Pumpkin Seed: Top Scientifically Proven Benefits!


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Pumpkin Seed; Top 7 reasons you should start eating this miracle seed 

Pumpkin seed benefits are numerous. You will start including this seed in your diet after reading this piece.

Pumpkin seed is a vegetable seed that is available all around us. It is the edible fruit of the popular pumpkin fruit. 

The leafy part of the pumpkin is the most commonly eaten. It is commonly called ugu in Nigeria.

You might not have noticed the presence of pumpkin seed because you have not been taking notice of this miracle seed.

After reading through this article, you will know the several pumpkin seed benefits and so, you won’t pass them the next time you visit the market.

Pumpkin seed nutritional value

Several studies have shown the health benefits of the pumpkin seed. Particularly in heart health, prostate health, and even its effectiveness in preventing certain types of cancer.

Valuable nutrients found in a serving quantity of pumpkin seed include magnesium, manganese, zinc, iron, copper, phosphorus, and vitamins.

They also contain healthy fat, protein, dietary fiber, antioxidants, and several other plant compounds of immense health benefits.

Pumpkin seed benefits


Rich in antioxidants

Antioxidants are minerals that help to fight free radicals in the body. In a simple statement, free radicals are the primary cause of diseases and infections in the body.

Pumpkin seed is a notable food that is rich in antioxidant properties due to the presence of vitamin E and carotenoid laden in them.

A study performed on rats showed the anti-inflammatory effect of extracts from pumpkin seed which worked even better than an anti-inflammatory drug.

Generally, eating pumpkin seed has anti-inflammatory effects that help maintain the good functioning of the liver, joints, bladder, and bowels.

Management and prevention of diabetes

As earlier stated, pumpkin seed is rich in magnesium.

Magnesium helps in reducing blood sugar levels. This is particularly beneficial to people suffering from type 2 diabetes.

Statistics found on healthline.com showed that in an observational study of 127,000 people who were placed on diets rich in magnesium. Their tendency to come down with type 2 diabetes was reduced by 33% among men and 34% among women. 

The high magnesium level of pumpkin seed may be the responsible factor it has on type 2 diabetes.

Improvement of sperm quality

In men, low levels of zinc are connected to unhealthy sperm quality and lead to an increased infertility risk.

Pumpkin seeds, which are high in zinc, may assist with improved sperm quality.

They may also safeguard human sperm against harm initiated by chemotherapy and immune system ailments, this has been revealed in a mouse study.

Pumpkin seeds are additionally bountiful in antioxidants and other nutrients. Antioxidants can assist with holding testosterone levels within proper limits and improve overall sexual well-being.

These qualities, taken together, may help men’s fertility and boost reproductive capacity.

Recommended: Garden egg benefits you never knew existed

Healthy heart function

Again, the high magnesium concentration of pumpkin seeds helps to reduce and manage blood pressure. 

Research reveals that magnesium-rich diets are linked to a lower incidence of stroke and mortality from heart disease as a result of this impact.

Pumpkin seeds’ antioxidants have also been shown in聽studies聽to boost nitric oxide levels in the body. This molecule improves blood flow and lowers the risk of heart and circulation disorders by keeping your blood vessels smooth, flexible, and healthy.


Improve prostate and bladder health

Pumpkin seed is a lovely food for men鈥檚 health.

Laboratory studies show that pumpkin seeds help to relieve the symptoms of prostate gland enlargement in men. 

Prostate gland enlargement, medically known as benign prostatic hyperplasia(BPH) is a serious condition that causes problems with urination.

Research done on Korean men suffering from different stages of BPH shows that the consumption of pumpkin seeds reduces symptoms and improves the quality of life.

Linked anti-cancer properties

While it is obvious that more research has to be done to prove the effectiveness of pumpkin seed in a wide range of cancer, some laboratory studies prove that diets rich in pumpkin seed are effective against breast cancer, stomach, colon, and prostate cancer. 

They also induce cancer cell death(apoptosis)

Study shows that eating pumpkin seeds reduces the risk of postmenopausal breast cancer.

According to a laboratory study, food and supplements rich in pumpkin seed powder reduce the risk of prostate cancer among men.

Promote a better night sleep

Pumpkin seeds can help you get a better night’s sleep if you eat them before bed. They are high in tryptophan, an amino acid that helps you sleep. This seed also contains zinc, copper, and selenium, which can alter sleep length and quality. 

Finally, studies demonstrate that magnesium can aid in the reduction of stress and anxiety. both of which are contributory factors causing insomnia.

Adding pumpkin seeds to your meal


Pumpkin seeds make a nice snack on their own. Also, add pumpkin seeds to meals using different forms.

Apart from eating them raw, you can add pumpkin seeds to foods such as yogurt, pap, cake, cereals, etc. Sprinkle pumpkin seeds powder into any kind of food, soup, or ice cream, and enjoy its delicious taste.

This seed has a characteristic sweet taste when roasted, it can also be eaten raw.

Where to find pumpkin seeds

 Scoop out pumpkin seed from a freshly harvested pod if you have access to it on the farm.

They are also either with or without shells from the local market, vegetable shops, and supermarkets.

Pumpkin seed is available as a supplement and in powdered form.


You can live a healthy life without drugs. Pumpkin seed benefits are vast. This seed is rich in powerful antioxidant which is beneficial to human health.

Eating this seed will provide you with key nutrients that your body needs to live healthily. 

Pumpkin seed benefits include improvement of sexual health and help contain diabetes. They promote better sleep, kill cancerous cells, and improve heart health.

The presence of pumpkin seeds in your diet will boost your immunity and keep your family away from incessant sickness.

This seed is available everywhere around. We can eat this seed in different forms, making it a choice diet for everyone.


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