13 Health Benefits of Pumpkin Seeds

Pumpkin seeds are the only seed that is alkaline-forming; in this world of highly acidic diets, that is a very good thing.

Pumpkin seeds taste so good that I add them to many of my meals. They are easy to make highly digestible by soaking for only six hours. I have added a video of this soaking process for you to watch on the last page.

Did You Know? History and Interesting Trivia

  • Pumpkin seeds were discovered by archaeologists in caves in Mexico that date back to 7,000 B.C.
  • North American tribes were the very first to observe the particular miracle in pumpkin seeds. Pumpkins and their seeds were an important Native American Indian food used for their dietary and medicinal properties.
  • Pumpkin seeds are called pepitas in Mexico and they are a trademark of Mexican cuisine.
  • Pumpkin seeds were very popular in ancient Greece.
  • 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.
  • Pumpkin seeds are high in calories, about 559 calories per 100 g.

Next page: Nutritional Facts & Health Benefits

Nutritional Facts & Health Benefits
Pumpkin seeds:

  • Are filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper.
  • Are a good source of vitamin K.
  • Contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
  • Contain L-tryptophan, which helps with good sleep and lowering depression. Tryptophan is converted into serotonin and niacin. Serotonin is also very helpful in helping us to have a good night’s sleep.
  • Are high in zinc, making them a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis. 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.
  • Are a good source vitamin E; they contain about 35.10 mg of tocopherol per 100 g.
  • Are the most alkaline-forming seed.
  • Are an excellent source of vitamin B group (thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates).
  • Contain good quality protein. 100 g seeds provide 30 g.
  • According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
  • Reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
  • Are used in many cultures as a natural treatment for tapeworms and other parasites.
  • Are good for prostate health! The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.

Next page: Video on how to prepare pumpkin seeds for maximum health benefits, plus recipes.

How To Soak Your Pumpkin Seeds

Note: There is a slip of the tongue on the video. I meant to say to soak the seeds for six hours – not three.

To learn more about soaking nuts and seeds click here: 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 powerfoods. To understand this more read 5 Sources of Power in Powerfoods

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

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Valentina R.
Valentina R.6 months ago

Never ate those. Thanks for sharing.

Jordan G.
Jordan G.6 months ago

So many of our foods have benefits. It seems like we need to learn that everything in the environment has a benefit can use the rest of the environment. except ticks and mosquitoes... I could live without those. Of course, moving species to where they don't belong can be a disaster. but it's nice to know that pumpkin seeds have health beneficial quality.

Teresa W.
Teresa W.8 months ago

thank you

Lin G.
Lin G.9 months ago


laura Frey
laura Frey9 months ago

Loved these as a kid

feather w.
Feather W.10 months ago

pumpkin seed oil is very tasty...

Julia Cabrera-Woscek

Oh wow... now I am going to start aging my pumpkin seeds for more value!

Roberto Meritoni
Roberto Meritoni10 months ago


Roberto Meritoni
Roberto Meritoni10 months ago


Roberto Meritoni
Roberto Meritoni10 months ago