Eating only a small quantity of these seeds can provide several health benefits. But what are they? Pumpkin seeds are a powerhouse of healthy fats, magnesium, zinc, and iron, which reduce, inhibit, and improve many health conditions. A tablespoon of pumpkin seeds contains almost 1 mg of zinc and 40 mg of magnesium, fulfilling around 20 per cent of your daily recommended intake. What happens when you eat pumpkin seeds daily? If you eat a handful of pumpkin seeds every day, many changes are bound to take place in your body, which include: Strengthening of your immunity levels Pumpkin seeds are packed with antioxidants like flavonoids and phenolic acids, along with some amount of vitamin E and carotenoids - all of which help reduce inflammation and protect your cells from harmful free radicals. According to experts, antioxidants are the best way to protect your body from life-threatening diseases like breast and prostate cancer. Improve bladder health Many people suffering from bladder issues like benign prostatic hyperplasia - a condition in which the prostate gland enlarges, causing problems with urination - must eat pumpkin seeds daily. Studies say these help reduce symptoms of an overactive bladder and improve quality of life. Improve heart health Since these seeds are loaded with antioxidants and magnesium, they are extremely helpful in keeping your heart healthy. Studies say they are useful in reducing blood pressure and cholesterol levels - two important risk factors for heart disease. They also help keep the heart vitals of menopausal women in control by reducing diastolic blood pressure and increasing HDL, or good cholesterol, levels by 16 per cent. Lower blood sugar levels If you consume pumpkin seeds regularly, you will notice a drop in your high blood sugar levels, especially if you are a diabetic. According to experts, the high magnesium content of pumpkin seeds may be responsible for their positive effect on diabetes. Can help improve sperm quality It is important for men to eat pumpkin seeds regularly, as they are associated with high-quality sperm production due to a considerable presence of zinc. Studies have found that supplementing with pumpkin seeds due to their high antioxidant levels and even other nutrients like magnesium contributes to healthy testosterone levels and improves overall health. Help regulate sleep For those having trouble sleeping, you can have some pumpkin seeds before going to bed. Since they are a natural source of tryptophan, an amino acid, the seeds help you sleep better. Since they also have magnesium, pumpkin seeds help improve your sleep quality and decrease the amount of time it takes to fall asleep in older adults with insomnia. What happens when you eat way too many pumpkin seeds? Pumpkin seeds are very high in fibre, as a cup contains almost 12 g. Doctors do not advise eating more than the recommended daily amount, as you may end up with gaseous distension and bloating. The fibre in pumpkin seeds helps to bulk up stool and prevent constipation in the long run. However, eating too many pumpkin seeds at once may cause constipation and bloating, leading to discomfort.