Pumpkin seeds health benefits
Pumpkin belongs to Cucurbita spp., also known as squash or gourd. These are among the 10 leading vegetable crops worldwide and are grown in temperate and subtropical regions of the world (1). The Pumpkin seed is generally considered to be agro-industrial wastes and discarded. Nowadays seeds of pumpkin seeds have received considerable attention because of their high nutritional and health-protective values (2).
Pumpkins have long been used for traditional medicine in many South Asian and American countries. Pumpkin flesh and seeds are rich in proteins, antioxidant vitamins like carotenoids and tocopherols, and minerals. Along with this seeds are also low in fat and calories. Therefore posses wide pharmacological activities such as anti-diabetic, antifungal, antibacterial, anti-inflammatory, and antioxidant (3).
Nutritional value of pumpkin seeds
Pumpkin seeds are considered a nutritional powerhouse because of having high protein, minerals, vitamins, omega-3 fatty acids, magnesium, and manganese to copper, protein, and zinc.
The pumpkin seeds have antiparasitic activity due to the presence of cucurbitacin and contain essential amino acids such as tryptophan, and glutamate (4).
| Compound | Amounts per 100 g. |
| Water | 5.23 g |
| Energy | 559 kcal |
| Protein | 30.23 g |
| Total lipid ( Fat)s | 49.05 g |
| Carbohydrates | 10.71 g |
| Dietary Fiber | 6.0 g |
| Sugar | 1.40 g |
| Vitamins | |
| Folates | 58 µg |
| Niacin | 4.98 mg |
| Pantothenic acid | 0.75 mg |
| Pyridoxine | 0.14 mg |
| Riboflavin | 0.15 mg |
| Thiamin | 0.27 mg |
| Vitamin A | 16 IU |
| Vitamin C | 1.9 mg |
| Vitamin E | 2.18 mg |
| Vitamin K | 7.3 µg |
| Minerals | |
| Calcium | 46 mg |
| Iron | 8.82 mg |
| Magnesium | 592 mg |
| Phosphorous | 1233 mg |
| Zinc | 7.81 mg |
| Sodium | 7 mg |
| Potassium | 809 mg |
Health benefits of pumpkin seeds
1. Antimicrobial
Pumpkin seeds are associated with the antimicrobial activity (antibacterial, antifungal, and antiviral activities) because it contains bioactive constituents such as Carbohydrates, Steroids, Proteins, amino acids alkaloids, flavonoids, glycosides and tannins (5).
2. Antioxidant activity
The seeds of the pumpkin are rich in antioxidant compounds like polyphenols. And have unsaturated fatty acids. These compounds scavenge free radicals thus are good for human health (6).
3. Anti-inflammatory
Pumpkin seeds are potentially good sources of polyphenols and the highest content of unsaturated fatty acids as discussed above. These help in the reduction of inflammation and scavenges free radicals (6). A study reveals that a powerful mix of antioxidants reduces inflammation and can relieve arthritic pain (7).
4. Antihypertensive and Cardioprotective effects
The pumpkin seed oil contains a complex mixture of polyphenols and omega-3 polyunsaturated fatty acids, it is unlikely that observed beneficial effects on blood clots and atherosclerosis. Pumpkin seed oil is used for reducing serum cholesterol and LDL and increasing HDL levels hence could be a good oil for the fight against cardiovascular illnesses and hypertension (8).
5. Wound healing
Pumpkin seeds are a rich source of tocopherols, sterols and polyunsaturated fatty acids make it an excellent drug in pharmaceutics and cosmetics which would provide potential protection against skin problem, e.g. dermatological wound, etc (9).
6. Anthelmintic properties
Pumpkin seed has high anthelmintic activity against gastrointestinal nematodes. In traditional medicine, pumpkin seeds are used for the treatment of helminthiasis. It contains cucurbitine, amino acids, fatty acids, berberine, and palmatine. These compounds have antiparasitic activities (10).
7. Anti-diabetic
Studies suggested that pumpkin seeds have active hypoglycemic properties. It contains Trigonelline, Nicotinic acid, and D-chiro-inositol which is responsible for lowering blood sugar levels and prevent diabetes mellitus (11).
8. Prevents aging
A high amount of carotenoids, magnesium, potassium, and zinc helps in removing free radicals. This prevents premature aging, wrinkles and keeps the skin hydrated and nourished.
The pumpkin seed oil also contains unsaturated fatty acids (linoleic acid) and vitamin E which act as an anti-inflammatory agent against facial acne lesions (12).
9. Control hair loss
Pumpkin seed oil is rich in beneficial nutrients, such as essential fatty acids, β-carotenes, lutein, γ- and β-tocopherols, and phytosterols. Phytosterols inhibit the enzyme 5α-reductase in hair follicles. Studies on human proven hair growth up to 40% on consuming 400 mg of pumpkin seed oil capsules (13).
10. Sleep stimulator
Research study supported that 200g of pumpkin seeds are rich sources of magnesium and tryptophan that may improve both sedative and soothing qualities that stimulate sleep (14).
11. Improves sperm quality
Pumpkin seed contains essential fatty acid-omega 6, omega 9, phytosterols, and antioxidants such as carotenoids, tannins vitamin A and vitamin E which improve sperm quality and sperm count (15).
12. Treats Urinary disorders
The pumpkin seed around 10 g for 12 weeks has the potential for prevention or treatment of urinary disorders including overactive bladder in humans (16). Pumpkin seed is a rich source of cucurbitacin which helps in the treatment of benign prostate hyperplasia (enlarged prostate gland) (17) in the male.
13. Prevents cancer
Pumpkin seed is used for cell growth inhibition for fast-growing cells of prostate, breast, and colon cancer cells (18). The research study provides evidence for a reduced postmenopausal breast cancer risk associated with increased consumption of pumpkin seeds (19).
Pumpkin seed oil had some benefits for postmenopausal women with a decreased severity of symptoms like less hot flushes, fewer headaches, and less joint pains (20).
14. Increase lactation
Tryptophan present in pumpkin seeds aids in milk production in lactating mothers and used to reduce postpartum swelling of the hands and feet (21).
Side effects of pumpkin seed
Pumpkin seed has no side effect because practically no human studies are done. No one really knows its long-term effects on a person’s health. Therefore, it is safe to be consumed by anyone including pregnant and breastfeeding women.
Healthy Recipes of pumpkin seeds
Pumpkin seeds are very nutritious, good in taste, and can be used in a variety of recipes like snacks, soups, and salads.
1. Roasted pumpkin seeds
Roasted pumpkin seeds are good in taste and can be simply enjoyed as an evening snack. Unlike other nuts these seeds are low in cholesterol and do not add weight to the body.
2. Pumpkin seed sprout
Soak the seeds overnight and take them in the morning with other nuts.
3. Salad
Sprinkle pumpkin seed with Broccoli, Coriander Leaves, and Parsley Leaves.
4. Soup
Pumpkin seeds soup with coconut milk, tomato, and coriander leaves is tempting and also healthy.