Pumpkin seeds are often discarded

In the 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.

Nutritional value of pumpkin seeds

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 when cooking, they concentrate nutrients that are usually attributed to much more expensive shelled fruits. Pumpkin seeds bring together magnesium, unsaturated fatty acids, and plant sterols, a trio that interests the cardiovascular system.

Magnesium content in pumpkin seeds

The first asset of these seeds lies in their richness in magnesium. A handful of about 30 grams covers nearly 40% of daily needs, an intake that few foods match. This mineral commands muscle contraction, participates in nerve transmission, and helps regulate blood pressure. Pumpkin seeds are indeed among the most concentrated plant sources of magnesium.

Magnesium and health in older adults

In older people, who are often deficient, this intake is relevant to a very concrete point, nocturnal cramps, which magnesium helps to space out. The seeds also provide a lot of potassium and very little sodium. It is precisely this balance between the two minerals that the review links to better blood pressure regulation.

Lipids and plant sterols in pumpkin seeds

Nearly half of the weight of these seeds comes from their lipids, mostly unsaturated fatty acids such as linoleic acid. They also contain plant sterols, especially beta-sitosterol, which compete with dietary cholesterol at the time of its absorption in the intestine. This mechanism is associated with a decrease in bad cholesterol LDL, one of the major cardiovascular risk factors.

Antioxidants and preliminary clinical studies

To these fats are added vitamin E, zinc, and carotenoids, antioxidants that slow oxidative stress and inflammation of the vascular walls. Clinical evidence remains thin, the main findings coming from laboratory studies or those conducted on animals. A small Jamaican trial followed 35 postmenopausal women, some of whom received 2 grams of pumpkin seed oil per day for twelve weeks. Their HDL cholesterol increased and their diastolic blood pressure slightly decreased, an encouraging signal that requires confirmation on a larger scale.

Moderation and preparation tips

It is nevertheless unnecessary to overdo it. These seeds are very calorie-dense and should be limited to a daily handful, about thirty grams. In sensitive individuals, an excess of dietary fiber can indeed cause bloating and digestive discomfort. Soaking them for a few hours before eating reduces their phytic acid, a compound that slightly hinders the absorption of minerals.

Culinary uses and future research

In terms of cooking, these seeds are suitable for a thousand uses. Once sautéed in a pan, they add crunch to a vegetable soup, a salad, or a yogurt, and can also replace pine nuts in a homemade pesto. Future clinical studies will determine how far these effects are confirmed in humans, but the nutritional interest, in itself, leaves little room for debate.