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Pumpkin seeds (Cucurbita pepo) are widely recognised for their dense nutritional profile and health-enhancing properties. While these seeds are commonly consumed roasted or added to dishes, soaking them in water and drinking the infused liquid, known as pumpkin seed water, is gaining popularity as a convenient and bioavailable way to harness their benefits.

Nutritional Composition of Pumpkin Seeds

Pumpkin seeds are rich in:

• Zinc

• Magnesium

• Phosphorus

• Iron

• Manganese

• Healthy fats (omega-6 and omega-9 fatty acids)

• Antioxidants such as vitamin E and carotenoids

• Phytosterols

• Tryptophan (a precursor to serotonin and melatonin)

• Protein (over 30% by weight in raw seeds)

Soaking seeds in water can make these nutrients more bioavailable by reducing phytic acid, an anti-nutrient that impairs mineral absorption.

How to Make Pumpkin Seed Water

Ingredients:

• 1 tablespoon raw pumpkin seeds (preferably organic and unsalted)

• 1 glass (250 ml) of filtered water

Method:

1. Rinse the seeds to remove any surface debris.

2. Soak them in water overnight (8–12 hours).

3. In the morning, drink the water on an empty stomach.

4. You can also consume the soaked seeds or blend them for a nutrient-rich smoothie.

Health Benefits of Pumpkin Seed Water

1. Supports Brain Function

Pumpkin seeds are rich in magnesium, zinc, and tryptophan. Magnesium helps regulate neurotransmitters and supports cognitive function. Tryptophan aids in serotonin synthesis, potentially enhancing mood and sleep quality.

2. Enhances Prostate and Bladder Health

Pumpkin seed extract has been studied for its role in managing benign prostatic hyperplasia (BPH). The zinc and phytosterols present help reduce prostate inflammation and improve urinary flow in men.

Study: A 2014 study published in Urology International reported that pumpkin seed oil significantly improved BPH symptoms in a 12-month trial.

3. Promotes Heart Health

Combining magnesium, omega-6 fatty acids, and antioxidants helps reduce blood pressure, improve lipid profiles, and lower the risk of heart disease. Magnesium also supports regular heart rhythm and vascular tone.

4. Supports Bone Density

With nearly 40% of the recommended daily intake (RDI) of magnesium per 100g, pumpkin seeds support bone mineralisation and prevent age-related bone density loss, particularly in postmenopausal women.

5. Antioxidant and Anti-Inflammatory Effects

Pumpkin seeds contain vitamin E, carotenoids, and polyphenols, which scavenge free radicals and reduce oxidative stress. These antioxidants may also support skin health and delay visible ageing.

6. Improves Sleep

Tryptophan supports the production of melatonin, the sleep-regulating hormone. Drinking pumpkin seed water in the evening may help relax the nervous system and promote better sleep quality.

7. Aids in Blood Sugar Control

High in fibre, magnesium, and protein, pumpkin seeds help improve insulin sensitivity and slow carbohydrate digestion, beneficial for individuals with Type 2 diabetes or insulin resistance.

Study: A 2010 study published in Journal of Medicinal Food showed that pumpkin seeds reduced blood sugar levels in diabetic rats.

Who Should Avoid It?

• Individuals with pumpkin or seed allergies

• Those with low blood pressure or on antihypertensive medications should monitor intake due to the hypotensive effects of magnesium

• Always consult a doctor before regular use if you have chronic kidney disease or are taking diuretics

Bottom Line

Pumpkin seed water is a simple, natural, and effective way to introduce a range of essential minerals and antioxidants into your daily routine. For those looking for clean, plant-based wellness solutions, especially in line with Satthwa’s focus on natural and Ayurvedic self-care, this remedy aligns with traditional health principles while backed by modern science.