The properties of pumpkin seeds and the nutritional value

Many people throw away pumpkin seeds after eating them, but this method is wrong because pumpkin seeds have many health benefits and properties.

When eating pumpkin, please do not throw away its seeds because these seeds are perfect for health in addition to good taste. This fruit has long been widely used in the preparation of beauty recipes.

Even the seeds of this excellent fruit are rich in nutrients and minerals such as copper, zinc, protein, manganese, iron, magnesium, and so on.

The properties of pumpkin seeds and the nutritional value

Nutritional value of pumpkin seeds;

According to agricultural research, the nutritional value of a cup of pumpkin seeds has been determined.

1 cup pumpkin seeds (64 g) contains:

  • 285 calories
  • Total fat 12.42 grams
  • Saturated fat 2.349 g
  • Fat 3.860 g
  • Cholesterol 0 mg
  • Sodium 12 mg
  • Potassium 588 mg
  • Carbohydrates 34.40 g
  • Dietary fiber 11.8 grams
  • 0 grams of sugar
  • Protein 11.87 g
  • Vitamin A 40 IU,
  • Vitamin C 0.2,
  • Calcium 35 mg,
  • Iron 2.12 mg

Health benefits of pumpkin seeds

Acts as an antioxidant:

Pumpkin seeds contain vitamin E, which is a powerful antioxidant. Also, it contains many antioxidants, such as phenol, ethanol, zinc, and manganese. Inflammation and oxidative stress are responsible for many diseases treated with the antioxidants in these oilseeds.

The properties of pumpkin seeds and the nutritional value

Enhance cell recovery:

The presence of vitamin A in pumpkin seeds helps to repair and regenerate cells. It plays a vital role in cell division and differentiation, and adequate amounts of vitamin A in the body are essential for wound healing. Vitamin A is actively used to treat skin problems such as acne, UV damage, and burns.

The properties of pumpkin seeds and the nutritional value

Protection against pollution:

Zinc and selenium in pumpkin seeds increase collagen production and prevent the passage of contaminants. Collagen is an additional protector for the skin against harmful UV rays.


These grains are beneficial for those with high cholesterol because they are made up of lower cholesterol levels and help lower hemoglobin levels and improve cardiovascular health. Phytosterol is similar in structure to cholesterol, which reduces protein absorption (low-density protein) in the intestine. Copper increases the number of red blood cells and increases the oxygen permeability of the blood. The seeds contain small amounts of sodium, which lowers blood pressure and promotes heart health.

Strengthen the function of the urinary system:

Pumpkin seeds are used as a way to treat bladder problems and improve urinary function. Studies show that the soluble part in pumpkin seeds effectively reduces urinary tract problems and is easily absorbed into the bloodstream. Water-soluble pumpkin extract has an anabolic effect (tissue structure) on the pelvic floor muscles. This enzyme inhibits the aromatase enzyme and strengthens the pelvic floor muscles. The water-soluble content binds to the androgen receptor in the pelvic floor muscles and further strengthens them. In this way, pumpkin seeds play a vital role in reducing urinary tract infections.

The properties of pumpkin seeds and the nutritional value

Pumpkin seeds are anti-depressant:

According to a New Zealand study, the number of people suffering from depression has increased significantly. Pumpkin seeds help calm the mind because they contain L-tryptophan, which reduces depression and improves mood. It helps in the synthesis of GABA, which reduces anxiety and boosts mood.

Strengthen bones:

A lack of zinc mainly causes osteoporosis, and pumpkin seeds protect your body with enough zinc. Calcium is mainly responsible for bones, but zinc also increases bone formation. Zinc makes up half the weight of bones and is very important for forming bones and bone masses, and helps repair broken bones and damage faster.

Strengthen prostate health:

The seeds of this fruit have been used since ancient times to keep the prostate healthy. These seeds are effective in reducing the risk of cancer by eliminating the dangerous effects on prostate cells. Pumpkin seed oil is useful in treating BPH.

Strengthen memory:

The high amount of magnesium in the seeds of this fruit is useful in treating learning difficulties. Its seeds are also known as brain food, and they increase memory and, due to the presence of zinc, increase concentration, which improves the function of the immune system and affects overall health.

The properties of pumpkin seeds and the nutritional value

Magnesium increase:

One cup of pumpkin seeds contains more than half the magnesium amount that a woman should consume in a day. Magnesium is an essential element that helps regulate muscle and nerve function, controls protein and DNA, controls blood glucose levels, and maintains a normal heart rhythm.

