Are Pumpkin Seeds Good for You?
Despite their modest size, pumpkin seeds are a powerhouse of rich nutrients and minerals, with extraordinary health benefits.
As a natural source of zinc, manganese, copper, antioxidants, and phytosterols, pumpkin seeds offer an array of health benefits, the full scope of which many people are unaware
Here are some of our favorite lesser-known benefits of this delicious little seed.
Maintain Healthy Blood Pressure – Full of magnesium; pumpkin seeds reduce hypertension because they help the body produce more nitric acid that expands blood vessels and promotes the healthy flow of blood.
Rich in Antioxidants – Pumpkin seeds contain antioxidants that boost immunity and reduce inflammation. Their anti-inflammatory properties promote healthy livers, bladders, bowel, and joints.
Improve Sleep – As a rich source of tryptophan, zinc, and magnesium, pumpkin seeds can improve sleep regulation and boost healthy sleeping patterns.
Support a Healthy Heart – Pumpkin seeds are among the best sources of plant-based omega-3 fatty acids, which protect against heart disease and lowers bad cholesterol. It also reduces the risk of artery hardening, improving overall cardiovascular health.
Control Blood Sugar Balance – These seeds are an abundant source of plant protein and increase insulin regulation, protecting vital organs against type 2 diabetes.
What are Pumpkin Seeds?
Pumpkin seeds characteristically have a white outer husk, which once removed leaves a flat, oval-shaped green seed. Some varieties have a yellow-white husk, while others produce seeds without shells. Commonly called pepitas, these seeds have a mild nutty flavor and fibrous texture. They make a great base for seasonings and turn crispy and crunchy when roasted.
Pumpkin seeds are widely available in supermarkets in all forms; raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled. Their culinary and health benefits have been enjoyed since ancient Aztec times. Today, they are savored as a nutritious snack, sprinkled over salads and breakfast bowls or ground into delicious butter.
Did You Know?
Pumpkins and pumpkin seeds belong to the Cucurbitaceae or gourd family, just like cantaloupe, watermelon, cucumber, and squash. Technically, they are classified as a fruit because their reproductive body, i.e., their seeds, are edible. Originally from Mexico, the most common species are Cucurbita pepo, Cucurbita maxima, Cucurbita moschata and Cucurbita mixta.
Pumpkin Seeds Nutrition & Health Benefits
According to Healthline, a single, 1-ounce serving of 28g (85 seeds) contains:
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
They also contain vitamin B, iron, magnesium, and protein. Pumpkin seeds are a wonderful source of polyunsaturated fatty acids and antioxidants.
How Many Calories are in Raw Pumpkin Seeds?
One ounce of raw, shell-free pumpkin seeds contains approximately 150 calories, with 71% healthy fats, 20% protein, and 9% carbs.
Are Pumpkin Seeds Keto-Friendly?
These appetizing seeds are perfect for keto diets as they only contain 2.8. grams of net carbs per serving.
Are Pumpkin Seeds Good for Health?
Pumpkin seeds may be tiny, but they provide innumerable health benefits. They support cardiovascular, prostate health, as well as strong bones and immune systems. Once you’re aware of just how valuable these seeds are, you’ll be amazed at how easy they are to incorporate into your diet.
Are Pumpkin Seeds Good for Diabetics?
People with insulin resistance typically have low magnesium levels. Pumpkin seeds are rich in fiber, healthy fatty acids, and magnesium which help break down food and transform it into energy. The macromolecules in pumpkin seeds help manage blood sugar and can assist with the healthy management of diabetes.
Are Pumpkin Seeds Good for Hair Growth?
Pumpkin seeds are rich in amino acids, folate, potassium, and zinc, which help improve the quality and strength of tresses. Potassium keeps hair healthy, while zinc maintains collagen and folate stimulates hair growth by improving blood circulation to hair follicles.
Are Pumpkin Seeds Good for Weight Loss?
The high fiber content inherent in these seeds plays an important role in healthy weight loss and maintenance. Fiber takes longer to digest, meaning the body stays full for longer, decreasing the need for snacking. Raw, unsalted pumpkin seeds contain fewer calories and sodium, making them ideal weight-loss snacks.
Are Pumpkin Seeds Good for Your Skin?
Pumpkin seeds are remarkable skincare agents. They’re rich in zinc and vitamins A and C, which help maintain collagen, encourages skin renewal, and slows down the aging process. Their anti-inflammatory properties also help reduce acne inflammation.
