phosphorus, and plant-based omega-3 fatty acids, pumpkin seeds are a perfect addition to dozens of cool-weather recipes and a powerhouse snack in their own right. Read on for eight health benefits of pumpkin seeds.

8 pumpkin seed benefits

“Pumpkin seeds provide an excellent source of plant-based fat, protein, and fiber,” says New Jersey-based dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet.

Here’s why you should be eating more pumpkin seeds every month of the year (but especially in the fall, when they’re widely available!). 

1. Clearer skin

Pumpkin seeds are high in antioxidants and may improve the quality of acne-prone skin, according to Inna Melamed, Pharm.D., functional medicine practitioner and author of Digestive Reset. Pumpkin seed oil, she adds, can act as an anti-inflammatory and therefore may relieve symptoms of some inflammatory skin problems.

2. Better sleep 

Pumpkin seeds are a rich source of magnesium, says Palinski-Wade, and since diets deficient in magnesium have been associated with a higher risk of insomnia, eating more pumpkin seeds may give you a much-needed boost of this sleep-promoting nutrient. 

Pumpkin seeds are also high in tryptophan and zinc, two nutrients that can regulate sleep, but Dr. Melamed does warn that you would need to eat a lot of pumpkin seeds to get an adequate amount of the amino acid tryptophan—and at that high amount, you might be overdoing it on the fat content if you’re trying to limit your intake. Tryptophan is converted by the body into serotonin and then melatonin which promotes sleep.

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3. Healthier hair

If you’ve ever heard of people noticing an improvement in the quality of their hair after applying topical pumpkin seed oil, there’s a chance they weren’t just imagining it. A small 2021 study showed “promising data,” says Dr. Melamed, about the potential role of pumpkin seed oil in the treatment of female pattern hair loss. Compared to Rogaine (minoxidil), pumpkin seed oil decreased signs of hair loss and initiated a similar amount of hair regrowth.

4. Balanced hormones

If you’ve ever explored the alternative medicine theory of “seed cycling,” you might be familiar with the possible benefits of certain types of seeds on female hormone levels. The idea is that four kinds of seeds—pumpkin, flax, sunflower, and sesame—contain enough dietary nutrients to regulate a woman’s menstrual cycles. 

Lignan phytoestrogen, in particular, is a plant-based compound found in flaxseeds that mimics the effects of human estrogen. As some breast cancers depend on estrogen to grow, some health experts have raised concerns about the safety of flaxseeds. However, some animal studies have shown that flaxseeds may actually reduce or inhibit breast cancer growth, due to producing a less active form of estrogen.

But… is this for real? Do pumpkin seeds also have benefits for women? “Pumpkin seeds are used in popular seed cycling programs, but there is not much evidence to support the benefits,” says Dr. Melamed. “Although, theoretically, they have lignan phytoestrogens…just like flaxseeds.” There has been some research suggesting that supplementation with pumpkin seed oil can reduce symptoms of menopause, but it’s still only a potential benefit at this point.

5. Improved prostate health

Let’s not forget about men—pumpkin seeds help men’s health and wellness, too. One study from 2009 found that men with benign prostatic hyperplasia (BPH), or an enlarged prostate, experienced an improvement in symptoms over the course of a year after supplementing their diet with pumpkin seed oil. Pumpkin seed oil may also be effective in preventing or treating urinary disorders such as overactive bladder.  

Additionally, pumpkin seeds are high in zinc, which some studies suggest can improve male fertility and sperm quality. Not only that, the polyphenols they contain may have a protective effect against prostate cancer.

6. Regulated blood sugar 

You can thank magnesium again for this pumpkin seed benefit. Research has found that diets high in magnesium are associated with a reduced risk of developing Type 2 diabetes, due to its effects on blood sugar control and insulin sensitivity. 

On the flip side, magnesium deficiency is commonly linked to Type 2 diabetes, suggesting that magnesium may have the ability to improve insulin sensitivity and help keep blood sugar levels low. A single serving of pumpkin seeds contains about 42% of the recommended daily value of magnesium.

7. Good digestive health

Pumpkin seeds are packed with fiber—about 3 or 4 grams per serving. Fiber plays an important role in digestive health, regulating your bowel movements, maintaining blood sugar levels, and lowering cholesterol levels. Adding more fiber to your diet may also help prevent constipation and improve the gut microbiome, per a 2020 review of studies in Nutrients. 

8. Improved heart health

Magnesium is one of the most important minerals for regulating your blood pressure. Pumpkin seeds are loaded with the stuff. Animal studies showed both pumpkin seeds and pulp can reduce blood pressure, reducing strain on your blood vessels—which in turn reduces risk of heart disease. While it remains to be seen if the effect holds for humans, it can’t hurt to try it, just make sure you have the low-salt variety to keep things heart healthy.

Pumpkin seed oil may also be beneficial for cholesterol, another key marker of heart health. One study found that they increased good cholesterol levels by 16%. These two perks combined are huge for your cardiovascular system.

Pumpkin seeds side effects

There really aren’t any side effects to consuming pumpkin seeds—as long as you eat a reasonable amount of them, of course (too much of any food, including a healthy one, can be a bad thing!). 

“Although they are rich in nutritional value, if you eat very large quantities the additional dietary fiber may cause gastrointestinal discomfort, such as bloat,” says Palinski-Wade. “Since both dietary protein and fat slow transit time in the digestive system, eating a large quantity can promote [a feeling of] excessive fullness, which may upset your stomach.”

Again, this is only if you eat pumpkin seeds in excess; a typical portion size, which Palinski-Wade says is about 1/4 of a cup, shouldn’t bother your stomach.

Bottom line—Are pumpkin seeds healthy?

Yes, pumpkin seeds are definitely healthy! They’re chock-full of fiber, protein, healthy fat, and antioxidants, as well as other nutrients known to promote healthier skin and hair. They also may contribute to lower blood sugar levels, an improved immune system, and better sleep.

The average serving of pumpkin seeds provides approximately 180 calories, 16 grams of fat, and 10 grams of protein, says Palinski-Wade. Although this may strike you as a lot of fat for a small serving size, remember that this fat consists of polyunsaturated and monounsaturated fat, which has been shown to benefit heart health. “Any food consumed in excess of the daily calories you burn off can be stored as fat in the body,” says Palinski-Wade, “but no [single] food alone is fattening.”

As long as you stick to the serving size, feel free to enjoy pumpkin seeds as part of your diet every day. Need a dietitian-inspired tip for incorporating them into your recipes? Try roasted pumpkin seeds or pepitas. Palinski-Wade says pumpkin seeds are fine to eat raw, but when you roast them, it increases the antioxidant content of the seeds and makes them easier to digest. Once they are roasted, you can add them as a garnish to soups, mix a handful with your granola, or blend into your morning smoothies.