Pumpkin seeds are rich in potassium:

Potassium plays a vital role in muscle contraction, fluid regulation, blood pressure control, and mineral balance. Potassium treats painful kidney stone disease and bone loss caused by aging. The seeds of this fruit (261 mg) are approximately equal to the potassium content of bananas (268 mg), a rich potassium source.

The properties of pumpkin seeds and the nutritional value

Treatment of diabetes:

These seeds have an anti-diabetic effect. Research has shown that pumpkin seeds and their extracts increase insulin levels and reduce oxidative stress. Their anti-diabetic effect can contribute to the presence of phenols, flavonoids, and saponins. Studies have shown that combining pumpkin seeds in the diet reduces the level of diabetes.

Strengthen the immune system:

Zinc is a vital mineral for improving the body’s immunity. The recommended dose of zinc for adult women is 6.8 mg. One cup of this fruit juice provides about 6.59 mg.

Help sleep comfortably:

The tryptophan in pumpkin seeds is converted to melatonin, a sleep hormone that treats chronic insomnia. Eat a handful of pumpkin seeds before bed. Even a small amount of 1 gram of tryptophan can improve sleep quality. Also, the magnesium in the seeds increases sleep delay.

The properties of pumpkin seeds and the nutritional value

Ensuring a healthy pregnancy:

The seeds of this fruit have many benefits during pregnancy due to zinc presence because most women suffer from zinc deficiency. A decrease in zinc levels can lead to a disorder in the various hormones responsible for starting work. Zinc deficiency in animals affects the growth of their offspring.

Pumpkin seeds are an effective anti-inflammatory:

Studies have shown that the seeds of this fruit have anti-inflammatory activities in the body. A lack of minerals and protein sometimes causes inflammation, and eating seeds preserves enough protein to prevent inflammation. These seeds relieve osteoarthritis and look green due to the presence of chlorophyll in them. Chlorophyll makes the body and blood alkaline by cleansing, which prevents any inflammation caused by acidification.

Increased testosterone:

This fruit’s seeds are a source of nutrients and many other minerals such as vitamins K, C, and D. Zinc lowers testosterone levels. Zinc deficiency can increase DHT concentration, leading to premature baldness and an enlarged prostate. The seeds of this fruit, rich in zinc, magnesium, and healthy fats, are among the best foods to increase testosterone levels.

The properties of pumpkin seeds and the nutritional value

Maintain the body’s metabolism:

Amino acids contribute to metabolic functions that can be used in many metabolic and enzymatic reactions. 30% of pumpkin seeds are composed of protein. Therefore, consuming pumpkin seeds gives a lot of protein to the body, which increases metabolism.

Help lose weight:

The seeds of this fruit are very nutritious, full of nutrients like a snack. Also, it provides the body with fiber, which plays a crucial role in reducing hunger and satiety and helps reduce obesity and iron absorption.

It is antiparasitic and antimicrobial:

Pumpkins are naturally antiparasitic and are used to repel pumpkin worms and other parasites in the body. This fruit is beneficial for children who are vulnerable to parasites because it provides a good defense against parasites and harmful microbes, leading to malnutrition and typical growth pattern and preventing Fungal infections from helping and preventing them from growing.

The properties of pumpkin seeds and the nutritional value

Reduce the risk of cancer:

Pumpkin seeds reduce the risk of cancer of the stomach, colon, breast, lung, and prostate. A study has shown that regular consumption of this fruit’s seeds helps eliminate breast cancer in postmenopausal women. Other research has shown that the lignin in pumpkin seeds plays a vital role in breast cancer treatment.

Pumpkin seeds are rich in fiber:

The seeds of this fruit are rich in fiber; fiber is essential for maintaining a proper digestive system, having more fiber, and eating the seeds with oysters. A high-fiber diet relieves constipation and treats abdominal disorders.

Pumpkin seeds are useful for postmenopausal women:

High levels of phytoestrogens in the plant increase HDL cholesterol levels and lower blood pressure, hot flashes, joint pain, and other painful menopausal symptoms.

Properties of pumpkin seeds to protect the liver:

The protein content of pumpkin seeds helps reduce liver toxicity, and its seeds have been shown to protect the body against carbon damage in the liver. One study found that the seeds of this fruit are beneficial for liver enzymes and reduce liver toxicity.

The properties of pumpkin seeds and the nutritional value

Useful for eyesight:

The seeds of this fruit contain large amounts of vitamin A, which improves vision, especially in low light. Also, zinc allows vitamin A to be excreted by the retina and produce melanin, protecting the eyes.

Alkalization of the body:

When the body is affected by its acidic nature, it can lead to osteoporosis, cancer, and diabetes. You should know that to reduce acidity in the body; it is necessary to increase alkaline foods. The proper pH of the blood for the body is 7.35 – 7.45. Pumpkin seeds are one of the best foods to maintain such an alkaline pH in the body.

