7 Awesome Benefits Of Pumpkin Seeds |Ways To Consume & Roast?

With a significant amount of minerals, vitamins, and fibers, the addition of pumpkin seeds into your regular diet can play a variety of roles. From weight loss to the managing of blood pressure, here's the complete list of the benefits of pumpkin seeds and ways to consume it.

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A round and yellow to orange pumpkin is known to be beneficial for one’s health as well as beauty, but did you know that its seeds can also have a favorable effect on your health? Yes, you read that right. Pumpkin seeds are what everyone is talking about. Be its high-fiber content or antioxidant-rich properties, there is no way for you to be in the wrong if you include them in your diet. The benefits of these small seeds are not as humble in any way, and unlike pumpkin, which is a seasonal vegetable, pumpkin seeds can be eaten throughout the year. 

The Correct Definition Of Pumpkin Seeds

Pumpkin seeds are small oval-shaped seeds of a pumpkin that have a white covering, but they are green from inside. These are mostly eaten after being perfectly roasted. Rich with minerals, complex vitamins such as vitamins K and A, and loaded with fiber, the consumption of pumpkin seeds will have a positive effect on your health. Here’s a quick look at the benefits that will follow after the incorporation of pumpkin seeds into your diet.

Also Read: Health Benefits Of Fennel Seeds | Health Benefits Of Chia Seeds & Side-Effects

Watch: Pumpkin Seeds Benefits

Benefits Of Pumpkin Seeds

Most of the benefits that correspond with the regular use of pumpkin seeds are often due to its nutrient-dense nature. Though small in size, pumpkin seeds are quite high on energy and packed with fibers, vitamins, and minerals. Let’s learn about a few of its benefits to fully understand its nature:

1. Pumpkin Seeds Have Impressive Antioxidant Properties

Loaded with vitamins such as vitamin K and vitamin A, pumpkin seeds have a significant antioxidant quality that aid in lowering the concentration of free-radicals in the bloodstream. Free-oxygen atoms, or free radicals, are often linked with causing oxidative stress of the walls of a healthy cell, which further results in its damage. An antioxidant-rich diet, however, increases the level of antioxidants in the bloodstream, which then combine with the free radicals before they get a chance to reach a healthy cell, thus reducing the risk of free radical damage.

2. Aids In Weight Loss Management

Pumpkin seeds are particularly loaded with fiber, in fact, they are known for being so. This means that even after a small meal, a spoonful of pumpkin seeds can make you feel full and keep it that way for a longer time. The result is that you’ll end up consuming fewer calories and hence shed some kilos. The human body has a specific calorie limit per day, which when exceeded leads to weight gain. Consumption of pumpkin seeds on the other hand, which is full of fiber and low in calories, helps in controlling your calorie consumption and keeps it at a normal level.

health benefits of pumpkin seeds
Rich in fiber, a spoonful of pumpkin seeds can keep you filled for long and prevent you from overeating.

Also Read: Lose Weight In 7 Days | How To Lose Weight Naturally

3. Pumpkin Seeds Are Good For Metabolism

This is yet another advantage that is contributed by the dietary fiber present in pumpkin seeds in excellent quantities. Dietary fiber is the non-digestible part of the food, so, whenever you ingest a food item that is riddled with fiber such as pumpkin seeds themselves, the stomach requires extra work to completely digest it. This tends to help you burn calories and improve your body’s metabolism. The fiber also helps by adding bulk to the stool and stimulates the movement of bowel, thus keeping digestive issues at bay.

4. Promotes Healthy Blood Pressure

Filled with minerals such as manganese, copper, zinc, and phosphorous, eating a spoonful of pumpkin seeds regularly might just be the perfect solution if you are suffering from high blood pressure. Usually, when you load up on too much salt, your blood vessels start to constrict, which is the effect of sodium present in the salt. However, other minerals such as the ones that are present in pumpkin seeds tend to counteract this effect of sodium. Zinc, for example, exerts a dilating effect on the inner walls of the blood vessels, further preventing them from constricting and aids in the management of blood pressure by keeping it in control.

5. Manages Blood Sugar Level

The dietary fiber content of pumpkin seeds can be seen as a contributory factor for a majority of its benefits. The presence of fiber in the food item that you digest further slows down your digestive process. This slowing down of the process results in the slow absorption of sugar molecules by the blood, which provides enough time for the pancreas to secrete an adequate amount of insulin to break down the sugar molecules and keep your blood glucose level in control. In other words, the consumption of high-fiber food items such as pumpkin seeds decreases the insulin resistivity of the body and helps in breaking down sugar molecules into energy.

