11 Health Benefits Of Pumpkin Seeds That Will Make You Add Them To Your Diet



Did you know that pumpkin seeds are not only a delicious and nutritious snack, but they also offer a wealth of health benefits? Pumpkin seeds are an excellent source of fiber, protein, zinc, magnesium, and more. They’re also low in calories and fat. Pumpkin seeds have been shown to boost heart health, improve blood sugar levels, support weight loss, and much more. In this article, we’ll take a look at 11 science-backed health benefits of pumpkin seeds.

Nutritional value of pumpkin seeds

Pumpkin seeds are an excellent source of nutrition and offer a wide range of health benefits. Here are some of the key nutrients found in pumpkin seeds:

Protein: Pumpkin seeds are a great source of protein, providing around 5g per 30g serving. This makes them perfect for vegetarians and vegans looking to boost their protein intake.

Fiber: Pumpkin seeds are also a good source of fiber, with around 2g per 30g serving. This helps to keep the digestive system healthy and can also help to reduce cholesterol levels.

Minerals: Pumpkin seeds are rich in minerals including zinc, magnesium, and iron. These minerals are essential for maintaining a healthy immune system, metabolism, and energy levels.

Fat: Although pumpkin seeds do contain some fat, it is mostly unsaturated fat which is beneficial for heart health. Pumpkin seeds also contain omega-3 fatty acids which have been linked to improved brain function and reduced inflammation.

Health benefits of pumpkin seeds

If you’re not already eating pumpkin seeds, you should be! These little seeds are packed with nutrients that can have a big impact on your health. Here are some of the health benefits of pumpkin seeds that will make you want to add them to your diet:

1. Pumpkin seeds are a good source of magnesium.

Magnesium is an important mineral for maintaining healthy bones and muscles, and it’s also involved in energy production and blood sugar control. Getting enough magnesium from food is especially important for people who exercise regularly, as they tend to lose more of this mineral through sweat. One ounce (28 grams) of pumpkin seeds provides about 42% of the RDI for magnesium.

2. They’re also a good source of zinc.

Zinc is essential for immune function, wound healing, and fertility. It’s also involved in many enzymatic reactions in the body. Like magnesium, zinc is lost through sweat, so athletes may need more than the average person. Pumpkin seeds are one of the best plant-based sources of this mineral — one ounce (28 grams) provides almost 19% of the RDI.

3. Pumpkin seeds are high in antioxidants.

Pumpkin seeds contain high levels of several vitamins and minerals that act as antioxidants in the body, including vitamin E and beta-carotene. Antioxidants help protect cells from damage caused by free radicals, which can contribute to Healing. 


Pumpkin seeds are an excellent source of antioxidants. Antioxidants are important for fighting the damage caused by free radicals, which can lead to cell death. Pumpkin seeds are a good source of several different antioxidants, including carotenoids and vitamin E.


Pumpkin seeds are a good source of antioxidants, magnesium, and zinc. They also contain anti-inflammatory properties that can help to reduce inflammation in the body. Pumpkin seeds are an excellent snack for people who are looking for a healthy alternative to processed snacks.

6.May improve heart health

Pumpkin seeds are a good source of fiber, magnesium, and potassium. They also contain antioxidants that may help protect your heart. One study found that people who ate pumpkin seeds had a lower risk of heart disease and stroke. Another study found that pumpkin seed oil improved blood pressure and cholesterol levels in people with high blood pressure.

7.May reduce the risk of cancer

Pumpkin seeds are a good source of antioxidants, including carotenoids and vitamin E. These nutrients scavenge harmful oxygen-containing molecules (free radicals) that can damage cells and contribute to cancer development. Additionally, pumpkin seeds contain phytosterols, compounds that have been shown to reduce the growth of cancerous tumors.

8.May help regulate blood sugar levels

Pumpkin seeds may help regulate blood sugar levels. A small study showed that pumpkin seed extract was able to lower blood sugar levels in people with diabetes. Pumpkin seeds are also a good source of fiber, which can help regulate blood sugar levels.

9.May promote a healthy pregnancy

Pumpkin seeds are rich in nutrients like magnesium, zinc, and iron, which are essential for a healthy pregnancy. They also contain fiber and antioxidants, which may help to protect the developing baby from free radical damage. Additionally, pumpkin seeds are a good source of plant-based omega-3 fatty acids, which are important for brain and eye development. Eating a handful of pumpkin seeds each day may help to ensure a healthy pregnancy.

10.May improve bladder and kidney function

Pumpkin seeds are often lauded for their ability to improve bladder and kidney function. This is thanks to their high content of essential fatty acids, which are thought to help keep these organs healthy. In addition, pumpkin seeds are a good source of magnesium, which is necessary for proper muscle function. Therefore, eating pumpkin seeds may help to keep your bladder and kidneys functioning properly.

11.May boost immunity

Pumpkin seeds may help boost the immune system. They are a good source of zinc, which is necessary for the proper function of the immune system. Additionally, pumpkin seeds are a good source of beta-carotene, which is converted to vitamin A in the body and is important for healthy skin and mucous membranes, which form a barrier against infection.

How to add pumpkin seeds to your diet

If you're looking for a way to add more healthy fats and nutrients to your diet, pumpkin seeds are a great option. Here's how to add them to your diet:

1. Add them to your breakfast cereal or oatmeal.

2. Mix them into Greek yogurt or cottage cheese.

3. Use them as a topping on salads or soups.

4. Make a trail mix with pumpkin seeds, dried fruit, and nuts.

5. Add them to energy bars or homemade granola bars.

Recipes with pumpkin seeds

If you’re looking for a nutrient-rich snack that will satisfy your hunger and taste buds, look no further than pumpkin seeds. These little seeds are packed with vitamins, minerals, and antioxidants that offer a variety of health benefits. Not to mention, they’re also delicious!

Pumpkin seeds can be enjoyed in many different ways. Here are some recipes that feature these nutritious seeds:

1. Roasted Pumpkin Seeds


1 cup raw pumpkin seeds

1 tablespoon olive oil or melted coconut oil

sea salt to taste


Preheat oven to 300 degrees F. Spread the pumpkin seeds on a baking sheet and drizzle with oil. Sprinkle with salt and stir to coat evenly. Bake for about 20 minutes, stirring once or twice, until the seeds are crisp and lightly browned. Enjoy as is or add to your favorite salad or grain dish.
2. Pumpkin Seed Butter

Ingredients: 1 cup raw pumpkin seeds 1/4 cup water 3 tablespoons honey or maple syrup 1 teaspoon vanilla extract 1/4 teaspoon sea salt Instructions: Combine all ingredients in a high-speed blender or food processor and blend until smooth. Store in a jar in the refrigerator for up to 2 weeks. Enjoy on toast, mixed into oatmeal or yogurt, or straight off the spoon!


Pumpkin seeds offer a host of health benefits that make them well worth adding to your diet. From supporting heart health and managing diabetes to aiding in weight loss and boosting energy levels, pumpkin seeds are truly a powerhouse food. If you're not already eating them regularly, be sure to add them to your diet and see for yourself just how beneficial they can be.