Pumpkin seeds are nutrient-rich

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.

New research highlights their 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, often overlooked in cooking. Usually discarded during cooking, they concentrate nutrients typically associated with more expensive fruits.

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, an intake few foods match. This mineral controls muscle contraction, aids nerve transmission, and helps regulate blood pressure.

Benefits for the elderly are notable

For the elderly, who are often deficient, this intake is particularly relevant for nocturnal cramps, which magnesium helps to alleviate. The seeds also provide abundant potassium and very little sodium. This balance between the two minerals is linked to better blood pressure regulation.

Fatty acids and sterols support health

Nearly half of the weight of these seeds comes from unsaturated fatty acids and plant sterols, which are known to support cardiovascular health. These components help reduce bad cholesterol levels and improve overall heart function.