Also Read: Diabetes Diet | What To Eat To Manage Blood Sugar And Keep Diabetes In Control

6. Helps Tackle Insomnia And Sleeplessness

In addition to managing one’s blood pressure, the consumption of these mineral-rich seeds, which have significant magnesium content, can also help in the treatment of insomnia and keep sleeplessness at bay. One of the common symptoms of magnesium deficiency is insomnia, as magnesium plays an important role in supporting deep and restorative sleep. Significant consumption of magnesium helps in maintaining a healthy level of GABA, which is a neurotransmitter that relaxes the nerve tissues and promotes sleep.

Health benefits of pumpkin seeds
The magnesium content in pumpkin is responsible for treating insomnia and sleeplessness.

7. Pumpkin Seeds Improve Skin Health

In addition to vitamin K and A, pumpkin seeds also contain a few grams of the complex vitamin B, which gives them their beauty benefiting qualities. The deficiency of vitamin B from the system is often linked with hypersensitivity in the skin cells, this makes the skin react to the changes in climate or any other external product such as cream or lotion. Some of the symptoms of hypersensitive skin include redness, acne, and dry skin. However, vitamin B, which, thanks to its antioxidant property is the number one natural anti-aging substance, helps in protecting the skin cells from the attack of free radicals. In addition to that, its consumption also leads to the proper circulation of blood, thus keeping the cells nourished and out of harm’s way. 

Pumpkin Seeds Side-Effects

Everything that’s consumed in excess can be more damaging to your health than being beneficial, and pumpkin seeds are no exception to this rule. Let us now take discuss some of the adverse effects of pumpkin seeds to fully understand its nature:

1. May Cause Weight Gain

Yes, the consumption of pumpkin seeds can indeed result in the burning of fat, however, consuming too much of it might just have an opposite effect. The thing you need to understand is that the dietary fiber content of pumpkin seeds is responsible for its weight loss benefits, for fibers take a longer time to digest and keep you from overeating. Thus, too much fiber consumption can lead to weight gain, as it’s hard for the stomach to digest it in less time.

2. Lower Blood Pressure

Though the addition of pumpkin seeds into your diet might have a dilating effect on the inner walls of your blood vessels (thanks to the presence of minerals such as zinc and phosphorous), too much of it might just lower the blood pressure beyond its normal level. Thus, it is advised that you take note of your consumption, and if you are suffering from low blood pressure, you must avoid it completely.

3. Concern For Allergy

Though the reports concerning the allergic reaction towards pumpkin seeds are far less as compared to the reaction towards other seeds, it still gives us no reason to rule this one out. You need to consult with your doctor if you are allergic to other seeds or nuts. Some of the symptoms of pumpkin seed allergy include swollen throat, difficulty to swallow, itchy skin, and difficulty to breathe.

Ways Of Consuming Pumpkin Seeds

There are various ways in which pumpkin seeds and be used and added to your diet, here are a few examples with which you can start:

  1. Consume raw pumpkin seeds after roasting them.
  2. They can be used as a garnish over various puddings, gravies, or even soups.
  3. Roasted pumpkin seeds can be added to salads.
  4. These seeds go well alongside oatmeal and further increase its nutritional value.
  5. With bland taste, pumpkin seeds can be added to almost all of your favorite recipes.

How To Roast Pumpkin Seeds?

Raw roasted pumpkin seeds are the most common way of consuming pumpkin seeds. It is said to be the most traditional and nutritious mode too. Here are a few steps that you need to keep in mind while roasting these seeds:

  1. Thoroughly wash and rinse the seeds to get rid of the dirt particles.
  2. Preheat the oven at 150℃.
  3. Apply some oil on the surface of the seeds and place them in a baking tray.
  4. Take it out after baking it for 45 minutes or until they turn golden brown.

In the end, it doesn’t matter how you consume these beneficial seeds, what matters, however, is the fact that you take note of your consumption and do not exceed the daily limit. In doing so, you’ll ensure to extract the maximum benefits that pumpkin seeds have to offer while reducing the risk of dealing with any of its side-effects.

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  1. Thank you for this informative article. It’s good to know why we blindly consume things that have been told are good for us. Thank you