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5 side effects of eating too many pumpkin seeds

Pumpkin seeds pack a punch, but consuming it in large quantities is not a great idea. Read on to know more about its and side effects.
pumpkin seeds
Anywhere you go, carry pumpkin seeds along as a quick snack! Image courtesy: Shutterstock
Aayushi Gupta Updated: 19 Jan 2024, 14:45 pm IST
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Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a powerhouse of nutrition. They’re sweet and nutty in taste and popularly known as ‘pepitas’.  While pumpkin seeds benefits are enormous in terms of being a great source of zinc, magnesium, phosphorus, copper, niacin, tryptophan, and protein. What’s more? They’re also a rich source of essential fatty acids that help maintain healthy blood vessels and lower bad cholesterol in the body. 

But like they say, overdoing anything is a bad idea, it’s the same with pumpkin seeds. So are pumpkin seeds good for you? Consuming it in moderate quantities is beneficial, but the moment you go overboard, you will experience side effects! Health Shots got in touch with dietitian Priya Palan, to understand pumpkin seeds side effects. 

side effects of pumpkin seeds
Pumpkin seeds are healthy but that doesn’t mean you can overeat them. Image courtesy; Shutterstock

What is the safe quantity of pumpkin seeds to eat per day?

Pumpkin seeds are packed with nutrients. But going overboard can do more harm than good. If you are wondering how many pumpkin seeds you can eat daily, then here is your reply! The American Heart Association recommends one ounce (about a quarter cup or around 28 to 30 grams) of pumpkin seeds daily. “Remember not to exceed the recommended quantity, as doing so can lead to various health problems. Just speak to an expert before including them in the diet. It will be a good idea to follow an expert’s advice, and then only eat pumpkin seeds,” says Palan.  

So without further ado, let’s try and understand the kind of problems that pumpkin seeds can cause if not consumed in moderation

Side effects of pumpkin seeds


1. Digestive issues

Pumpkin seeds can invite abdominal pain if consumed in larger quantities. They are high in fiber and eating too much can cause bloating and gas. They are also loaded with fatty oils, which on ingestion beyond acceptable levels can cause cramping and pain. So, be vigilant, while eating the seeds

2. Allergies

Did you know that many people can be allergic to pumpkin seeds. These seeds can trigger certain allergic reactions causing throat irritation, coughing, and even a headache.

3. Weight gain

Do you want to battle the bulge or are you trying to get back in shape? Then, you must avoid eating too much pumpkin seeds. This is so because the seeds are jam-packed with calories,  and if eaten in excess, these can make you pile on extra kilos.

side effects of pumpkin seeds
Pumpkin seeds can result in weight gain. Image courtesy: Shutterstock

4. Not safe for those with low blood pressure

If you already have low blood pressure (hypotension), then just bid adieu to pumpkin seeds as they are antioxidant in nature, and help to lower blood pressure. Consult an expert before opting for these seeds, in case you wish to eat them.

Also, read: 10 quick tricks to bring your high blood pressure down

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5. Cannot be given to infants

Pumpkin seeds are packed with fiber and fatty acids, and going above the recommended quantity in infants can trigger stomach cramps and even diarrhoea.

How to consume pumpkin seeds

Pumpkin seeds can be eaten alone or added to dishes such as salad, granola bars, smoothies for taste and crunchy texture. You can also add them to snacks or other food items, like salad and smoothies to nullify the side effects. If you are wondering how to cook pumpkin seeds, then you can bake these. You can also roast these, but make sure you dry them first. 

So that you know, we hope you’ll be careful while consuming pumpkin seeds. 

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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