Pumpkin seeds are the edible seeds found in pumpkins or any related squash in the Cucurbita family. They are often roasted and eaten with or without their husks.
Nutritional Content of Pumpkin Seeds
These seeds are a rich source of protein, and a number of different minerals including:
- Iron
- Zinc
- Manganese
- Magnesium
- Phosphorus
- Copper
- Molybdenum
- Potassium
They also contain a number of fatty acids. By dry weight, these seeds contain 59% protein and 30% fat.
Health Benefits of Pumpkin Seeds
Depression and Menopause Support
One gram of whole pumpkin seeds contains 5.69mg of L-tryptophan, while one gram of the seed protein contains 17.2mg of L-tryptophan. Thus, it has become of interest in several mood disorders such as anxiety disorder, and clinical depression where L-tryptophan supplementation has been shown to help reduce symptoms. Eating these seeds can also be beneficial for insomnia for the same reasons. Pumpkin seed oil has been shown to improve the symptoms of menopause, including headaches, hot flashes, joint pain and feelings of depression.
BPH (Benign Prostatic Hyperplasia)
These seeds were established by research in the 1990's to be effective against the symptoms of benign prostatic hyperplasia (BPH) in men. Symptoms that improved were: urinary flow, frequency and length of urination, and residual urine.
Atherosclerosis and Heart Health
Pumpkin seed oil has been shown to improve cholesterol levels and reduce blood pressure. Due to its alpha-linolenic acid (ALA) content, these seeds and its seed oil can help to prevent cardiovascular disease. In addition to its beneficial oil content, one study found that eating 30 grams of pumpkin seeds daily helps to improve iron status in menstruating women, without the requirement of any extra iron supplementation.
Healthy Cell Growth
Some preliminary research has begun looking at certain compounds extracted from these seeds for their healthy cell support. Research is ongoing to see if this effect works in living people as well.
Adding Pumpkin Seeds to Your Diet
Pumpkin seeds can easily be added to your diet. A dose of 30 grams of pumpkin seed has been studied in humans with positive effects. This is the equivalent of 4 Tablespoons of these seeds daily.
