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Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.

They are sometimes referred to as pepitas, Spanish for “little seed of squash.”

This feature is part of a collection of articles on the health benefits of popular foods.

It looks at the possible health benefits of pumpkin seeds, the nutritional content, how to use pumpkin seeds in the diet, and possible health risks.

Benefits

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.

Seeds, in general, are considered excellent sourcesTrusted Source of potassium, magnesium, and calcium.

Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids in pumpkin seeds contain a rangeTrusted Source of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as “favorable.”

Bone health

Pumpkin seeds are a good source of magnesium, which is important for bone formation.

High magnesium intake is associated withTrusted Source a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.

Diabetes

Nutrients in pumpkins seeds, like sunflower seeds, may help protect against type 2 diabetes. Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.

In one experiment, diabetic rats started to recoveTrusted Sourcer after following a diet containing a flax and pumpkin seed mixture.

The seeds are a good source of magnesium.

Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percentTrusted Source.

A 100-gram (g) serving of pumpkin seed kernel can contain over 90 mg of magnesium.

Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Heart health

Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.

Heart and liver health

Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefitsTrusted Source for both the heart and liver.

The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Research to date suggests that omega-3s can:

decrease the risk of thrombosis and arrhythmias, which lead to heart attack, stroke, and sudden cardiac death

reduce LDL, total cholesterol, and triglyceride levels

reduce atherosclerosis, a fatty buildup on the artery walls

improve endothelial function, a measure of circulatory health

slightly lower blood pressure

Pumpkin seeds have been found to contain sterols. In one investigation, scientists found that there were 265 mg of total sterolsTrusted Source in every 100 g of pumpkin seed kernel.

Pumpkin seeds are a good source of zinc, as well as peanut.

In one study, scientists found that 100 grams (g) of pumpkin seeds contained 90.69 milligrams (mg) of magnesium.

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