Health Benefits Of Pumpkin Seeds

Halloween is upon us. Most likely, you’re either getting the family ready for trick-or-treating or getting yourself ready for a Halloween party.

Either way, chances are you took the time to carve out a pumpkin this year.

Before you just throw away all the gunk from the inside of the pumpkin, consider keeping the seeds for a tasty snack! Especially if you have kids.Pumpkin Seeds Benefits

Pumpkin seeds may not sound like the perfect snack, but they really are. Not only do they taste good, but they are actually very nutritious!

Pumpkin Seeds Nutrition Data

Nutrition Facts

Amount Per Serving:1 oz.(~85 seeds)
% Daily Value*
Total Fat:5 grams7%
– Saturated Fat:1 gram5%
– Polyunsaturated Fat:2.5 grams*
– Monounsaturated Fat:1.7 grams*
Cholesterol:0 milligrams0%
Total Carbohydrate:15 grams5%
– Dietary Fiber:5.2 grams20%
Protein:5 grams10%


Calcium:5 grams (10%)Iron:0.94 mg (5.2%)
Magnesium:74 mg (18.5%)Sodium:5 mg (0%)
Manganese:0.14 mg (7%)Copper:0.19 mg (9.5%)
Potassium:261 mg (7.5%)Zinc:2.92 mg (19%)
Phosphorus:26 mg (2.6%)


Vitamin C:0.1 mg (0.16%)Thiamin:0.01 mg (0.6%)
Vitamin B-6:0.01 mg (0.5%)Pantothenic Acid:0.01 mg (0.16%)
Riboflavin:0.01 mg (0.58%)Niacin:0.08 mg (0.4%)
Vitamin B-12:0.0 μg (0%)Folate:3 μg (0.75%)
Vitamin A:18 IU (0.3%)Vitamin D:0.0 IU (0%)

Amino Acids:

Tryptophan:0.092 gramsThreonine:0.194 grams
Isoleucine:0.271 gramsLeucine:0.446 grams
Lysine:0.393 gramsMethionine:0.118 grams
Cystine:0.065 gramsPhenylalanine:0.262 grams
Valine:0.423 gramsArginine:0.864 grams
Histidine:0.146 gramsAlanine:0.248 grams
Glycine:0.385 gramsProline:0.214 grams
Aspartic Acid:0.531 gramsSerine:0.246 grams
Glutamic Acid:0.925 grams
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Pumpkin Seeds Nutrition Facts

1 oz. (about 85 seeds) contains:

Magnesium: 74 mg, which is 18.5% of the recommended daily intake. Magnesium is important for controlling blood pressure, regulating nerve and muscle functions and helping with cell division. In the last few years, there are more and more people with magnesium deficiency.

Iron: 0.94 mg, which is 5.2% of the recommended daily intake. Iron is important for transporting oxygen from the respiratory organs to all other cells in the body. Iron is also important for the creation of connective tissue and some hormones.

Zinc: 2.92 mg, which is 19% of the recommended daily intake. Zinc helps the body destroy pathogenic microorganisms. Zinc is also important for proper growth and development in children, and is necessary for the production of proteins and DNA.

Potassium: 261 mg, which is 7.5% of the recommended daily intake. Potassium is important for controlling blood pressure. It prevents the harmful effects of sodium on blood pressure.

  • Pumpkin seeds are rich in antioxidants. Antioxidants successfully destroy free radicals.
  • There are 550 calories in 100 grams of dried pumpkin seeds, 45 grams of healthy fats and 25 grams of protein. That is the same amount of protein found in 4 eggs.
  • More than 20% of pumpkin seeds are proteins.
  • Pumpkin seeds contain sterols. Sterols can lower cholesterol a lot.
  • There are 11 grams of carbs in 100 grams of dried pumpkin seeds.
  • Pumpkin seeds do not contain much sugar and salt, unless they are added during preparation.

Pumpkin Seeds Oil

50% of pumpkin seeds is oil that contains a lot of vitamin E. Vitamin E is an antioxidant that fights free radicals. The specific antioxidants from vitamin E are tocopherol and tocotrienol. They are very important for immunity and proper cell function.

Pumpkin seeds also contain carotenoids. These are antioxidants that reduce risk of some diseases, such as cancer and eye diseases.

On top of that, pumpkin seed oil has no side effects. It is believed that the main reason for the healing properties of these seeds is the content of antioxidants.

Antioxidants such as vitamin E derivatives and carotenoids protect cells from damage and act as a preventative for various diseases.

Pumpkin seeds are rich in important nutrients. If you eat 50 grams of this delicious snack, it will not increase your body weight, but you will take in many nutrients such as healthy fats, proteins, vitamins and minerals.

Pumpkin Seeds Health Benefits

Here are just a few of the pumpkin seeds benefits:

May Help Lower Cholesterol & Boost Immune System

A previous report published in the Journal of Agricultural and Food Chemistry focused on the amount of phytosterols contained in the most commonly consumed nuts and seeds in the United States.

