Pumpkin seeds, often discarded, are a powerhouse of nutrients, especially magnesium, which supports heart health and muscle function.
Pumpkin seeds are often discarded
During autumn, most cooks scoop out pumpkins and squashes, then throw the seeds into the trash. Yet it is precisely this part of the fruit that ends up being wasted, despite being the most nutritious. A handful of pumpkin seeds contains precious minerals for the heart and blood vessels.New research highlights their nutritional value
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 that are often neglected in cooking. Usually discarded during cooking, they contain nutrients that are usually associated with more expensive shell fruits. Pumpkin seeds combine magnesium, unsaturated fatty acids, and plant sterols, a trio that interests the cardiovascular system.Magnesium content is particularly high
The first advantage of these seeds lies in their richness in magnesium. A handful of about 30 grams covers nearly 40% of daily needs, a supply that few foods match. This mineral controls muscle contractions, contributes to nerve transmission, and helps regulate blood pressure. Pumpkin seeds are among the most concentrated plant sources of magnesium.Potassium and sodium balance benefits blood pressure
The seeds also provide abundant potassium and very little sodium. It is precisely this balance between the two minerals that the journal links to better regulation of blood pressure. This makes pumpkin seeds a potentially valuable addition to a heart-healthy diet.
