Nutritious part of pumpkin wasted

In the autumn, most cooks scoop out pumpkins and squashes, then throw the seeds into the trash. Yet it is precisely the most nutritious part of the fruit that ends up being wasted in this way. A handful of pumpkin seeds contains precious minerals for the heart and blood vessels.

Study highlights pumpkin seeds' benefits

Published in May 2026 in the journal Food Science & Nutrition, the work of a team reviews the composition and benefits of these small green seeds often overlooked in cooking. Usually discarded during preparation, they concentrate nutrients typically associated with more expensive fruits. Pumpkin seeds contain magnesium, unsaturated fatty acids, and plant sterols, a trio of interest to the cardiovascular system.

Magnesium content supports health

The first advantage of these seeds lies in their richness in magnesium. A handful of about 30 grams covers nearly 40% of daily needs, an intake few foods match. This mineral controls muscle contraction, aids nerve transmission, and helps regulate blood pressure. Pumpkin seeds are among the most concentrated plant sources of magnesium. For the elderly, often deficient in this mineral, this intake addresses a specific point: nocturnal cramps, which magnesium helps to alleviate.

Potassium and sodium balance

The seeds also provide abundant potassium and very little sodium. This balance between the two minerals is linked by the journal to better blood pressure regulation. The combination may help reduce the risk of hypertension and related cardiovascular issues.