Know The Benefits of Pumpkin Seeds | SriHatech

February 14, 2023 0 Comments

The benefits of pumpkin seeds are quite numerous as these seeds are rich in protein, fats, and antioxidants such as vitamin E, which can aid in fighting inflammation. High in nutrients, pumpkin seeds have been linked to a number of health advantages, including increased fertility, heart health, and blood sugar regulation. Despite their little size, pumpkin seeds are incredibly nutritious. You may get a significant amount of healthy fats, magnesium, and zinc by eating only a modest bit of them. As a result, pumpkin seeds have been linked to a number of health advantages, including better heart health, prostate health, and defence against several malignancies. Include them in your healthy living program diet.


The amazing nutritional profile of pumpkin seeds, which supports many aspects of your health, is supported by contemporary science. They include a wide variety of nutrients, including protein, unsaturated fatty acids, vitamins, and minerals, which reduce the risk of contracting long-term diseases like cancer. The majority of supermarkets and specialist health food stores sell pumpkin seeds in many forms, including raw, roasted, and spouted. They are also occasionally referred to as pepitas when marketed in their green shells. 


Health Benefits

health benefits of pumpkin seeds

Pumpkin seeds are a potent source of several nutrients since they contain high concentrations of several essential vitamins and minerals in low doses. They are high in calories, therefore eat them in moderation to maintain a healthy weight as they are also high in calories. Add a few to your meal for a variety of potential health benefits, such as:


Powerful Antioxidant

Pumpkin seeds have strong antioxidant potential since they include vitamin E and carotenoids. These anti-inflammatory compounds also shield our bodies from the harm that free radicals may do. As a result, they shield us from a wide range of illnesses.


Anti-Inflammatory Effects

gluten free

Antioxidants, which shield our cells from harm that might cause illness and lessen inflammation in our bodies, are abundant in pumpkin seeds. Additionally, they’re a fantastic source of dietary fibre, which can strengthen this impact. Studies show that pumpkin seeds’ anti-inflammatory characteristics can help to maintain normal liver, bladder, gut, and joint function.


Lower Risk of Diabetes

The Benefits of Pumpkin seeds include the fact that they great source of magnesium, which most people don’t get enough of in their diets. By controlling blood sugar levels, magnesium decreases your risk of getting diabetes. Studies show that pumpkin seeds help diabetics control their blood sugar, which helps them manage their disease.  



cardio protection

Our hearts benefit greatly from eating pumpkin seeds. They include antioxidants that shield our hearts from a number of diseases. Our blood pressure is lowered because of the magnesium in pumpkin seeds. Furthermore, magnesium lowers triglyceride and LDL (bad) cholesterol levels. As a result, there is a lower chance of heart disease. Additionally, the fibre in pumpkin seeds decreases cholesterol, protecting our hearts.


Anti-Cancer Properties

Pumpkin seeds have been shown in lab research to be able to halt the development of breast and prostate cancer cells. They also cause cancer cells to undergo apoptosis or cell death. The strong antioxidant activity of pumpkin seeds is primarily responsible for these benefits, although much more investigation is required to examine a wider variety of malignancies. Consuming enough amounts of pumpkin seeds lowers the incidence of colorectal, breast, and stomach cancers. This is due to the seeds’ rich antioxidant content.


Healthy Heart Function

The high magnesium content of pumpkin seeds helps to control and reduce blood pressure. This finding explains why magnesium-rich diets are associated with a lower risk of heart attack and stroke. Studies show that the antioxidants in pumpkin seeds also increase the amounts of nitric oxide in your body. This chemical improves blood flow and lowers your risk of heart and circulation problems by maintaining the health, elasticity, and smoothness of your blood vessels.  


Benefit of Pumpkin Seeds in Management of Diabetes

Magnesium is abundant in pumpkin seeds. Magnesium helps reduce blood sugar levels, which is good for those with diabetes mellitus. What exactly is type 2 diabetes? Diabetes sometimes referred to as diabetes mellitus, is a series of metabolic illnesses that impact how our bodies use glucose or blood sugar. You may include pumpkin seeds in your healthy living program diet plan because they have been shown to be effective in the treatment of diabetes.


Better Sleep

better sleep

Before night, try a snack of pumpkin seeds to help with your sleep. Pumpkin seeds may naturally contain tryptophan, an amino acid that aids with sleep. Zinc, copper, and selenium are nutrients found in pumpkin seeds that may potentially affect the amount and quality of sleep. Last but not least, evidence suggests that magnesium may aid in reducing stress and anxiety, two elements that lead to sleeplessness.


Immunity Booster

The nutrients zinc and vitamin E found in pumpkin seeds support a stronger immune system. Enhancing immune responses and preventing a number of infectious illnesses are two benefits of vitamin E. Additionally, it is a potent antioxidant that protects our body’s healthy cells from damage caused by free radicals. Inflammation, allergies, and pathogen invasion are all things that zinc shields our bodies from, preventing infections and boosting immunity all around.


Nutritional Value of Pumpkin Seeds


  • Nutrients, calories, lipids, proteins, and fibre abound in pumpkin seeds. The caloric content of 100 grammes of seeds is 574 calories, 49 grammes of fat, 6.6 grammes of fibre, and 30 grammes of protein.

  • The majority of the fats are polyunsaturated and monounsaturated, both of which are beneficial to health.

  • Pumpkin seeds contain varying amounts of vitamins such as vitamins B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E, and vitamin K.

  • Pumpkin seeds also include a number of other minerals, such as calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc, and others.

Nutrients per Serving 


A serving size of one-fourth cup of dried pumpkin seed kernels includes:


  • Calories: 180

  • Protein: 10 grams

  • Fat: 16 grams

  • Carbohydrates: 3 grams

  • Fibre: 2 grams

  • Sugar: 0 grams


How to Use Pumpkin Seeds

grinding pumpkin seeds

In supermarket shops, you may purchase pumpkin seeds with or without their shells, or you can just scoop them out of a full pumpkin. If purchasing a prepackaged item, keep an eye out for additional components like salt that lower the nutritious value of the seeds. On their own, pumpkin seeds are a fantastic snack, and it’s simple to incorporate them into a variety of dishes and recipes. Great methods to integrate pumpkin seeds’ modest yet potent health benefits into your diet are as follows:

  • Include them in smoothies.

  • Add them to cereal, yoghurt, or granola.

  • Use them to give a salad more crunch.

  • Any meal with a garnish, such as soups, poultry dishes, or kinds of pasta

  • They may be combined with other ingredients to make a dip like guacamole, pesto, or hummus.

  • Bake them into bread and cookies.

  • For a nutritious snack, toast or roast them with any spice or flavour.

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