Pumpkin seeds: Health benefits
Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are also often eaten as an individual snack. The seeds of the pumpkin are also commonly referred to as pepitas, Spanish for little seed of squash.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of pumpkin seeds and an in-depth look at their possible health benefits, how to incorporate more pumpkin seeds into your diet and any potential health risks of consuming pumpkin seeds.
According to the US Department of Agriculture (USDA) National Nutrient Database, approximately two tablespoons of unshelled pumpkin seeds (28 grams) contains 125 calories, 15 grams of carbohydrate (including 0 grams of sugar and 5 grams of fiber) and 5 grams of protein as well as 5% of your daily iron needs. Pumpkin seeds are a source of magnesium, zinc, copper and selenium.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like pumpkin seeds decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting healthy complexion and hair, increased energy and overall lower weight.
Pumpkin seeds are exceptionally high in magnesium, one of the seven essential macrominerals. Two tablespoons of pumpkin seeds contain 74 mg of magnesium, about 1/4th of the daily recommended dietary allowance.
Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins.
Magnesium is involved in neuromuscular transmission and activity and muscle relaxation.
Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.
Magnesium is important for bone formation. High magnesium intakes are associated with a greater bone density and have shown to be effective for decreasing the risk of osteoporosis in postmenopausal women.
For every 100 mg/day increase in magnesium intake, the risk of developing type 2 diabetes
decreases by approximately 15%. Low magnesium levels can impair insulin secretion and lower insulin sensitivity.
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