Exciting news! It’s getting closer and closer to Halloween! Even though this holiday may look different for you this year, there’s still nothing preventing you from decorating. In fact, maybe it’s more necessary this year than any other. Of course, decorating for Halloween means pumpkins! And what should you do with all the guts you scoop out, in quest of making jack-o-lanterns? Go through and get the seeds out! Pumpkin seeds are so good for you; here are some health benefits.

1. Pumpkin Seeds May Help You Sleep

Pumpkin seeds are a great source of magnesium, at 31mg per seed. Since magnesium helps you sleep, so do these. They also have tryptophan, another sleep agent. (1, 2)

2. They Could Help With Fertility Issues

Low levels of zinc in the body have been linked to a reduced sperm count. Pumpkin seeds are chock-full of zinc too, and an easy way to get your levels up. (3)

3. May Help Fight Obesity

Pumpkin seeds are a good source of fiber–and that goes doubly if you leave the shells on. A high fiber intake has been linked to a reduced risk of obesity, so replace your snacks with seeds! (2)

4. Pumpkin Seeds Help Diabetics

Pumpkin seeds have many proteins that help to stabilize the blood sugar levels and can help with insulin regulation for diabetics, as well. (4)

5. They Are A ‘Safe’ Snack

Pumpkin seeds are unlikely to set off allergic reactions or food intolerances, so they’re a good universal snack. Additionally, pumpkin seeds, being seeds, are both gluten-free and vegan, so they are pretty much safe from any dietary restrictions. (3)

6. Can Help With Bladder Health

Although future research is needed, preliminary research has shown that pumpkin seed oil has applications in the treatment or prevention of urinary issues. (1)

7. A Good Source Of Magnesium

We’ve mentioned magnesium as a sleep aid, but it’s also a vital mineral for your body’s health. “As a mineral, magnesium actually helps with a lot of the somatic (bodily) functions,” says Professor Judith Wylie-Roset. She is the division head for health promotion and nutrition research at the Albert Einstein College of Medicine in New York. “Historically we ate a lot more magnesium, but as we have processed food, it is processed out and may not be replaced that much.” (2)

8. Loads Of Anti-Oxidants

Pumpkin seeds have many anti-oxidants, such as carotenoids and vitamin E. Anti-oxidants help protect your body against free radicals, which attack and damage cells. (1, 3)

9. Can Help Your Heart

Pumpkin seeds are a great source of alpha-linolenic acid (ALA), a type of Omega-3 fatty acid. Studies show regular consumption of pumpkin seeds could be a factor in the prevention of heart disease. They reduce the risks of your arteries hardening. However, consider either making them at home or seeking out unsalted ones. Ordinary store-bought ones are often over-salted to an unhealthy level. (1, 2, 3)

10. Can Even Help Grow Hair

Pumpkin seeds contain both vitamin C and cucurbitacin, which are known for helping hair growth. It may not turn you into Rapunzel any time soon, but it’s a nice side effect for sure. (4)