Pumpkin seeds may be small, but they’re packed with valuable nutrients. Eating only a small amount can provide a substantial quantity of healthy fats, magnesium, and zinc.

Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health, and protection against certain cancers.

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:

1. Full of Valuable Nutrients

Pumpkin seeds are the edible seeds of a pumpkin. They are also known as “pepita,” a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought from the supermarket do not have a shell.

These shell-free seeds are flat and oval in shape and have a green color.

There are roughly 151 calories in an ounce (28 grams) of shell-free pumpkin seeds, mainly from fat and protein.

In addition, a 1-oz (28-gram) serving contains:

• Fiber: 1.7 grams

• Carbs: 5 grams

• Protein: 7 grams

• Fat: 13 grams (6 of which are omega-6s)

• Vitamin K: 18 percent of the RDI

• Phosphorus: 33 percent of the RDI

• Manganese: 42 percent of the RDI

• Magnesium: 37 percent of the RDI

• Iron: 23 percent of the RDI

• Zinc: 14 percent of the RDI

• Copper: 19 percent of the RDI

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

Pumpkin seeds and pumpkin seed oil also contain many other nutrients that have been shown to provide health benefits.

Bottom Line: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium, and many other nutrients. An ounce (28 grams) contains about 151 calories.

2. High in Antioxidants

Pumpkin seeds contain antioxidants like carotenoids and vitamin E.

Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many diseases.

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

In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects.

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

3. Linked to a Reduced Risk of Certain Cancers

Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate, and colon cancers.

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women.

Other studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer.

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

Bottom Line: Some evidence suggests that pumpkin seeds may help prevent certain cancers.

4. Improve Prostate and Bladder Health

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

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

A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life.

Research also suggests that taking pumpkin seeds or their extracts as supplements may help treat symptoms of an overactive bladder.

One study found that taking a supplement of pumpkin seed extract daily improved urinary function in men and women with overactive bladder.

Bottom Line: Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

5. Very High in Magnesium

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that many people do not get enough of.

Magnesium is necessary for more than 600 chemical reactions in the body. Adequate magnesium levels are important for:

• Controlling blood pressure

• Reducing heart disease risk

• Forming and maintaining healthy bones

• Regulating blood sugar levels

Bottom Line: Pumpkin seeds are a rich source of magnesium, which is essential for heart health, bone health, blood pressure, and blood sugar control.

6. May Improve Heart Health

Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and fatty acids, all of which may help keep your heart healthy.

Animal studies have shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels—two important risk factors for heart disease.

A study involving postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure and increased “good” HDL cholesterol over a 12-week period.

Other research suggests that nitric oxide production stimulated by pumpkin seed oil may help expand blood vessels, improve blood flow, and reduce the risk of plaque buildup in the arteries.

Bottom Line: Nutrients in pumpkin seeds may help keep your heart healthy by lowering blood pressure and increasing good cholesterol.

7. Can Lower Blood Sugar Levels

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder, and pumpkin juice may help reduce blood sugar.

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

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

The high magnesium content of pumpkin seeds may contribute to this beneficial effect.

Bottom Line: Pumpkin seeds may help lower blood sugar levels, especially in people with type 2 diabetes.

8. Very High in Fiber

Pumpkin seeds are a great source of dietary fiber.

Whole seeds provide over 5 grams of fiber in a single 1-oz (28-gram) serving.

A diet high in fiber promotes good digestive health and has been associated with a reduced risk of heart disease, type 2 diabetes, and obesity.

Bottom Line: Pumpkin seeds are an excellent source of fiber, which supports digestive health and reduces the risk of several chronic diseases.

9. May Improve Sperm Quality

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men.

Since pumpkin seeds are rich in zinc, they may help improve sperm quality.

They also contain antioxidants and other nutrients that may support healthy testosterone levels and overall reproductive health.

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

10. May Help Improve Sleep

If you have trouble sleeping, eating some pumpkin seeds before bed may help.

They are a natural source of tryptophan, an amino acid that can help promote sleep.

The zinc in these seeds also helps convert tryptophan into serotonin, which is then converted into melatonin—the hormone that regulates the sleep cycle.

Pumpkin seeds are also rich in magnesium, which has been linked to better sleep quality.

Bottom Line: Pumpkin seeds contain tryptophan, zinc, and magnesium, all of which may help improve sleep.

11. Easy to Add to Your Diet

Pumpkin seeds are easy to incorporate into your diet.

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

You can also add them to smoothies, yogurt, fruit bowls, salads, soups, or cereals. They can even be used in baking for breads and cakes.

However, like many seeds and nuts, they contain phytic acid, which can reduce the absorption of some nutrients.

Soaking, sprouting, or roasting the seeds can help reduce this effect.

Bottom Line: Pumpkin seeds are easy to add to your meals and snacks, making them a simple way to boost your nutrient intake.