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13 Health Benefits of Pumpkin Seeds

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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.

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Read more: All recipes, Diet & Nutrition, Eating for Health, Food, Health,

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Diana Herrington

Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).

180 comments

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1:22PM PDT on Jul 27, 2014

Thank you for the information.

12:37AM PDT on Jul 7, 2014

Good question Andrew P. I'd like to know if you find it's the seeds.

I used to throw away the seeds from butternut squashes but now I wash and then roast them, as shown in the video, and they taste gorgeous.

3:50PM PDT on Jun 27, 2014

Pepitas. Yum! Thanks for sharing.

2:32PM PDT on Jun 22, 2014

Ty

1:42AM PDT on Jun 21, 2014

I love pepitas (pumpkin seeds without shells) and my dog loves them too :)

1:20PM PDT on May 15, 2014

Good, thanks!

4:15PM PDT on Apr 30, 2014

MMMM, Yum!

1:05PM PDT on Apr 29, 2014

and they taste delicious!
Thanks Diana for the info.

1:42PM PDT on Apr 23, 2014

Ive been eating pumpkin seeds for over a month now about 1 cup a day and my cholestrol is up and my a1c. Does eating pumpkin seeds cause this or do they help relieve this as I have read?

7:33AM PDT on Apr 20, 2014

Thanks for the information

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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