Why Everyone Should Eat Pumpkin Seeds

Nutrition Tips

Pumpkin seeds, a healthy grab-n-go snack that doesn’t need to be refrigerated. These little lovelies rank top 10 most nutritious seeds and taste pretty great too!

Why should I eat pumpkin seeds?

  • High in magnesium: just a 1/4 cup of pumpkin seeds gives you nearly 1/2 the recommended amount of the magnesium needed a day. Magnesium is required for more than 300 body functions including energy production, keeping the heart beat steady, maintaining strong bones, normal nerve and muscle function.
  • Immune support : bursting with zinc pumpkin seeds are not only great for your immunity but also for your skin.
  • Mood and sleep: being a rich source of tryptophan, an amino acid needed to build proteins, pumpkin seeds may help you sleep more soundly and lift your mood. Tryptophan converts into serotonin, your “happy” hormone, that then is converted into melatonin, your “sleep” hormone. So snacking on pumpkin seeds a few hours before bed with a carbohydrate such as an oat cake, may be very helpfully in promoting a good night’s sleep.
  • Prostrate health: being high in zinc, a mineral that’s important for prostate health, pumpkin seeds oil may have possible benefits for benign prostatic hyperplasia (enlarged prostate).
  • Helps postmenopausal women: rich in natural phytoestrogens it’s been found that pumpkin seeds oil may ease menopausal symptoms such as hot flushes, headaches and joint pain.

How do I store and enjoy pumpkin seeds?

Pumpkin seeds are best stored in an airtight container in the refrigerator. They should be eaten within1-2 months to catch them at their peak freshness.

Pumpkin seeds are so versatile the possibilities are endless. Why not try my tasty Vegan Nut, Bean and Seed loaf or search the Conscious Vegan website for more delicious recipes!







Fruhwirth, G.O. and Hermetter, A. (2007) ‘Seeds and oil of the Styrian oil pumpkin: Components and biological activities’, European Journal of Lipid Science and Technology, 109(11), pp. 1128–1140. doi: 10.1002/ejlt.200700105.

Gossell-Williams, M., Hyde, C., Hunter, T., Simms-Stewart, D., Fletcher, H., McGrowder, D. and Walters, C. (2011) ‘Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: Pilot study’, Climacteric : the journal of the International Menopause Society., 14(5), pp. 558–64.

Magnesium in diet (2017) Available at: https://medlineplus.gov/ency/article/002423.htm (Accessed: 5 March 2017).

Mercola (2013) 9 amazing health benefits of pumpkin seeds. Available at: http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx (Accessed: 5 March 2017).