General Questions about Pumpkin Seeds
If you’re extracting raw seeds from the pumpkin, it’s best to rest them on wax paper during the drying period, as they can be pretty sticky. Once the seeds are dry, place them on a baking sheet lined with paper towels in a single layer and let them rest in a cool, dark place for about a month.
Bought pumpkin seeds can be stored at room temperature in air-tight containers for up to 3 months, while refrigerated seeds last up to one year in an air-tight container.
Can You Freeze Pumpkin Seeds For Storage?
Seeds in sealed packages can be placed directly in the freezer if the package hasn’t been opened. Frozen seeds can last a year without losing their nutrients. Always stores seeds in resealable, air-tight, and freezer-safe containers or Ziploc bags. To increase their longevity, try to reduce moisture and rid the container/bag of as much air as possible after use.
Can You Soak Pumpkin Seeds?
When you soak pumpkin seeds, you neutralize enzyme inhibitors and release natural enzymes. This increases their vitamin B content, making them easier to digest. Soaking pumpkin seeds for half a day rehydrates them for enjoyable snacking or sprouting.
How to Shell Pumpkin Seeds?
You can shell seeds through rolling or boiling. Placing seeds in a pot of boiling water will cause the shells to slowly fall off. Remove the seeds from the hot water once they’ve shed the majority of shells. If rolling, spread the seeds out on a hard surface and gently roll over them with a rolling pin to produce light cracks in the shell. Don’t use too much force as you only want to crack the shell and not damage the seed inside.
Where Can I Buy Pumpkin Seeds In Bulk?
You can purchase pumpkin seeds in bulk from wholesalers, as well as ordering them online through various suppliers.
Culinary Questions
Is it OK to Eat Pumpkin Seeds Every day?
Yes! The American Heart Association recommends the daily intake of a quarter cup of pumpkin seeds (28g) as part of a healthy diet. This small amount provides adequate nutrients, including fatty acids, zinc, magnesium, and fiber.
What is a Serving Size of Pumpkin Seeds?
The recommended serving size is approximately one-quarter cup a day.
Should I Eat Pumpkin Seeds Raw or Roasted?
When pumpkin seeds are eaten raw, they have a higher percentage of phytic acid, which can make nutrients like iron and zinc less bioavailable. However, this still remains a healthy option. Pumpkin seeds can also be eaten roasted or sprouted.
How to Make Roasted Pumpkin Seeds?
Roasted pumpkin seeds are a healthy alternative to fatty nuts and chips. They can be seasoned with a large variety of spices to suit your palette.
- Preheat the oven 275 degrees Fahrenheit.
- Clean the seeds if necessary by rinsing in a colander under cold water and shake dry. Don’t blot with paper towels, as the seeds will stick together.
- Spread the seeds out in a single, even layer on a baking sheet, drizzled in butter or oil. Add garlic salt, lemon pepper, sea salt, and nutmeg, or even ginger for a flavor boost.
- Bake for 20 minutes or until crisp and golden.
- Stir seeds every 5 minutes to prevent scorching.
How to Enjoy Cooking & Eating with Pumpkin Seeds?
Besides roasting, another option is sprouting or soaking your seeds in water for 12-24 hours. This increases bioavailability, releasing enzymes that contain beneficial vitamins and nutrients. Although you won’t necessarily be able to tell the difference, it also makes the seeds easier to digest. Here are other delicious ways you can include pumpkin seeds into your diet:
- Add them to your oatmeal or granola mix. For this, we recommend roasting your seeds with maple syrup.
- Sprinkle a handful of raw or roasted seeds over salads.
- Blend with your smoothie or toss some over your smoothie bowl.
- Mix pumpkin seed butter with maple syrup, cinnamon, salt, or coconut oil and spread over toast and crackers.
Candied Pumpkin Seeds Recipe
These are a delicious alternative to less healthy, sugary, or fatty snacks. There are many variations to this recipe, but the basics are as follows:
Ingredients
- 1 cup of fresh pumpkin seeds
- ¼ cup of brown sugar (you can use white, but brown is healthier.)
- ½ teaspoon of pumpkin pie spice (you can substitute with cinnamon or other sweet spices for a different flavor.)
- ¼ teaspoon salt
Instructions
- Preheat the oven to 275 degrees Fahrenheit and combine ingredients in a bowl.
- Spread the seeds in a single layer onto a greased foil-lined baking or oven tray.
- Bake for 45 minutes until seeds are glazed and occasionally stir to prevent scorching.
- When done, allow cooling completely before breaking into pieces and storing in an airtight container.
