You may have heard pumpkin seeds being referred to as pepitas, and technically they are both pumpkin seeds, but there’s a key difference between the two. Pumpkin seeds are found in pumpkins like the ones you carve at Halloween and are encased in a white shell. So if you’re hoping to have unshelled pumpkin seeds, you’ll have to crack the shells yourself. Luckily, pepitas and shelled pumpkin seeds are sold in the store ready to go so you won’t have to do the work yourself. In an ounce of hulled pumpkin seeds, about 85 seeds, you’ll get about 18 percent of the recommended daily dose of magnesium, and 19 percent of the daily recommended dose of zinc. Here, the benefits of pumpkin seeds: Not enough iron can lead to things like fatigue, anemia, and immune system problems. These issues may be avoided if you’re getting enough iron in your diet. Pumpkin seeds are high in iron2 with an ounce of seeds giving you 11 percent of the recommended daily intake. More fiber could contribute to better colon health, a stronger immune system, and may help prevent diabetes and cardiovascular disease. If you’re looking to up your fiber intake, you can look to pumpkin seeds. Just an ounce of pumpkin seeds will give you 20 percent of the recommended daily intake for fiber. Some studies also found that eating pumpkin seeds may help lower blood pressure and increase “good” HDL cholesterol4, which may help reduce your risk of developing heart disease. The body turns tryptophan into a B vitamin called niacin, which helps the body create serotonin. This is important because serotonin is a chemical that plays a critical role in sleep and regulating our melatonin levels. So, incorporating more tryptophan into our diet via pumpkin seeds may improve our sleep quality. Wondering how much you need to eat for quality zzz’s? A study found that consuming 1 gram of tryptophan6 may be enough to improve sleep quality. This is beyond what you could reasonably eat in one sitting (it means you’d need to eat about 200 grams of pumpkin seeds, or almost 1 cup of seeds)! You could consider incorporating small amounts of pumpkins seeds into your meals throughout the day and see how far you get. If you can’t quite reach a cup, you can feel good knowing that pumpkin seeds are also high magnesium, which is also known to help improve sleep quality. One study found that men with pattern baldness7 who took pumpkin seed oil in the form of capsules had significantly more hair growth than those who did not. While more research is needed to determine if, in fact, it was the pumpkin seed oil doing the trick, it may be worth trying out. If you’re interested in taking pumpkin seed oil for hair loss, you can take it orally in the form of supplements or straight oil. You can also apply it directly to your scalp. Eating pumpkin seeds will up your intake of zinc, magnesium, and omega-3s, which could help slow hair thinning. Reducing inflammation may help prevent chronic illness, boost metabolism, and balance blood sugar. RELATED: I’m A Clinical Psychologist: This One Snack Is A+ For Easing Anxiety As we mentioned, an ounce of pumpkin seeds, or, about a handful, has a high nutritional content and is a great place to start. With any food that is high in fiber, you’ll want to start slow and begin by incorporating small amounts of pumpkin seeds into your diet and seeing how your body reacts. If you experience bloating, discomfort, or gas, you may want to pull back on the amount. Remember that in the context of a balanced diet, pumpkin seeds are a great addition to your overall intake of anti-inflammatory vitamins and minerals. Pumpkin seeds in the shell have more fiber than unshelled, but the shells are chewy and may take some extra time to break down. Once you decide whether you’ll eat the shell or not, it’s time to decide on preparation. Eating pumpkin seeds raw is a healthy option, but you should know they have a high phytic acid8 content when not roasted or sprouted. Phytic acid is found in foods like beans, seeds, nuts, and grains and can make nutrients like iron and zinc less bioavailable. It also may inhibit the production of digestive enzymes, which help us break down food. If you’re eating a lot of raw pumpkin seeds, get creative from time to time and try roasting them and experimenting with spices or sweeter flavors. Another option is to sprout or soak your pumpkin seeds. To do so, you’ll put the seeds in water for 12 to 24 hours before use. During this time, all of the nutrients and goodness inside becomes more available, and you may find the seeds are easier to digest. Here are some fun ways to add some more pumpkin seeds into your life: Research has found that zinc is an important element for male fertility9, and not enough of it could lead to lower sperm production and quality. Therefore eating pumpkin seeds, which are high in zinc (2.1 mg per oz.) may be beneficial in improving sperm quality. Research also suggests pumpkin seeds may have a positive effect on benign prostatic hyperplasia (BPH), a condition men may develop as they age, which causes unpleasant urinary symptoms such as frequency of urination. One study showed that men who ate pumpkin seed oil10 daily for six months had less severe BPH symptoms and improved quality of life. Another study suggests that pumpkin seed extract may reduce or prevent the growth of prostate cancer11 cells. Jolene Brighten, NMD, recommends eating pumpkin seeds and flaxseeds from Day 1 through 14 of your cycle, known as the follicular phase. She says to eat 1 to 2 tablespoons of ground flaxseeds and pumpkins daily until Day 14. The high content of fatty acids, zinc, and fiber can contribute to healthier hormones and balanced estrogen metabolism. Some research also highlights a potential link between pumpkin seeds and reduced risk of breast cancer12. One study suggests 13that the lignans14 in pumpkin seeds may be beneficial in preventing and treating breast cancer. You can try pumpkin seed oil, which is the oil extracted from the pumpkin seeds. If you go this route, you’ll want to choose a cold-pressed oil meaning heat hasn’t been used in extraction. This makes it so the oil can keep beneficial nutrients like antioxidants. You can also take pumpkin seed oil in the form of capsules. You’ll want to check in with your doctor about proper supplementation for your particular need. RELATED: A Healthy Pumpkin Spice Cookie Recipe, From A Registered Dietitian
