5 Huge Benefits of Pumpkin Seeds

5 Huge Benefits of Pumpkin Seeds

Yes, it’s that time of the year again. The leaves are changing colour, the temperature has dropped, and those long-sleeved shirts and light jackets are out – who knows, maybe you’re already wearing your earmuffs and gloves. Halloween is around the corner, and the kids are excited. Costume shopping is in order, candy is on their mind (Don’t condone!) and all the emotions and energy associated with this time of the year is brewing.
That’s right, its pumpkin time! Autumn is the season to enjoy pumpkins.

Judging by the title of this, you guessed it – pumpkin seeds!
With all those pumpkins out there being used for decorations and who knows what else, it is a shame to think that all those nutritious and healthy seeds will be going to waste.

Pumpkin seeds, like most seeds, are full of vitamins and minerals. When you clean out your Halloween pumpkin, DON’T THROW THEM IN THE TRASH, as most people do. We are literally throwing away healthy and nutritious food.

I find it funny that during this time of the year, many of us don’t think to keep these seeds and just throw them away. However, during the rest of the year, we all go to the supermarket and pay $11/kg or whatever the going price is at the moment.

We need to be a little more conscious of what we are doing and realize that those are the same seeds that we pay a premium on throughout the year, and we are just getting rid of them because they don’t belong in our pumpkin.

Do not miss out on the benefits
by throwing away these superfoods during Halloween.

5 Huge Benefits of Pumpkin Seeds

Pumpkin seeds are full of with nutritional benefits. An ounce (28g) serving of pumpkin seeds contains 1.7g of fiber and 7g of protein.

Vitamin and Mineral profile:

Vitamin K 18%
Phosphorous 33%
Manganese 42%
Magnesium 37%
Iron 23%
Zinc 14%
Copper 19%


Pumpkin seeds are high in antioxidants.  Many studies have been conducted using pumpkin seed oil, and the following benefits have been recorded:

Reduced inflammation
Reduced cancer risk and various cancers, including stomach, breast, lung, colon and prostate cancers, due to high lignan content


Pumpkin seeds are known to be high in magnesium, which is essential for your blood pressure, blood sugar levels, as well as heart and bone health.
Research shows that approximately 75% of adults are deficient in magnesium. Heart disease, stroke, asthma, and migraines can result from a magnesium deficiency.


Tryptophan, an amino acid, is abundantly found in pumpkin seeds. This amino acid is responsible for promoting sleep. Although you would need to eat a considerable amount of pumpkin seeds to get an adequate amount, but the benefits are there.


Pumpkin seeds have plenty of zinc, which helps convert tryptophan to serotonin, which is then converted to melatonin, the hormone that regulates your sleep cycle.

How to Roast Pumpkin Seeds

Photo by Marco Verch 

If you want to take advantage of all those pumpkin seeds you scoop out of your pumpkin, roasting them is the way to go. You can also make a pumpkin seed butter

How to Roast:

Preheat your oven to 300°

Put seeds in a bowl with some melted butter and a pinch of sea salt

Spread pumpkin seeds out evenly on a baking tray in a single layer

Bake for 45 minutes or until golden

Stir occasionally.

Note: You can replace the butter with coconut oil or simply roast without any oil at all.

Enjoy pumpkin seeds this autumn and don’t throw these super seeds away.

Please note that all opinions here are strictly opinions and for informational purposes only. They are not to be used as a replacement for medical opinions and should not be used as the only metric for diagnosing any medical condition.

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