Pumpkin Seeds' Health Benefits

Nutrient Content (1 oz)


Excellent Source of: 

  • Vitamin C – 25%
  • Vitamin K – 24%
  • Folate – 22%

Also a Source of:

  • Niacin – 7%
  • Vitamin B6 – 7%
  • Thiamin – 6%
  • Riboflavin – 5%


Good Source of: 

  • Magnesium – 19%
  • Manganese – 16%
  • Copper -15%
  • Potassium – 14%
  • Phosphorus – 12%

Also a Source of:

  • Iron – 9%
  • Calcium – 6%
  • Zinc – 4%


Also a Source of:

  • Fiber- 5%
  • Antioxidants – Chlorogenic Acid
  • Omega 6 Fatty Acids

*All nutritional Info From (1)

How Pumpkin Seeds Prevent Chronic Disease

How Pumpkin Seeds Prevent Cancer

  •  Pumpkin seeds’ nutrient-dense composition makes them a great resource for cancer prevention.
    • Diets rich in pumpkin seeds are associated with lower levels of gastric, breast, lung, and colorectal cancers (2).
    • The deadly nature of cancer comes from its silent development. Often cancers are detected after they have grown and spread to other regions of the body. Studies have shown that pumpkin seed compounds inhibit growth of cancer cells, helping to prevent progression of the disease (3).

How Pumpkin Seeds Prevent Cardiovascular Disease

  • Pumpkin seeds contain a number of nutrients that are beneficial to cardiovascular health. When these components have been first isolated and then studied, they were not nearly as effective at protecting the cardiovascular system, arguing that consumption via the whole seed is an important part of reaping their benefits.
    • Pumpkin seeds contain high amounts of L-arginine due to their high protein content. L-arginine is converted into nitric oxide in your cells to help the vessels relax and expand for easier blood flow (4).
    • One study on rats showed that pumpkin seed consumption lowered LDL cholesterol and raised HDL cholesterol levels (5).
    • Magnesium and Potassium help to regulate abnormal blood pressure and reduce risk of hypertension (6).
    • Copper deficiencies are commonly linked to ischemic heart disease, the narrowing of the coronary arteries. Pumpkin seeds, like most nuts and seeds, are a good source of copper (7).

Pumpkin Seeds Promote a Number of Health Benefits

How Pumpkin Seeds Promote Sleep

Pumpkin seeds contain tryptophan. Natural sources of tryptophan have been shown to help with sleep issues including falling asleep and staying asleep (8).

How Pumpkin Seeds Promote Immune Health

A unique aspect of pumpkin seeds is their favorable vitamin C content–most nuts and seeds are limited in this nutrient. Vitamin C boosts immune function by supporting a number of essential bodily functions (9).

How Pumpkin Seeds Combat Arthritis

  •  Arthritis is a disease that plagues millions every year. Animal studies have shown that the anti-inflammatory properties of pumpkin seeds help to ameliorate many of the markers exposed throughout the progression of arthritis (10).

How Pumpkin Seeds and Bone Health

  • Pumpkin seeds are an excellent source of vitamin K. Vitamin K is vital for bone mineralization and general bone health. Those with deficiencies have been shown to have reduced bone density, putting them at an increased risk of osteoporosis and bone fracture (11).

How Pumpkin Seeds and Bone Health

  • Urinary disorders like overactive bladder can cause a number of problems from reduced sleep to decreases in productivity. Pumpkin seed oil has been shown to help alleviate symptoms associated with urinary disorders (12).