Pumpkin Seeds Health Benefits

Pumpkin seeds make a great snack and are full of wonderful health benefits. So why not add some to your diet today?

More and more of us are getting health conscious and what we eat (and don't eat) can have a big impact on our health.

Please note that I am not a health professional and this page is for information purposes only. Please do not make any changes to your medication without consulting your health professional first.

dried pumpkin seed kernels (pepitas) ½ cup (64.5 g)

Energy

361 kcal / 1509 kJ

Protein

19.50 g

Carbohydrate

6.91g

Fiber, total dietary

3.9 g

Sugars, total

0.90 g

Calcium, Ca

30 mg

Iron, Fe

5.69 mg

Magnesium, Mg

382 mg

Phosphorus, P

795 mg

Potassium, K

522 mg

Sodium, Na

5 mg

Zinc, Zn

5.04 mg

Copper, Cu

0.866 mg

Manganese, Mn

2.930 mg

Selenium, Se

6.1 mg

Vitamin C, total ascorbic acid

1.2 mg

Thiamin

0.176 mg

Riboflavin

0.099 mg

Niacin mg

3.217 mg

Pantothenic acid

0.484 mg

Vitamin B-6

0.092 mg

Vitamin A

10 IU

Vitamin E (alpha-tocopherol)

1.41 mg

Vitamin K (phylloquinone)

4.7 mcg

Data from here

Pumpkin seeds may support prostate health because they contain cucurbitacins, a chemical substance which prevents the body converting testosterone into Dihydrotestosterone (DHT) (source). DHT may promote cell growth and lead to an enlarged prostate (source).

The omega-3 fatty acids present in pumpkin seeds may help relieve arthritis (source).

Pumpkin seeds are one of the most concentrated vegetarian sources of zinc (4.51 mg per ½ cup) (source). A study of 396 men showed that a lower intake of zinc correlated with an increased risk of osteoporosis in men. Dietary zinc intake positively affected the bone mineral density (source).

Pumpkin seeds are one of the eight super healthy foods that may help to lower blood pressure (source).

Because pumpkin seeds are high in Magnesium (source), they may help to increase energy levels (source).

The majority of the population of USA are deficient in Magnesium, which may result in osteoporosis, hypertension, diabetes, and heart disease if it becomes chronic. Pumpkin seeds are a particularly rich source of Magnesium (source).

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You can eat pumpkin seeds just as they are raw, or take off the outside husk and eat just the inside kernel, or use them in one of these delicious recipes.

www.food.com/recipe/dancing-pepitas-toasted-pumpkin-seeds-79347

Toasted pumpkin seeds

thecookbook.com.au/2009/03/31/healthy-homemade-toasted-muesli-recipe/

Healthy Homemade Toasted Muesli Recipe

www.taste.com.au/recipes/15978/muesli+slice

Muesli slice

www.food.com/recipe/muesli-cookies-no-flour-just-seeds-361502

Muesli cookies - no flour

See how to remove your own seeds from a pumpkin. Then you'll see demonstrated 3 recipes:

1. Basic sea salt and olive oil roasted seeds - yummy as a snack

2. Sweet and spicy - use as a topping on ice cream or popcorn

3. Soy sauce pumpkin seeds - good to use as a crouton substitute for salads