Pumpkin Seeds: A Natural Ally for Bladder and Hormonal Health

Pumpkin seeds are earning recognition as a nutrient-dense superfood with a wide range of benefits, particularly for urinary and hormonal health in both men and women. A daily serving—just a few tablespoons—can support maturing bodies thanks to their rich content of essential minerals, antioxidants, and unique plant compounds.

Nutritional Powerhouse

Pumpkin seeds are loaded with:

• Proteins, carbohydrates

• Monounsaturated and polyunsaturated fatty acids

• Carotenoids, tocopherols, and tryptophan

• Delta-7 sterols and various phytochemicals (antioxidants)

• Zinc, magnesium, potassium, selenium, and phosphorous

These compounds contribute to a host of health benefits, including improved spermatogenesis (likely due to high zinc content), enhanced wound healing, and antimicrobial, anti-inflammatory, antioxidant, and anti-ulcerative effects (Batool et al., 2022; Kim et al., 2012).

Valuable Yet Often Wasted

• Pumpkin peel contains alcohol-insoluble polysaccharides (AIP), which may support gut microbiota and bile acid modulation (2006 study). Try leaving the skin on when roasting if it is an organic pumpkin and the skin is not too thick or blend them cooked into a soup.

• Pumpkin pulp and seeds are rich in amino acids, active proteins, minerals, and pectin. They are excellent sources of potassium, phosphate, magnesium, lipids, and proteins. The pulp can also be cooked into soups.

• Pumpkin pulp also provides carotenoids, tocopherols, phenolic compounds, and terpenoids with proven health-protective propertie.

Key Micronutrients in Focus

Zinc: May help to regulate hormones, and may supports prostate health, strengthen immunity, and may promote urinary tract integrity (Vahlensieck et al., 2015).

Potassium: May help to regulate fluid balance and nerve signalling, and plays a key role in relaxing bladder and pelvic muscles—helpful in reducing bladder spasms and urinary urgency

Selenium: A powerful antioxidant that may supportp thyroid hormone function, hormone metabolism, and detoxification. It also possibly contributes to reducing inflammation in the bladder and reproductive organs (Zerafatjou et al., 2021).

Muscle Relaxation and Nutrient Support

• Magnesium & Potassium: Together, these minerals support smooth muscle relaxation in the bladder and pelvic floor, which may improv urinary control and reduce urgency or spasms.

• Zinc & Selenium: May help to balance hormones and support reproductive organ health in both men and women, while also defending against oxidative stress.

Possible Health Benefits at a Glance:

• CVD Preventive

• Anti-Cancer

• Anti-Diabetic

• Anti-Inflammatory

• Anti-Oxidative

• Liver Friendly

Diabetes and Blood Sugar Management

Extensive research supports pumpkin’s antidiabetic potential effects (Batool et al., 2022; Kim et al., 2012)

• Extracts from pumpkin flesh, seeds, and peel have shown effects on lowering blood glucose and enhancing insulin levels.

• Pumpkin inhibits α-glycosidase, an enzyme responsible for breaking down complex carbs into glucose, thereby slowing blood sugar spikes

• Clinical studies indicate pumpkin juice and polysaccharide granules may reduce fasting and postprandial blood glucose in people with diabetes .

However, while results are promising, more research is needed to pinpoint the exact mechanisms of pumpkin’s antidiabetic action.

Mood and Mental Health

Tryptophan—a key amino acid in pumpkin seeds (576 mg/100g)—is a precursor to serotonin, contributing to mood regulation. Studies indicate pumpkin seed extracts may as part of a protocol help alleviate depression and anxiety symptoms (Batool et al., 2022; Kim et al., 2012).

Bladder and Urinary Health

Emerging research highlights pumpkin seed extract and oil (from Cucurbita pepo and Cucurbita maxima) as supportive for bladder function:

• Overactive Bladder (OAB) & Nocturia: Small clinical trials report reductions in urgency, frequency, and nighttime urination [Nishimura et al., 2014].

• General Urinary Disorders: Improvements in urinary control have also been documented [Zerafatjou et al., 2021].

• Prostate Health in Men: Especially effective for benign prostatic hyperplasia (BPH), pumpkin seed extract was shown to reduce urinary symptoms in 41% of men over 12 weeks, with 96% experiencing no side effects [Vahlensieck et al., 2015; Friederich et al., 2000].

Hormonal Support

Pumpkin seeds contain phytoestrogens, plant-based compounds that mimic oestrogen, which may:

• Help balance hormones and relieve menopausal symptoms such as hot flashes and bladder irritation.

• Support women through perimenopause and menopause due to their zinc and micronutrient profile.

Traditional to Modern Use

Historically used in herbal medicine for urinary and reproductive health, pumpkin seeds are now widely accessible in various forms:

• As a Snack: Raw or roasted

• In Meals: Toss into salads, smoothies, yogurt, or granola

• Supplements: Available as oil or capsules for targeted therapeutic use

Important: Always consult with a healthcare provider before starting any supplement, especially for urinary or hormonal health concerns.

References:

Batool, M., Ranjha, M.M.A.N., Roobab, U., Manzoor, M.F., Farooq, U., Nadeem, H.R., Nadeem, M., Kanwal, R., Abdelgawad, H., Al Jaouni, S.K., Selim, S. and Ibrahim, S.A., 2022. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants, 11(11). https://doi.org/10.3390/plants11111394.

Nishimura, M., Ohkawara, T., Sato, H., Takeda, H. and Nishihira, J., 2014. Pumpkin seed oil extracted from Cucurbita maxima improves urinary disorder in human overactive bladder. Journal of Traditional and Complementary Medicine, [online] 4(1), pp.72–74. https://doi.org/10.4103/2225-4110.124355.

Zerafatjou, N., Amirzargar, M., Biglarkhani, M., Shobeirian, F. and Zoghi, G., 2021. Pumpkin seed oil (Cucurbita pepo) versus tamsulosin for benign prostatic hyperplasia symptom relief: a single-blind randomized clinical trial. BMC Urology, [online] 21(1), pp.1–7. https://doi.org/10.1186/s12894-021-00910-8.