Pumpkin Seeds are a Superfood full of Health Benefits

Pumpkin seeds are so tasty and full of health benefits that I add them to many of my meals. The bonus nutrient value is that they are the only seed that is alkaline-forming.

pumpkin seeds sharpened

Pumpkin Seeds Health Benefits

  • Pumpkin seeds are an excellent source of tryptophan which is converted into serotonin and niacin. Serotonin is very helpful in helping us to have a good night’s sleep.
  • According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
  • Pumpkin seeds reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
  • Used in many cultures as a natural treatment for tapeworms and other parasites.
  • Good for Prostate Health! The oil in them alleviates difficult urination that happens with an enlarged prostate.
  • Pumpkins and their seeds were an important Native American Indian food used for their dietary and medicinal properties.
  • They are high in zinc; in a study of almost 400 men (age from 45-92) published in the American Journal of Clinical Nutrition, they found a correlation between low dietary intake of zinc, low blood levels of the trace mineral and osteoporosis at the hip and spine.

10 Nutritional Benefits of Pumpkin Seeds

  1. Filled with lots of minerals including phosphorus, magnesium, manganese, zinc, iron and copper.
  2. Are a good source of vitamin K.
  3. Contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol.
  4. Contain L-tryptophan, which helps with good sleep and lowering depression.
  5. They are high in zinc, making them are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
  6. Are a good source vitamin E; contain about 35.10 mg of tocopherol-γ per 100 g.
  7. The most alkaline-forming seed.
  8. Are also an excellent source of Vitamin B group ( thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates).
  9. The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. According to tests made at the Massachusetts Experimental Station, squash and pumpkin Seeds stored for more than five months show a marked increase in protein content.
  10. Contain good quality protein. 100 g seeds provide 30 g

Did You Know?

  • Pumpkin seeds were discovered by archaeologists in caves in Mexico that date back to 7,000 B.C.
  • Pumpkin seeds come from pumpkins. 🙂
  • Are high in calories, about 559 calories per 100 g.

History and Interesting Trivia

  • North American tribes were the very first to observe the particular miracle in the pumpkin seeds.
  • Pumpkin seeds are called ‘Pepitas’ in Mexico and they are the trademark of Mexican Cuisine.
  • Pumpkin seeds were very popular in ancient Greece.

Best to get organic raw pumpkin seeds.

Terrasoul Superfoods Organic Pumpkin Seeds are unsalted and 100% organic are good for your health and for any diet.  “USDA Certified Organic, Non-GMO, Raw, Gluten-Free, Vegan. Terrasoul Superfoods is a family-run business that sources the freshest and highest quality superfoods from all over the planet. Our mission is to make these amazing, healthy foods available to you at the lowest prices possible while paying our growers and employees fair wages. 100% Money-Back Satisfaction Guarantee – We stand behind our products and offer a 30-day money back guarantee, backed by an outstanding customer service team.” Amazon.

Learn about getting more nutrition from pumpkin seeds by soaking them: Sprouting Nuts and Seeds

Pumpkin Seed Recipes:

Pumpkins Are Powerfoods All By Themselves

Pumpkin seeds are so valuable we put them in the category of superfoods. To understand this more read 5 Sources of Power in Superfoods

The whole pumpkin is a superfood too!  Read the health benefits here: Pumpkin: The Biggest Powerfood …Ever

Learn To Live and Cook Health Principles the Simple Way:
You can learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses. 

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18 thoughts on “Pumpkin Seeds are a Superfood full of Health Benefits”

  1. Marijke Stanley

    Hi Diana.
    Is this info for raw seeds? How does the nutrient value change when they are roasted?
    Thanks Diana.

  2. good to know. toasted they are great. Now I too am wondering if they loose nutrients being toasted. Thank you as always enjoy your letter

  3. carolyn sheets

    Wow! It is fascinating to hear they are the only alkaline seed!
    I am guessing they need to be raw. How about the value of pre-soaking before eating?

  4. carolyn sheets

    What about drying them, after soaking? I have just air-dryed, after soaking. Then i keep refrigerated till using .. and sometimes have frozen them. Am i losing their alkalyzing benefits?

  5. I enjoy eating pumpkins and squashes of all kinds. I especially enjoy scraping out the seeds; baking then eating them while still warm.Thanks so much for the nutritional information, which is a spur to eat even more often these yummy seeds.

  6. Sorry, for some reason I did not see all of your comments till today.

    Marijke, The stats are for raw ones; there is a loss in vitamins when the are roasted.

    Karl, yes you can get pumpkin seeds out of their shells like what you see in the picture above.

    Carolyn, soaking them makes them more digestible; go to https://www.realfoodforlife.com/sprouting-nuts-seeds for more information.
    Drying them without putting them in high heat is good.

  7. What is it that you spray on the toasted seeds toward the end of the video? I bought seeds yesterday and am trying both soaking and toasting today!!! =)

  8. My toasted pumpkin seeds were delicious!! I will try using the Braggs next time I toast!
    I soaked half the seeds I bought for 6 hours…now my question is: how do I store them? Do I dry them off (?) or keep them moist in the jar in the fridge or????? I look forward to learning more from your posts and videos…I’m new at this!!!!

    1. Hi Polly, There is a link above where you will get lots of detailed information: Learn about getting more nutrition from pumpkin seeds by soaking them: Sprouting Nuts and Seeds https://www.realfoodforlife.com/sprouting-nuts-seeds

  9. In reply to : Wilma Woodson February 3, 2012 at 2:21 pm
    I can hardly wait to find ways to include Pumpkin Seeds in my daily diet.
    Thanks for the tip about Pumpkin Seeds

    Just to let you know you can use pumpkin seed in almost all meals: obtained from health shops and all well known supermarkets. I have been using it for years. Blend dry and sprinkle on cerials, currys, spinach, salads you name but a few, eat raw, once blend use in soups or use as garnish on breakfast or meals, pop it in your bag and use as snack. Also can be used raw does not need to be cooked treat as a fruit but very tasty on curry or in gravy. I had to let you know since I used it so frequently.

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