Discover the Amazing Benefits of Pumpkin Seeds: Heart Health, Better Sleep and Fewer Hot Flashes

Fall is finally here, and that means it’s time to enjoy all things pumpkin! From delicious pumpkin spice lattes to savory soups, fall’s most popular gourd is a staple in so many seasonal favorites. Noshing on the seeds also makes for a tasty and nutritious snack. Here, nutrition experts share the health benefits of pumpkin seeds and the best ways to incorporate them into your diet. 

Pumpkin seeds are packed with nutrients

As a heart-healthy plant protein source, pumpkin seeds have no shortage of health benefits. “They provide fiber, unsaturated fats and all nine essential amino acids (though tryptophan and methionine are in low quantities),” says Angel Luk, RD, nutritionist and co-founder of FoodMysteries.com. 

According to Luk, a serving—2 Tbs. or 1 oz.—of unshelled, unsalted pumpkin seeds provide: 

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• 163 calories
• 8 g protein
• 14 g fat (of which about 10 grams unsaturated fat)
• 4 g carbohydrates
• 2 g fiber
• 1 g manganese
• 156 g magnesium
• 333 g phosphorus
• 2 mg iron
• 0.4 mg copper
• 2 mg zinc
• 223 g potassium

Key health benefits of pumpkin seeds

But why are eating pumpkin seeds good for you? Some pumpkin seeds benefits include:

Stronger immune system

Catherine Gervacio, RD, a registered nutritionist and diet consultant for WOWMD, explains that pumpkin seeds are high in micronutrients, which is why they’re great for your immune system.“These seeds’ iron, zinc and magnesium content are good for your heart, immune system and overall energy. Zinc, in particular, is important for a strong immune system,” she says.

Pumpkin seeds also contain Vitamin E, which helps strengthen and maintain healthier blood vessels. Additionally, anti-inflammatory vitamin E protects your body from infectious diseases and prevents free radical damage to cells. 

Improved heart health

Thanks to their combination of magnesium, omega-3 fatty acids and unsaturated fats, pumpkin seeds make a great heart-healthy snack. The high magnesium content, especially, helps lower blood pressure and reduce the risk of heart disease. 

Gervacio adds that the omega-3 fatty acids help lower “bad” low-density lipoprotein (LDL) cholesterol and improve artery health.

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Better sleep

Eating pumpkin seeds before bed may help if you’re having trouble sleeping. According to the Sleep Association, pumpkin seeds’ soporific effect is due to their high levels of magnesium and tryptophan, both of which boost serotonin levels to relax your body. 

Dr. Oz suggests mixing one cup of seeds or 1/2 cup of pumpkin seed powder with a cup of applesauce for a delicious late-night snack that improves your sleep quality.

Fewer menopause symptoms

If you’re not the biggest fan of crunching on the seeds, pumpkin seed oil has its own perks. In fact, it’s a natural way to ease bothersome menopause symptoms. A study published in Climacteric found that women who added two grams of pumpkin seed oil to their daily diet experienced less joint pain, hot flashes and headaches after 12 weeks.

Researchers claimed that the compounds in pumpkin seeds and their oil, known as phytoestrogens,help balance your hormone levels naturally during menopause.

Should you eat pumpkin seeds daily for health benefits?

To get the health benefits above, aim for one serving of pumpkin seeds daily. “You’ll supply a good amount of fiber for digestion, nutrients and antioxidants to reduce inflammation and healthy fats to promote heart health, among many other benefits,” says Gervacio.

However, Gervacio cautions against overdoing it. Pumpkin seeds are calorie-dense, which won’t help if you’re monitoring your eating habits. “A 28-gram serving already contributes approximately 163 calories, which is nearly equivalent to the caloric content of a glass of whole milk,” she says. 

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How to add pumpkin seeds to your diet

Like pumpkins, pumpkin seeds are incredibly versatile. They can be eaten as a snack or added to different sweet and savory dishes. Luk says to remember that a serving is only 2 Tbs., so a little can go a long way. She suggests:

• Tossing them into a garden salad as a crunchy topping
• Sprinkling them onto muffins before baking for a nutty flavor
• Adding them into a snack mix with other goodies like pretzels and dried fruit
• Scattering them on top of pureed pumpkin soup for extra beauty and nutrients

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Roasted pumpkin seeds can be eaten plain, but Gervacio also recommends adding them to smoothies, yogurt or oatmeal. Or try her favorite pumpkin overnight oats recipe:

Ingredients:
½ cup rolled oats
1 Tbs. pumpkin seeds
½ cup low-fat milk (or almond milk)
1 Tbs. chia seeds
1 tsp. honey or maple syrup
Dash of cinnamon (optional)

“Simply combine all ingredients in a jar, stir well, cover and refrigerate overnight. You can add fruit or yogurt on top [in the morning] if you like,” says Gervacio.