a bowl of pumpkin seeds

How to Eat Pumpkin Seeds?

Pumpkin Seeds


The seeds of pumpkin are also known as pepitas and are observed in whole pumpkins. This makes it a tasty and nutritious snack. They contain hard shells and are sold in the market by removing the outer shell of the pumpkin. These pumpkin seeds are oval in shape and along with their whole fruit which is known as pepitas are the powerhouse of healthy nutrients. Pumpkin seeds are rich in nutrients like magnesium, iron and fibre that making them a healthy snack that is crunchy while eating.

Pumpkin seeds Benefits

The benefits of pumpkin seeds are due to their fibre, good fats and antioxidants content. The whole pumpkin skin seeds have more fibre than their shelled pumpkin seeds. The fibre content in pumpkin seeds helps in promoting healthy digestion by feeding in the healthy and friendly bacteria in your gut and also helps in preventing cardiovascular diseases. 

Pumpkin seeds contain a monosaturated fatty acid that is called good fats helps in lowering bad cholesterol levels and stimulating the increase in good cholesterol levels. Pumpkin seeds also contain other nutrients contained in it that including zinc, magnesium, and copper. The iron contents specially the iron is very essential for the health of the blood and in transporting oxygen to all body parts. The magnesium contained in pumpkin seeds helps in regulating high blood pressure.

Helps you to have a sound sleep

Serotonin is a neurochemical is found in pumpkin seeds that works as a natural sleeping pill. Pumpkin seeds also contain a high amount of tryptophan which is an amino acid, these amino acids are converted into serotonin in the body which helps in improving sleep quality by providing you with good and a night of sound sleep. Therefore eating small amounts of these pumpkin seeds helps you to get easily fall to the bed and have a good quality sleep.

Have anti-inflammatory properties

Pumpkin seeds act as an anti-inflammatory agent that helps in reducing the pain raised from arthritis. These seeds of pumpkin help in reducing joint pain and can work as a home remedy.

It boosts immunity

Being rich in antioxidants and phytochemicals they help in boosting the immunity of the body and thus reduce the chances of getting sick usually. Increasing immunity helps in fighting back the disease and prevent you from getting frequently ill.

Helps in maintaining prostate health

The zinc content in pumpkin seeds helps in promoting fertility in men and helps in preventing related problems with the prostate. DHEA is Di-hydro epi-androstenedione present in pumpkin seeds that helps in lowering the risk of prostate cancer. Thus pumpkin seeds benefit in multiple ways in treating cancer and other related disease related to the prostate gland.

Best for diabetic patients

Pumpkin seeds help in decreasing oxidative stress and thus help in controlling blood sugar levels in the body.  These pumpkin seeds also have rich protein that is digestible and that may help in stabilising the blood sugar level in the body.

Helps in weight loss

More than half of the population are struggling for the weight loss that could healthy and fit. But they are not aware of the tiny pumpkin seeds and their magic for making your stomach fuller and satiated for a long time and avoiding eating more overeating. These pumpkin seeds are highly rich in all nutrient content and also in fibre content that helps in having a healthy diet.

Improves growth of hair

The cucurbitacin content that is an amino acid in pumpkin seeds helps in boosting hair growth. Pumpkin seeds being rich in vitamin C content plays a vital role in the growth of hair and the oil of pumpkin seeds when applied on the scalp and hair helps in promoting hair growth and provides you with the best result of hair growth.

High in antioxidants

The pumpkin seeds are high in vitamin E and carotenoids which are antioxidants that help in decreasing inflammation of the body and protecting the skin cells from free radicals that are harmful to the health of the skin. Thus being rich in antioxidants helps in fighting against many diseases.

Prevents the risk of getting certain cancers

The pumpkin seeds help in lowering the risk of getting prostate, stomach, lung and breast cancer. The diest containing pumpkin seeds are linked to lowering certain cancerous cells from developing. The regular consumption of pumpkin seeds decreases the risk of breast cancer that develops in women after postmenopause in women.

Some ways to have pumpkin seeds in the diet

  • Grinding the pumpkin seeds and using them in salad and vegetables.
  • You can roast the pumpkin seeds and have them for breakfast or as a snack.
  • You can serve and garnish these pumpkin seeds in cupcakes and pastries and smoothies in grated form also.
  • You can add whatever food you like to have to your diet.

Some possible risks of eating pumpkin seed shells

Though pumpkin seeds are very safe to eat and include in your diet, they can end up with some possible risks in many people. Many people who may develop digestive conditions known as inflammatory bowel disease (IBD) should avoid eating pumpkin seeds. 

As the pumpkin seeds are rich in fibre they aggravate the risk of increased inflammation in the intestine and develop stomach disorders like diarrhoea, pain, and bloating. As these seeds are tiny, you may have chances of overeating them which must be avoided and should be consumed in small quantities.

Take Away

Pumpkin seeds are generally safe to consume and can be included in the diet by roasting the seeds and eating a snack or by grating and grinding and adding them to cupcakes. But eating in high amounts can also risk abdominal upset like diarrhoea, pain etc. So eating them handful will give you many benefits and you will enjoy eating them roasted.