Pumpkin seeds have abundant nutritional value. They are high in fiber, protein, fatty acids, vitamins, minerals, especially zinc, and antioxidants. They are gluten-free and allergic reactions are rare.
The minerals in pumpkin seeds include phosphorous, potassium, magnesium, calcium, iron, zinc, sodium, manganese and copper.
Health Benefits
Pumpkin seeds are particularly rich in zinc, which is helpful for immune resistance and many metabolic functions.
Pumpkin seeds may help reduce the risk of a chronic disease like cancer, heart disease and diabetes. The antioxidants in them help protect cells from damage and are anti-inflammatory. They are known to reduce cancer cells, particularly in the breast and male prostate gland.
Pumpkin seeds are especially known to be beneficial for the prostate gland. Symptoms of BPH (prostate swelling) and related bladder trouble are reduced. The high zinc content is a factor.
Bladder urgency in both males and females has eased with consumption of pumpkin seeds. In two different 12-week studies of overactive bladder cases, one with 45 people using 10 grams per day of pumpkin seed oil, the other with 117 females consuming pumpkin seed oil with hops and sumac bark, notable reduction of symptoms, mainly the urge to pee, were reported. They were able to have better sleep at night.
Zinc also enhances the quality of sperm, improving fertility. Further, antioxidants support a good level of testosterone.
The antioxidants in pumpkin seeds also boost nitric oxide which helps keep blood vessels healthy. Magnesium is good for the heart, helping balance blood pressure and reducing risk of heart attack or stroke.
The lutein in pumpkin seeds is good for eye health and more. They also contain the important carotenoid pigment, zeaxanthin.
Other benefits include proteins assisting with growth and repair of cells, tryptophan improving sleep, quality fats and fiber that help prevent high triglycerides, as well as compounds that relieve menopausal symptoms, improve hair growth, enhance elimination and support digestive health.
Eat a handful of raw or toasted pumpkin seeds as a snack, include them in a trail mix with other seeds and nuts, or sprinkle them on salads or other food dishes. The nutty flavor is unique and tasty.
They can be used in smoothies, granola, cereal, yogurt, hummus, guacamole, pesto, or baked goods.
Toasting: Place one layer on a baking tray in the middle of the oven at 300 F degrees. Stir occasionally for about 20 minutes until lightly golden. Add any spice desired (eg., soy sauce, Worcestershire sauce, salt, garlic powder, pumpkin spice, etc.) Allow to cool and enjoy.
Organic Hulled Raw Pumpkin Seeds
Nutrition Facts
Serving size – 2 tbsp, 1 oz, 28 g
Calories – 140
% Daily Value
Total Fat 12 g 15%
Saturated Fat 2.5 g 12.5%
Trans Fat 0 g
Cholesterol 0 g 0%
Sodium 5 mg 0%
Total
Carbohydrate 5 g 2%
Dietary Fiber 1 g 4%
Total Sugars 0 g
Added sugars 0 g 0%
Protein 7 g 14%
Vitamin D 0 mcg 0%
Calcium 44 mg 3%
Iron 0.3 mg 2%
Potassium 210 mg 4.4%
Zinc 2.9 mg 26%
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