Pumpkin seeds landed pretty high on the list with 265mg in 100 grams. Phytosterols are a chemical structure found in plants that is similar to cholesterol.

It is widely believed that phytosterols help boost your immune system and reduce the amount of cholesterol in your blood.

In case you were wondering, pistachios and sunflower seeds topped the list as being the richest in phytosterols.

May Help With Diabetes

Pumpkin seeds are rich in healthy unsaturated fatty acids. They have been found to be effective in regulating blood sugar levels and increasing the body’s sensitivity to insulin.

Study reveals that pumpkin seeds may help prevent both the development of diabetes and its complications.

Pumpkin Seeds For Weight Loss

They are a rich source of fiber and protein, substances that are crucial in appetite control and therefore in weight loss.

However, consume them in moderation because a cup of seeds contains about 285 calories.

May Help Prostate Health

Pumpkin seeds contain oil that is believed to interrupt benign prostatic hypertrophy, a common condition that can affect men over the age of 50.

This condition is basically the enlargement of the prostate gland, commonly caused by the too much testosterone and dihydrotestosterone (DHT).

Additionally, pumpkin seeds are also high in zinc, another nutrient known to have a positive effect on prostate health. More research is needed to determine what role, if any, zinc plays when it comes to your prostate.

Pumpkin Seeds Improve Fertility And Potency

One ounce of pumpkin seeds contains 2,92 mg of zinc. That is almost 20% of the recommended daily intake for men. What’s more this is Zinc from natural sources and is easily absorbed.

Men who do not get enough zinc have poor sperm quality and problems with fertility and potency.

Sperm is especially sensitive to oxidative stress, which damages DNA and reduces the sperm count. The antioxidant effects of zinc improve sperm quality.

Are Pumpkin Seeds Good For You

Vitamins and minerals also affect testosterone levels. Healthy fats, antioxidants and vitamin A in pumpkin seeds are great for healthy testosterone levels which is the most important hormone for men.

Pumpkin seeds for potency are traditionally used mixed with honey.

Protect Your Bones (Especially Men)

A previous study published in the American Journal of Clinical Nutrition showed a correlation between eating zinc foods and osteoporosis.

The study looked at the dietary intake of zinc in 396 men. Researchers concluded that eating more zinc foods has a “positive association with bone mineral density” in men. As previously mentioned, pumpkin seeds have a high amount of zinc.

May Help With Arthritis

Another benefit of pumpkin seeds is that it may possess anti-inflammatory benefits for those with arthritis.

While research is limited to only animal studies, researchers believe that pumpkin seeds can actually reduce inflammatory symptoms associated with arthritis, with none of the side effects that come along with prescription drugs.

While these are very positive results, it would be wise to talk to your doctor about the potential benefits of pumpkin seeds versus the medicine you are already taking.

Pumpkin Seeds For Better Sleep

Pumpkin seeds are an excellent source of tryptophan. Tryptophan is an amino acid that helps in the synthesis of chemicals in the brain that are important for the regulation of sleep.

Since one ounce of seeds contains 0.092 grams of tryptophan, it will help you sleep better. Just one gram of tryptophan will ensure you a peaceful and healthy sleep.

Although pumpkin seeds contain more tryptophan than any other food, you need to eat more than 90 grams of these seeds to get one gram of tryptophan.

However, that is not impossible, especially if you have a habit of snacking on something all day long.

The magnesium from these seeds will also help you sleep better. Enough magnesium is very important for sleep regulation. Too much or too little magnesium can cause sleep problems.

Pumpkin Seeds Recipe

Roasting pumpkin seeds at home is not difficult at all, you just need to prepare raw seeds, a little water, salt and flour, and be careful not to burn them.

The basic rule, which should be followed when roasting all types of seeds, is to clean them well first, then moisten them well, but not excessively.

Now is time to add some salt. Some people also add flour, because they think that it will stick better to the seeds, but this is not necessary.

Evenly arrange the seeds in a baking tray and cover it with baking paper. Then put them to bake in a preheated oven at 320 degrees.

The pumpkin seeds are baked for about 30 minutes and after 15 minutes it would be good to stir them every 4-5 minutes checking if they are already roasted. Cool the seeds before eating.

Do you have a favorite recipe? Let’s hear your thoughts on pumpkin seeds in the comments below!

Are Pumpkin Seeds Good For You?

Whenever you want to snack on something, and you want it to be healthy, take pumpkin seeds. They are a great source of many essential vitamins and minerals, including magnesium, manganese, iron, zinc, copper and protein.

Pumpkin seeds are tiny, but they are real nutrient bombs. By consuming small amounts of pumpkin seeds, you can get a significant amount of important nutrients.

That is why pumpkin seeds are great for a healthy heart and prostate, potency, digestion, good sleep, weight loss and more.

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