Pumpkin seeds have earned a permanent place among so-called superfoods, and for good reason. They're small but packed with essential nutrients that can make all the difference in a balanced diet. However, it's important to know how much to eat and how to consume them to benefit from their properties without overdoing it.
In recent times, their popularity has grown significantly on social media and in health food stores, where they are presented as an ideal supplement for men's health, intestinal transit, or even as a natural antiparasitic. But what is the truth behind all this? Below, we review the scientific evidence and expert advice for incorporating them responsibly.
Nutritional composition and recommended serving
According to data from the U.S. Department of Agriculture (USDA), a 30-gram serving (approximately a quarter cup of shelled seeds) contains 166 calories, 8,97 grams of plant protein , 12 grams of unsaturated fat, and 1,53 grams of fiber. Nutritionist Kylie King, founder of Kylie King Nutrition, adds that the same amount provides about 150 milligrams of magnesium, 207 milligrams of potassium, and 11,1 milligrams of calcium, as well as zinc, selenium, and manganese.
Magnesium is involved in more than 300 biochemical reactions in the body, including protein synthesis, nerve transmission, and blood glucose regulation. A good intake of this mineral, found in various magnesium-rich foods , helps maintain stable blood pressure and reduces oxidative stress. Furthermore, the protein content of seeds surpasses that of a large egg, and its combination with healthy fats and fiber creates a prolonged feeling of fullness that prevents unhealthy snacking.
Among its bioactive compounds, phytosterols stand out. These substances compete with cholesterol in the small intestine and reduce its absorption. Including foods rich in phytosterols in a Mediterranean diet can help lower LDL or 'bad' cholesterol, thus promoting cardiovascular health and reducing the risk of coronary heart disease.
Benefits for men's health
One of the most widespread uses is related to the prostate. The Granu clinical trial, published in the National Library of Medicine, evaluated the effect of pumpkin seeds on men with lower urinary tract symptoms due to benign prostatic hyperplasia over a one-year period. The results showed a significant reduction in symptoms and a notable improvement in quality of life, as measured by the International Prostate Symptom Scale.
Cardiologist LucÃa De Vicenti Maggio, director of the Advanced University Course in Ayurveda at the Faculty of Medical Sciences of the National University of Rosario (UNR), explains that these seeds, due to their properties, help nourish the reproductive system and specifically the prostate. She also emphasizes that natural supplements should never replace a medical diagnosis or treatment, but can be a useful complement if used occasionally and under medical supervision.
Traditional uses, precautions and advice
In traditional medicine, pumpkin seeds have been used as an antiparasitic, especially against roundworms and tapeworms. They contain cucurbitacin, an amino acid that paralyzes the nervous system of these parasites and facilitates their expulsion. The same Ayurvedic expert emphasizes that their spreadable texture helps to move fecal matter, but insists that their therapeutic use should be under professional supervision. However, in everyday life, they can be eaten toasted, in salads, pumpkin soups , yogurts, or homemade granola.
Despite their many benefits, moderation is key. Because they are high in calories, consuming 60 or 90 grams at once adds between 330 and 500 extra calories, which can disrupt your diet and affect your triglyceride levels. Furthermore, roasted and salted versions tend to be high in sodium, so it's recommended to choose raw or unsalted roasted varieties. Finally, excessive fiber and fat intake can cause discomfort in sensitive stomachs.
In short, pumpkin seeds are a very complete food, but they should be consumed in moderation and as part of a balanced lifestyle. Half a serving a day is enough to benefit from their minerals, proteins, and healthy fats without exceeding your calorie intake. And always, if you have any doubts or concerns about your health, it's best to consult a healthcare professional before self-medicating with natural remedies.
