Health Benefits of Pumpkin Seeds
Baked, spiced or raw, pumpkin seeds, also known as pepitas in the culinary world, are a versatile seed with multifaceted health benefits. Packed with Omega-3 and Omega-6 essential fatty acids, these earthy-sweet seeds offer plenty of health benefits, so it’s easy to see why they have been widely used in Indian folk medicine for centuries. (Source) Next fall, don’t toss the seeds – save them from the Jack-o-Lanterns and pies, and dry-roast them for a delicious, incredibly nutritious snack.
Pumpkin Seeds for Prostate Health
Research shows pumpkin seeds to be beneficial for urinary and prostate health. In one study, men with lower urinary tract symptoms were given pumpkin seed extract. The group given the extract exhibited a clinically notable reduction in symptoms compared to those given the placebo. (Source) In another study with rats, treatment with pumpkin seed oil was shown to block testosterone/prazosin-induced prostate growth in rats. (Source)
Pumpkin Seeds for Urinary Health
In addition to promoting prostate health, pumpkin seeds have been shown to support urinary health. One study evaluated the effects of pumpkin seed oil on human subjects with overactive bladder dysfunction. After administration for 6 and 12 weeks, pumpkin seed oil significantly reduced overactive bladder symptoms in the subjects, suggesting the potential of pumpkin seeds in treating urinary disorders. (Source)
Pumpkin Seeds for Antioxidants
Pumpkin seeds have also been shown to have many antioxidative benefits. One study tested pumpkin seed protein isolate on rats who were fed a protein-deficient diet. The pumpkin seed protein isolate was shown to have antiperoxidative properties and alleviated the harmful effects of protein deficiency. (Source) Another study with rats showed pumpkin seed oil to reduce oxidative stress and inflammation in the rats’ brains, indicating antiamnesic potential. (Source) Yet another study with rats showed pumpkin seed oil to reduce aflatoxin-induced poisoning due to the oil’s high antioxidant content. (Source)
Pumpkin Seeds for Blood Sugar Regulation
Pumpkin seeds have been studied for their ability to regulate blood sugar. Investigation has shown that the specific compounds trigonelline, nicotinic acid and dchiro-inositol that exist within the seeds are helpful in maintaining glycemic regulation due to their hypoglycemic properties. (Source)
Pumpkin Seeds for Diabetes Treatment
Tocopherols from pumpkin seeds have been shown to alleviate symptoms of diabetes due to their antioxidant activity. One study examined these activities and found pumpkin seed-sourced tocopherols to significantly reduce glycemia, insulinemia, and lipid dysmetabolism in rats. Additionally, the pumpkin seed tocopherol treatment showed a dramatic reduction in oxidative stress in rats compared to a placebo group. (Source)
NUTRITIONAL PROFILE
1 cup (64g) pumpkin seeds, raw
Calories: 285
Total Fat: 12g
Saturated Fat: 2g
Monounsaturated Fat: 3.9g
Polyunsaturated Fat: 5.7g
Omega-3 Fatty Acids: 49.3mg
Omega-6 Fatty Acids: 5605mg
Cholesterol: 0mg
Sodium: 12mg
Total Carbohydrate: 34g
Protein: 12g
Calcium: 4% Daily Value
Iron: 12%
Magnesium: 42%
Phosphorus: 6%
Potassium: 17%
Zinc: 44%
Copper: 22%
Manganese: 16%