Pumpkin Seeds Benefits, Nutrition and its Side effects

Pumpkin Seeds Benefits Side Effects and Nutritional Facts:

Pumpkin seeds are known as Pepita in North America. It is light green. A 28gm contains 151 Calories. In this article we will study about Pumpkin Benefits Side Effects and Nutritional Facts:

It is a good source of Vitamin K, Phosphorous, Iron, magnesium, manganese, zinc, and fiber, etc which is so beneficial to keep your heart healthy. 

Pumpkin Seeds are high in antioxidants and polyunsaturated fatty acids.

Magnesium is most important for bone. Pumpkin seeds are high in magnesium which leads to higher bone density. This results in reducing the risk of osteoporosis in women after menopause.

Highly Nutritious with a great number of antioxidants. Eating a handful of pumpkin seeds can help to solve problems of dietary deficiency in your diet. Helpful in preventing and treating various health-related problems.

Best in improving sleep quality, heart health, blood sugar level, and fertility.

Also helpful in improving mood, boosting energy, and increasing the immune system.

Nutritional facts of roasted pumpkin seeds and its Calories:

Serving size100grams
Total fat49g (75%)
Saturated fat9g (45%)
Polyunsaturated fat20g
Monounsaturated fat16g
Cholesterol0mg (0%)
Sodium256mg (10%)
Potassium788mg (22%)
Total carbohydrates15g (5%)
Dietary fiber7g (28%)
Protein30g (60%)
Vitamin A (0%)Vitamin C (3%)
Calcium (5%)Iron (45%)
Vitamin D (0%)Vitamin B-6 (5%)
Cobalamin (0%)Magnesium (137%)
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.

Can I have pumpkin seeds daily?

Yes, they are the best source of fiber including it in your diet can help you to reduce the risk of cancer. Dietary fiber helps you for digestion.

Eating a handful of pumpkin seeds in several times in a week can help you to maintain the zinc level

Pumpkin Seeds Benefits and side effects:

Pumpkin seeds benefits are as follows-
  • Helps in digestion and weight management :

Due to having high fiber, it helps in maintaining weight and helps indigestions.

It is also high in protein which helps in weight loss and maintenance. Both protein and fiber play a great role in maintaining and losing weight. Always go for unsalted and raw seeds which can minimize your sodium, fat, and extra calories.

How does it help in weight loss?

These small tiny seeds can help you to lose weight now wondering how? It looks small but can suppress your diet and keeps your tummy full for a longer period. Due to high fiber, it keeps your stomach full and helps you to get rid of the craving.

  • Helpful in hair growth:

Applying pumpkin seed oil on the scalp can help you to increase hair growth. A daily handful of pumpkin seeds can do wonders as it is high in cucurbitin, which is responsible for hair growth also high in vitamin C.

How do Pumpkin seeds oil helps in hair loss?

Long term illness, genetic problems, anxiety, and hormonal imbalance are some of the causes of hair loss. A deficiency of essential nutrients in your diet can further lead to hair loss.

Pumpkin seeds oil is considered to affect testosterone and androgen levels in the body. Lack of androgens in the individual is believed to be the main cause of hair loss. Consuming a handful of seeds a day can benefit in the fight for hair growth.

  • Helps in insulin regulation:

When it comes to diabetes pumpkin seeds are like a boon to improve insulin regulation and decrease diabetes problems. It helps in decreasing oxidative stress. 

Sugar level can be controlled by taking pumpkin seeds regularly as it is a rich source of digestible proteins

  • Helps in improving prostate health:

Rich source of zinc that helps to increase the fertility level in men’s. It also helpful for reducing the risk of prostate cancer due to the presence of DHEA (Di-hydro epi-androstenedione)

  • Boost your heart health: 

Pumpkin seeds are a rich source of fiber, magnesium, fats, and antioxidants which helps in keeping your heart healthy. It is high in monosaturated fatty acids which helps in reducing bad cholesterol levels and increases good cholesterol in the body. Magnesium in the seed regularises the blood pressure

  • Helps in reducing the risk of certain cancer:

They are beneficial for reducing certain kinds of cancer such as breast, lungs, prostate, stomach, and colon cancer.Due to the presence of Lignans, it helps in preventing and treating the risk of breast cancer in postmenopausal women.Supplements high in protein seeds helps in reducing prostate cancer.

antioxidants and phytochemicals help in increasing the immune system and reduce the probability of catching infection viral infection such as cold, flu, fatigue and other ailments, etc

  • Rich source of magnesium :

Magnesium is responsible for 600 chemical reactions in your body. 

It is the richest source of magnesium. In the US 79% of people are lacking in magnesium intake.

It is the most beneficial source for our body for maintaining

– Blood Sugar
– Bone Health
– Reducing Heart Risk
– Controlling Blood Pressure

How to eat?

-It can include in your diet raw or the form of roasted.
-Also include them by grinding it in powder form, on salad, smoothies, soups, etc
-Add in breakfast – Oats, milk, peanut butter, banana and pumpkin seeds

Pumpkin Seeds: Health Benefits, Nutrition and its Side effects

Pumpkin Seeds Side Effects:

Everything should be eaten in moderation if you consume excess pumpkin seeds then it may lead to gas and bloating

Side effects of eating too many pumpkin seeds at once may actually cause constipation.


 Include a handful of pumpkin seeds in your diet as it is a good source of Vitamin K, Phosphorous, Iron, magnesium, manganese, zinc, and fiber, etc which is so beneficial to keep an individual healthy.

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