The pumpkin fruit, in general, is grown as a field vegetable crop. Its seeds, at the same time, have been in use as food, and to extract pumpkin seed oil since centuries. Generally, the pumpkin fruit is allowed to mature completely in order to obtain good-quality seeds. Each fruit contains up to 500 cream-white husky seeds located at its central hollow cavity; interspersed in between net like mucilaginous network. The seeds are semi-flat, feature typical ovoid shape with a conical tip. Inside, its kernels feature olive-green color, sweet, buttery in texture and nutty in flavor. Pepitas enjoyed as snack, added in desserts and in savory dishes.

1. They help with prostate health
Research suggests that pumpkin seed oil and pumpkin seeds may be beneficial in supporting prostate health as well as treating benign prostatic hyperplasia (BPH, or enlarged prostate). Prevention magazine reports that pumpkin seeds have protective compounds known as phytosterols, which might be responsible for shrinking the prostate. They also offer chemicals that may prevent some transformation of testosterone into dihydrotestosterone (DHT), which is associated with enlarged prostate.

2. Pumpkin Seeds Are Good for Bone Health
While pumpkin seeds may not contain much calcium, they do contain vast amounts of other minerals which are important for bone health, including magnesium, manganese, zinc, and phosphorous. While there aren’t any significant studies (that I am aware of) which specifically look at pumpkin seeds and bone health, numerous studies have shown a link between zinc deficiency and osteoporosis.  Zinc deficiency is a huge concern, in part because foods are now grown on nutrient-depleted soil. A PLOSONE study found the global prevalence of zinc deficiency to be upwards of 17%. Even in wealthy western countries, zinc deficiency was common at upwards of 7.5%. A single ounce of pumpkin seeds will provide 14% of your RDA for zinc.

3. They are chock-full of antioxidants
Pumpkin seeds are unique in their abundance of antioxidants. WHFoods.org notes that the seeds contain numerous forms of vitamin E, as well as the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic and syringic acid. Antioxidant phytonutrients like lignans are also found in pumpkin seeds, including the lignans pinoresinol, medioresinol and lariciresinol. Importantly, says the site, "this diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food." They're special!

4. They boost your magnesium
That same cup of roasted pumpkin seeds also boasts 168 milligrams of magnesium, more than half of the 310 mg adult women should consume daily. The body needs magnesium for many processes, including regulating muscle and nerve function, blood sugar levels and blood pressure, plus making protein, bone and DNA. 

5. They pump up your potassium
The body likes potassium for jobs such as helping muscles contract, regulating fluids, balancing minerals and maintaining blood pressure; it may also help reduce the risk of recurrent kidney stones and bone loss as the body ages. Doctors recommend that adults consume at least 4,700 milligrams of potassium every day, which is twice as much as most people get. Pumpkin seeds are a notably rich source of this important mineral with 588 mg per cup. Compare that to the famous potassium source known as a banana - a medium one provides 422 mg.

6. They bolster your immunity
There’s a reason that treatments to prevent and quell the common cold generally contain zinc; it’s an important mineral that plays a significant role in immune function. Doctors recommend 8 mg of zinc daily for adult women, and a cup of pumpkin seeds will almost meet that with its 6.59 mg.