Treatment of anemia:

Anemia is caused by a lack of iron in the body, and the seeds of this fruit are a good source of iron. According to a study, regular consumption of pumpkin seeds increases the iron concentration in women and adolescents.

Moisturizing the skin:

This is one of the main benefits of this fruit seed for the skin and sebum secretion of fat. Excess fat production leads to oily and dull skin, in which case the skin of the face becomes prone to pimples and acne. On the other hand, less fat causes dry and brittle skin, so it is essential to maintain the right amount of fat on the skin. The essential fatty acids in the seeds maintain the right amount of oil and moisture, and to have flawless skin, apply chopped pumpkin seed paste on your face. These healthy seeds are much better than poisonous creams and lotions. This fruit contains unsaturated fatty acids that nourish and soften the skin. Beat a cup of seeds and an egg and some oil into a thick paste, put it on the face for 15 minutes, and wash with water to get smooth and radiant skin.

The properties of pumpkin seeds and the nutritional value

Pumpkin seeds useful for hair:

Hair loss can be due to chronic inflammation. These seeds are rich in vitamins A, K, zinc, and omega-3 fatty acids. All of these are great for healthy hair and scalp. Omega-3 fatty acids are good for hair growth because they reduce inflammation, and instead of using zinc supplements for your hair, eat these seeds, which have many minerals to nourish your hair.

Acne treatment:

These seeds are rich in zinc, which has anti-inflammatory properties. Zinc helps treat acne by reducing redness and sores on the face. Also, zinc’s antibacterial properties affect sebaceous glands’ activity and reduce their activity, thus reducing the secretion of fat and the likelihood of acne.

Prevent premature aging:

People spend a lot of money on anti-aging treatment. These seeds can reverse the aging process and maintain the youthful radiance of the skin. Ultraviolet rays and our lifestyle pursue oxidative stress, leading to wrinkles and the accumulation of pigments. These are potent antioxidants that fight free radicals and preserve collagen and cause collagen. The skin grows.

Prevent dandruff:

Zinc is an active ingredient in shampoos used for dandruff, and due to its antifungal properties, it prevents itching and irritation of the scalp. Eat some of these seeds every day, or massage your hair with its oil. Also, pumpkin seeds are rich sources of beta-carotene. Beta-carotene is converted to vitamin A if consumed. Vitamin A deficiency in the body can lead to dry and dull hair.


  1. The seeds of this fruit are not allergenic, but some people may still feel itchy, stuffy, swollen, or have trouble breathing.
  2. Pumpkin seeds are rich in fiber. But chewing them leads to indigestion, which is prevented by drinking water.
  3. The excess fiber in these grains may not be well controlled by the body and can lead to diarrhea.
  4. People who suffer from migraines should consult a doctor before consuming these seeds.
  5. Access to this seed should be checked appropriately before consumption, leading to food poisoning.
  1. Do not make the seeds of this fruit available to children and pets that may suffocate them.

The properties of pumpkin seeds and the nutritional value

Side effects of pumpkin seeds:

Here are some things to keep in mind before eating these seeds:

Risk of allergies:

Consult a doctor immediately if you notice symptoms such as swelling, itchy skin, nasal congestion, or difficulty breathing when eating pumpkin seeds.

Possibility of indigestion and stomach pain:

Although this fruit’s seeds have a lot of fiber, they are a little hard to chew and cause indigestion. One of the best ways to prevent this is to mix them with plenty of water.

Water helps stimulate soluble fibers in the gut, thus affecting bowel movements and preventing indigestion.


Migraines are painful headaches that often start with choosing a lifestyle and food. Some people believe that this fruit’s seeds cause migraine headaches, so if you are prone to migraines, consult your doctor beforehand. However, it is unlikely that migraines are caused by consuming these seeds.

Increased diarrhea:

Because these seeds are high in fiber, overeating them can lead to diarrhea.

food poisoning:

Eating rotten seeds can cause free radicals in the body, so be very careful in consuming only fresh seeds.

The properties of pumpkin seeds and the nutritional value

Pumpkin seed consumption:

Eat raw pumpkin seeds:

If you want to get all the nutrients, eat them raw after cleaning and washing.


Another healthy way to enjoy the seeds of this fruit is its sprouts. Doing so helps absorb nutrients such as phytic acid, which is present in all seeds.

These nutrients make it challenging to absorb the essential nutrients in this fruit’s seeds, such as magnesium, iron, copper, and zinc, by binding to them.

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