Pumpkin Seeds: Nutrition and 6 Powerful Health Benefits

Packed with valuable nutrients such as zinc and magnesium, pumpkin seeds are a trend that is here to stay – and for good reason! Including these in your diet has proved to show many health benefits, especially for improving your heart health. Also known as “pepita”, these shell-free seeds are a great source of antioxidants, potassium and vitamin B12.
Below are some of the most common benefits and uses of incorporating pumpkin seeds.

Pumpkin Seeds


Rich in magnesium

The presence of magnesium is important for healthy bone formation and is known to increase bone density while reducing the risk of osteoporosis.

Heart and Liver benefits

They are also a great source of fibre, omega-3 and omega-6 fatty acid – the holy trinity for a healthy heart and liver. Intaking these seeds help lower the levels of cholesterol in the blood, thereby decreasing the risk of any heart disease.


Helping diabetes

A diet containing a mixture of flax and pumpkin seeds has been observed to play an important role in hindering the development of diabetes.


One of the most common reasons for its popularity is the effect it has during weight loss. The Vitamin E in pumpkin seeds allows for better digestion that subsequently leads to a healthy weight loss as you tend to feel full for a lot longer.

Treating insomnia

Being rich in tryptophan, an amino acid used to treat chronic insomnia, makes pumpkin seeds a source as great as any pharmaceutical correspondent.


Rich in Zinc

The ODS recommends a daily take of 11 mg of zinc for men and 8 mg for women. Pumpkin seeds are a great source of zinc with a whooping 7.99 mg present in every 100 g of pumpkin seeds! This is important for the normal functioning of our immune system and also helps prevent any urine infections.


Pair it with your favourite greek yoghurt and fruit and have it toasted for a midday snack. From adding it to your dinner salad or baking it into a healthy cake, the ways in which you can incorporate it is endless. Add it to your cart during your next shopping trip and you will know what we are talking about. And in nothing else, they are a delicious addition to any meal.


Traditionally pumpkin seeds used to be an aphrodisiac. Another plus of pumpkin seeds is that they are easy to add to your daily diet. In several countries, they are a popular snack that is even eaten raw. A lot of people choose to intake it in the mornings with their everyday smoothie or favourite breakfast oatmeal.