Pumpkin seeds are small but powerful and come from pumpkins, which belong to the Cucurbita family. This group also includes gourds, melons, and squash. Though they are often overlooked, pumpkin seeds are packed with important nutrients. They are rich in protein, fiber, healthy fats, and minerals like magnesium and phosphorus. They also contain plant compounds called phytosterols and polyphenols, which are known for their health benefits. Let’s dive into the benefits of pumpkin seeds and why incorporating them into your diet can be a game changer.
The Benefits of Pumpkin Seeds
Pumpkin seeds aren’t just a crunchy snack—they’re a source of nutrition. Research shows that seeds and nuts can be key to a healthy diet. Eating pumpkin seeds regularly might lower the risk of heart disease. These seeds help balance cholesterol, which is crucial for heart health.
But the potential benefits go beyond the heart. Early studies suggest pumpkin seeds may help in the fight against cancer, Alzheimer’s, and type 2 diabetes. While more research is needed to confirm these findings, the possibilities are exciting.
Whole Seeds or Shelled, Which to Choose?
Pumpkin seeds come in two forms. Whole seeds with their shell and shelled seeds, called pepitas. Whole seeds have a cream-colored shell and a crunchy texture. Some people enjoy this texture, while others prefer the softer pepitas, which are green and shell-free.
Nutritionally, whole seeds have more fiber—5.22 grams per ounce—compared to 1.84 grams in pepitas. However, both offer plenty of protein and healthy fats, so whichever you choose, you’ll enjoy the benefits of pumpkin seeds either way.
Nutritional Breakdown: Fiber, Fats, and More
Shelled seeds have more fat than whole seeds. An ounce of roasted pepitas has 13.9 grams of fat, mostly the good kind—monounsaturated and polyunsaturated fats. Whole seeds have less fat at 5.5 grams per ounce, but both types are great for increasing your healthy fat intake.
Pumpkin seeds are also rich in minerals like iron, magnesium, phosphorus, potassium and zinc. Pepitas, in particular, have 37% of your daily magnesium and 27% of your daily phosphorus needs in just one ounce. Whole seeds also provide a good amount of potassium and zinc, making them a solid choice for added nutrition.
Here is a table with borders displaying the nutrition information for a 1-oz serving of unsalted pumpkin seeds:
| Nutrient | Amount |
|---|---|
| Energy | 163 kcal |
| Carbohydrates | 4.2 g |
| Protein | 8.5 g |
| Fat | 13.9 g |
| Calcium | 15 mg |
| Iron | 2.3 mg |
| Magnesium | 156 mg |
| Zinc | 2.2 mg |
| Copper | 0.4 mg |
| Selenium | 2.7 mcg |
| Phosphorus | 332 mg |
| Manganese | 1.3 mg |
This table outlines the nutritional content based on data from the USDA.
Raw or Roasted Which Is Better?
The choice between raw and roasted seeds depends on your taste. Raw seeds can be a bit bitter but roasting enhances their nutty flavor. You can also season them with salt, chili powder or cinnamon for a tasty twist.
However, roasting at high heat may reduce some of the seed’s beneficial compounds. So, if health benefits are your focus, raw seeds might be better. But if taste and texture are more important, roasted seeds are hard to beat.
How to Roast Pumpkin Seeds
Roasting pumpkin seeds at home is easy. Scoop them from a fresh pumpkin, rinse off the pulp, and dry them with a towel. Toss the seeds with olive oil, season them as you like, and bake at 350°F (176°C) for 20-30 minutes, or until golden. Pepitas roast faster, usually in 10-15 minutes.
Removing shells from whole seeds can be tricky, and most people prefer buying shelled seeds. But if you enjoy a challenge, a nutcracker might help you crack the tough shells!
Creative Ways to Use Pumpkin Seeds
Pumpkin seeds are versatile and can add a nutritional boost to many meals. Here are a few ways to incorporate the benefits of pumpkin seeds into your diet:
- Mix them into granola with oats and honey.
- Sprinkle them over salads for added crunch.
- Blend them into pesto with basil and garlic.
- Use them as a topping for smoothie bowls.
- Crush them to coat fish or chicken for a crispy crust.
These options make pumpkin seeds more than just a snack—they can be a flavorful addition to any meal.
Storage Tips for Pumpkin Seeds
Store-bought roasted seeds can last for months in a cool, dry place. For longer freshness, keep them in the fridge for up to six months, or freeze them for a year.
Fresh seeds from pumpkins spoil faster due to moisture. After roasting, store them in an airtight container for up to two weeks, or refrigerate or freeze them for longer storage.
Final Thoughts on the Benefits of Pumpkin Seeds
Whether whole or shelled, raw or roasted, pumpkin seeds are a nutritional powerhouse. Packed with protein, fiber, healthy fats, and essential minerals, they offer an array of pumpkin seeds benefits that can support heart health, balance cholesterol, and potentially even fight chronic diseases. Plus, their potential health benefits—from heart health to disease prevention—make them more than just a seasonal treat.
Next time you carve a pumpkin, don’t throw out the seeds. The benefits of pumpkin seeds are undeniable—why not make them a staple in your kitchen?
FAQ’s
How much pumpkin seeds should you eat per day?
A healthy amount is about 1 ounce (28-30 grams) of pumpkin seeds per day. This is about a small handful and gives important nutrients like magnesium, zinc, and healthy fats without too many calories.
What are 5 benefits of eating pumpkin?
- Full of Nutrients: Pumpkin has lots of vitamins like A, C, and E, plus potassium and fiber.
- Boosts Immunity: Vitamins A and C help keep your immune system strong.
- Good for Eyes: The beta-carotene in pumpkin helps protect your vision and prevents eye problems.
- Helps with Digestion: Pumpkin is high in fiber, which helps with digestion and prevents constipation.
- Good for the Heart: Potassium and antioxidants in pumpkin can help lower blood pressure and improve heart health.
What is the best time to eat pumpkin seeds?
The best time to eat pumpkin seeds is between meals or in the evening. They are high in magnesium, which helps relax your muscles and can improve sleep when eaten before bed.
What do pumpkin seeds do for the female body?
Pumpkin seeds help balance hormones, especially during menopause. They have magnesium, which is good for bones, and zinc, which helps improve skin and boosts the immune system.
