Nutrient snapshot:
Pumpkin seeds (approx. 28–30 g / 1 oz)

• Energy ~150 kcal | Protein ~7 g | Fat ~13–14 g (mostly mono- & polyunsaturated).
  
• Magnesium ≈150–180 mg (≈35–45% RDI per 30 g) — key mineral.
  
• Zinc ≈2–2.5 mg per 30 g (important for immunity & male reproductive health).
  
• Iron ≈2.5–4 mg per 30 g (plant non-heme iron).
  
• Tryptophan ≈160–180 mg per 30 g (precursor for serotonin/melatonin — sleep-relevant).
  
• Dietary fiber ≈1.5–2 g per 30 g (contributes to satiety & gut fermentation).

Benefits

1) Heart health

• Why: magnesium, unsaturated fats and phytosterols support normal blood-pressure regulation and favourable lipid handling; antioxidants reduce oxidative stress on vessels.
  
• Evidence: human trials and reviews with pumpkin seed oil and seed supplements show improved BP or HDL in some trials (not universal); animal models and mechanistic studies are supportive. Use conservative phrasing: “may help support normal blood pressure and healthy lipid profiles when consumed regularly as part of a balanced diet.”
  

2) Metabolic health / blood sugar control

• Mechanism: high magnesium + fiber + intact seed matrix slows carbohydrate absorption & improves insulin action. Magnesium intake is associated with lower risk of type-2 diabetes in large cohorts.
  
• Evidence: an acute human trial found adding ~65 g of pumpkin seed reduced postprandial glucose; cohort and meta-analyses link higher dietary magnesium to lower diabetes risk. Claim carefully: “may help support post-meal glycemic control and metabolic resilience.”
  

3) Men’s health — prostate / testosterone (BPH & reproductive support)

• Mechanism: pumpkin seed phytosterols and seed extracts may modulate factors linked to benign prostatic hyperplasia (BPH); zinc supports male reproductive physiology.
  
• Evidence: randomized pilot trials and longer placebo-controlled studies reported symptomatic improvement in men with lower urinary tract symptoms/BPH using pumpkin seed oil/extract (effects modest vs pharmaceuticals). Animal and small human studies suggest benefits for sperm parameters (mechanistic support via zinc, antioxidants). Phrasing: “may support urinary comfort and prostate health; contributes zinc to diets important for male reproductive health.”
  

4) Immunity

• Mechanism: zinc and other trace minerals (plus antioxidant nutrients) contribute to normal immune cell function. Zinc is essential for innate and adaptive immunity.
  
• Evidence: mechanistic and clinical nutrition literature identifies zinc as critical for immune competence. Label phrasing: “good source of zinc — contributes to normal immune function.”
  

5) Sleep (restorative sleep support)

• Mechanism: tryptophan → serotonin → melatonin pathway; magnesium also supports sleep physiology (muscle relaxation / GABA modulation).
  
• Evidence: dietary tryptophan and magnesium are associated with improved sleep metrics in reviews; foods are modest contributors compared with therapeutics. Phrasing: “may support healthy sleep when included in an evening snack or pattern of good sleep hygiene.”
  

6) Cognition (brain health & mood support)

• Mechanism: magnesium and zinc participate in neurotransmission, synaptic plasticity and protect against oxidative stress.
  
• Evidence: epidemiology & reviews link dietary magnesium and zinc status to cognitive outcomes — seeds are a practical dietary source. Phrasing: “contributes minerals that support normal cognitive function.”
  

7) Skin & hair health

• Mechanism: vitamin E precursors, essential fatty acids, zinc and phytosterols support cell membrane health and scalp physiology.
  
• Evidence: limited human RCTs exist for pumpkin seed oil and hair (one 24-week RCT showed increased hair count vs placebo) — promising but not definitive. Wording: “may help support hair density and skin health as part of a nutrient-rich diet.”