Are pumpkin seeds good for you? Read up on the benefits of adding it to your diet and the best and healthiest ways to eat pumpkin seeds.
Pumpkin seeds aka pepitas in Mexico are the nutrient-rich edible seeds found inside the pumpkin. They are flat, light green, and oval-shaped.
The seeds from the oil are pressed to produce pumpkin seed oil. However, pumpkin seeds are also good for you.
This article will look at the benefits of adding pumpkin seeds to your diet, the best ways to add it to your diet, and the best brands of pumpkin seeds.
Benefits of Pumpkin Seeds for Your Diet
1. Pumpkin Seeds Contain High Amounts of Zinc
Pumpkin seeds contain very high amounts of zinc. Zinc is required for the optimal functioning of the body’s immune system.
It’s also a powerful antioxidant and anti-inflammatory that helps optimize the metabolic process.
2. Heart Healthy Magnesium
Pumpkin seeds contain a high amount of magnesium. Magnesium is necessary for healthy blood pressure, a healthy heart, and healthy bone formation.
A ¼ cup of pumpkin seeds contains up to 20% of the daily recommended amount of magnesium.
3. Pumpkin Seeds Are an excellent Source of Protein and Fiber
Pumpkin seeds are also an excellent source of protein and dietary fiber. A 100 gm serving contains about 20% of the daily recommended value of both these nutrients.
4. Lots of Nutrients
Additional nutrients in pumpkin seeds include vitamin E, potassium, folate, and sodium.
5. Reduces Inflammation
Pumpkin seeds help reduce inflammation in the body, which counters the side effects of health issues such as arthritis.
6. Hair Growth Vitamins
There are good things in pumpkin seeds too when it comes to hair growth. Pumpkin seeds contain thiamine, niacin, iron, riboflavin, and pantothenic acid.
Pumpkin seed oil is one of the highly recommended oils for resolving hair growth issues in How to Grow Hair Healthy & Long with Natural Oils.
7. Pumpkin Seeds Improves Insomnia
Pumpkin seeds contain tryptophan, an amino acid that converts into serotonin in the body and aids in more restful sleep.
If you suffer from insomnia, a handful of pumpkin seeds sometimes before bed can help you sleep better.
Pumpkin Seeds Nutrition
Every ounce of shelled pumpkin seeds is 151 calories approx of mostly fat and protein.
Additional vitamins and minerals include copper, fiber, carbs, iron, vitamin K, manganese, magnesium, phosphorous, and zinc.
How to Eat Pumpkin Seeds (6 Different Ways)
1. As a Snack
Eat pumpkin seeds as a snack. Either raw or roasted works fine.
You can add a few taste enhancers such as pink Himalayan salt and spices before eating. You can also fry them if you like although this won’t be as healthy.
2. Eat With Salads
Sprinkle 1 – 2 tablespoons of pumpkin seeds over salads. Keep in mind 100 gm of pumpkin seeds is around 570 calories.
3. Include in Granola
If you like making homemade granola, you can include raw or roasted pumpkin seeds in the recipe.
4. Eat With Veggies
After sautéing or grilling vegetables, you can sprinkle 1 tablespoon of pumpkin seeds over it before eating.
5. Add to Baking Recipes
You can include pumpkin seeds in bread, muffins, bagels, and other baking recipes.
6. Use in Pesto
Use pumpkin seeds instead of or along with other nuts in pesto recipes.
Personally, when I buy Thai food, I top the dish with 2 teaspoons of roasted pumpkin seeds before eating. I love the crunchy flavor it gives the food.
Pumpkin Seed Recipes
Here are some great pumpkin seed recipes you can try out. They’re fast and easy to put together:-
How Much Pumpkin Seeds To Eat Daily
3 – 3.5 tablespoons of pumpkin seeds per day are recommended.
These can be 3 tablespoons of pumpkin seeds alone or a combination of other types of seeds with pumpkin seeds.
Flax seeds and sunflower seeds are great to combine with pumpkin seeds.
The Best Pumpkin Seeds Brand
You can buy pumpkin seeds either raw or hulled. Whichever you choose, make sure they are certified organic such as below:
Food to Live Organic Pumpkin Seeds
Terrasoul Superfoods Organic Pumpkin Seeds
Where to Buy Pumpkin Seeds?
You can find shelled and unshelled pumpkin seeds at the following online locations:-
DIY Pumpkin Seeds at Home
If you have the time, you can prepare your own pumpkin seeds at home.
- Keep the seeds after scraping them out of the pumpkin.
- Separate the seeds from the pulp, rinse the seeds then shake dry while in a colander. Set aside. This video shows How to Clean Off Pumpkin Seeds.
- Spread the seeds onto a baking tray and lightly toss with olive oil and salt.
- Roast for 10 minutes at 325F.
- They’re ready to eat once cool.
If other seeds like flax seeds, chia seeds, and sunflower seeds are already part of your diet, consider adding pumpkin seed into the mix. Your body will thank you for it.
Are Pumpkin Seeds Good for Hair?
Pumpkin seeds are very good for hair. You can get the benefits when you add them to your diet but you also get the most with pumpkin seed oil.
Read Protect Hair Follicles & Promote Shine with Pumpkin Seed Oil. You can also have a look at How to Grow Your Hair Healthy & Long With Natural Oils.
The book covers over 40 natural oils for healthy hair care and growth with a chapter dedicated exclusively to hair growth oils.
This post contains affiliate links which means I will make a small commission if you purchase through those links. Read full disclosure HERE.