Top 11 Science-Based Health Benefits of Pumpkin Seeds

Pumpkin seeds may be small, but they’re packed full of valuable nutrients.

只吃a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.

Because of this, pumpkin seeds have been associated with several health benefits.

这些包括改善心脏健康，前列腺健康和针对某些癌症的保护。

What’s more, these seeds can be easily incorporated into your diet.

Here are the top 11 health benefits of pumpkin seeds that are supported by science.

Pumpkin seeds are also known as “pepita” — a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.

These shell-free seeds are green, flat and oval.

一盎司（28克）无壳南瓜种子的卡路里大约151卡路里，主要来自脂肪和protein.

此外，1盎司（28克）的服务包含（1):

• 纤维：1.7 grams
• Carbs:5克
• 蛋白质：7 grams
• Fat:13克（其中6克是Omega-6）
• 维生素K：18% of the RDI
• 磷：33% of the RDI
• Manganese:RDI的42％
• 镁：37% of the RDI
• Iron:23% of the RDI
• Zinc:14%的农村发展研究所
• Copper:19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) andfolate.

Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits ( 2 , 3 ).

概括南瓜种子富含抗氧化剂，铁，锌，镁和许多其他营养素。一盎司（28克）含有约151卡路里。

Pumpkin seeds contain antioxidants like carotenoids and vitamin E ( 4 ,5, 6 ).

Antioxidants can减少炎症并保护细胞免受有害自由基的侵害。这就是为什么食用富含抗氧化剂的食物可以帮助预防许多疾病的原因（ 7 ).

It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects ( 8 ).

概括Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.

Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers (5).

A large observational study found that eating them was associated with a reduced risk of breast cancer in绝经后妇女( 9 ).

其他研究表明，南瓜种子中的木脂蛋白在预防和治疗乳腺癌方面可能起关键作用（ 10 ).

Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells ( 11 , 12 ).

概括Some evidence suggests that pumpkin seeds may help prevent certain types of cancer.

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.

Several studies in humans found that eating these seeds reduced symptoms associated with BPH ( 13 ).

In a one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life ( 14 ).

进一步的研究表明，服用南瓜种子或其产品作为补充剂可以帮助治疗过度活跃的膀胱症状。

One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function ( 15 ).

概括Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

南瓜种子是best natural sources of magnesium- 许多西方人口饮食经常缺乏的矿物质。

在美国，约有79％的成年人的镁摄入量低于建议的每日数量（16).

Magnesium is needed formore than 600chemical reactions in your body. For example, adequate levels of magnesium are important for:

• Controlling blood pressure ( 17 ).
• 降低心脏病风险（ 18 ).
• Forming and maintaining healthy bones ( 19 ).
• 调节血糖水平（ 20 , 21 ).

概括Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health.

南瓜种子是抗氧化剂，镁，锌和脂肪酸的良好来源 - 所有这些都可能有助于保持心脏健康（ 22 ).

动物研究还表明，南瓜种子油可以降低高血压和高胆固醇水平— two important risk factors for heart disease ( 23 , 24 ).

A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure (the bottom number of a reading) by 7% and increased “good” HDL cholesterol levels by 16% ( 25 ).

Other studies suggest that pumpkins’ ability toincrease nitric oxidegeneration in your body may be responsible for its positive effects on heart health ( 26 ).

Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries.

概括南瓜种子中的营养成分可以通过降低血压和增加良好的胆固醇来帮助保持心脏健康。

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice canreduce blood sugar( 27 , 28 ).

This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Several studies have found that supplementing with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes ( 28 ).

The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

An observational study in over 127,000 people found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women ( 29 ).

More research is needed to confirm these beneficial effects of pumpkin seeds on blood sugar levels.

概括Pumpkin seeds may help reduce blood sugar levels in people with type 2 diabetes. However, more research is needed.

Pumpkin seeds are a great source ofdietary fiber— shelled seeds provide 1.1 grams of fiber in a single 1-oz (28-gram) serving (30).

A diet high in fiber can promote good digestive health.

In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and肥胖( 31 ).

概括整个南瓜种子是纤维的良好来源。高纤维的饮食与许多健康益处有关，包括降低心脏病，糖尿病和肥胖的风险。

低锌水平与精子质量降低和男性不孕风险增加有关（ 32 ).

Since pumpkin seeds are a rich source of zinc, they may improve sperm quality.

Evidence from one study in mice suggests they may also protect human sperm from damage caused by chemotherapy and autoimmune diseases (33).

Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthytestosterone levels并改善整体健康。

Together, all these factors maybenefit fertility levels和reproductive function, especially in men.

概括The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They’re a natural source of tryptophan, an amino acid that can help promote sleep.

Consuming around 1 gram of tryptophan daily is thought toimprove sleep( 34 ).

However, you would need to eat around 7 ounces (200 grams) of pumpkin seeds to achieve the needed amount of tryptophan.

The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.

In addition, pumpkin seeds are an excellent source of magnesium. Adequate镁水平have also been associated with better sleep ( 35 ).

一些小型研究发现，在低镁水平的人中服用镁补充剂改善了睡眠质量和总睡眠时间（ 36 , 37 ).

概括南瓜种子是色氨酸，锌和镁的良好来源 - 所有这些都有助于促进良好的睡眠。

如果您想体验南瓜种子的好处，它们很容易纳入您的饮食中。

In many countries, they’re a popular snack that can be eaten either raw or roasted, salted or unsalted.

Besides eating them on their own, you can add them to smoothies, Greek yogurt and fruit.

You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.

However, as with many seeds and nuts, they containphytic acid, which can reduce the bioavailability of some nutrients you eat.

If you eat seeds and nuts regularly, you may want to浸泡或发芽them to reduce their phytic acid content. Roasting them may help as well.

概括Pumpkin seeds can be easily incorporated into your diet as a snack or ingredient in meals or baking.

南瓜种子具有高度营养丰富，并富含强大的抗氧化剂。

吃它们可以帮助解决饮食不足，并可以防止各种健康问题。

In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality. They may even protect against certain types of cancer.

In addition, their rich nutrient content may provide other health benefits, such as improved energy, mood and immune function.

最好的是，可以轻松地将它们添加到您的饮食中，从而使您获得许多积极的影响。