The Pumpkin seeds nutrition never been on prior list as we have always almonds on. We are talking about edible seed of a pumpkin or other cultivar of squash (genus Cucurbita). The seeds are flat and asymmetrically oval, and light green in color and may have a white outer hull. The pumpkin seeds nutrition are rich, with especially high content of protein, dietary fiber and numerous micronutrients. Pumpkin seeds nutrition is given importance that is why it is a common ingredient in Mexican cuisine and served as a snack. Pumpkin seeds nutrition Excellent source of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium and phosphorus. The seeds are a good source of riboflavinfolate, pantothenic acid, sodium and potassium.

Pumpkin seed benefits for skin,hair and health benefits of Pumpkin seeds and pumpkin seeds nutrition

Pumpkin Seeds nutrition

Health benefits of Pumpkin Seeds

Improve Cardiovascular Health

Pumpkin seeds are an excellent source of magnesium, a mineral that is vital for improved cardiovascular function. A diet high in magnesium helps lower the risk of coronary heart diseases in men significantly.

Improve Digestive Health

Pumpkin seeds are a great fiber source. Fiber helps aid regular bowel movements and prevents conditions like constipation, irritable bowel syndrome, hemorrhoids, gastrointestinal disease and high cholesterol.

Treat Arthritis

The anti-inflammatory properties of pumpkin seed oil helped reduce the inflammation caused by arthritis.

Improves Vision

Pumpkin seeds nutrition contain generous doses of vitamin A. Vitamin A improves vision, especially in dim light and enhances skin health, too.

Lower LDL Cholesterol

Pumpkin seeds are among of the best sources of phytosterols in the seeds and nuts family which helps lower the levels of LDL (bad) cholesterol, thereby reducing the risk of coronary heart diseases.

Energy Boosters

As Pumpkin seeds nutrition, being rich in iron and proteins, act as a great source of energy. They make an excellent pre-workout snack.  [Read 15 Amazing protein rich foods]

Regulate Blood Pressure

Pumpkin seeds are a great addition to the diets of those having high blood pressure. These seeds are low in sodium and high in potassium and magnesium, making them the perfect dietary inclusion to help regulate blood pressure.

 Improve Brain Health

Pumpkin seeds are a good source of alpha-linolenic acid (a type of omega-3 acid) that is essential for maintaining brain health. Polyunsaturated fatty acids, especially omega-3, help to reduce the speed at which brain ages and lower the turnover of membrane fatty acids caused by free radical damage.

Keep Full For Long

The high fiber content in pumpkin seeds make a great addition to the morning breakfast. They induce the feeling of fullness for long periods.

Rich in Nutrients

Pumpkin seeds are considered a super food as they are very rich in proteins, dietary fibers, vitamins, minerals and good fats, all of which contribute to good health.

Boost Immunity

Pumpkin seeds nutrition, being rich in zinc, help lower oxidative stress and the generation of inflammatory cytokines, both of which impede immunity.

Pumpkin Seeds benefits for skin

Speed Up Wound Healing

The high doses of vitamin A present in pumpkin seeds benefit increase the speed of wound healing. A deficiency of vitamin A in the body can stunt its internal repair mechanism while its supplementation can even restore the repair retarded by steroid intake to normal.

Keep Skin Moisturized

Pumpkin seeds contain generous amounts of unsaturated fatty acids like omega-3. These fatty acids containin pumpkin seeds nutrition a natural emolliating properties that help to keep the skin moisturized.

Fight Acne

Pumpkin seeds are rich in zinc, a mineral that possesses anti-inflammatory properties that can reduce the redness and scarring caused by acne.   [Skin benefits of green tea]

Protect Against Skin Cancer

Omega-3 found in pumpkin seeds can fight immunosuppression, a phenomenon of reduced immunity against skin cancer caused by sunlight exposure.

Pumpkin Seeds benefits for hair

Keep Hair Healthy

Pumpkin seeds nutrition contain nutrients like Vitamin A, K, B (biotin), zinc and sulfur, all of which are important for your scalp and hair’s improved health

Prevent Dandruff

Zinc present in seeds prevents and treats flaking, irritation and itching associated with seborrhoeic dermatitis, owing to its antifungal properties.

Boost Hair Growth

Pumpkin seeds contain high doses of iron and L-lysine which can help control excessive hair shedding. Increasing the supplementation of these nutrients can enhance hair growth.

Ways to have pumpkin seeds nutrition in diet (Pumpkin seeds recipes)

Pumpkin seeds bar

pumpkin seeds nutrition


1 cup water

1/4 cup no sugar added apricot preserves

2 tablespoons honey

1/4 teaspoon salt

1/4 cup chia seed

1/4 cup unsweetened dried cherries or cranberries

1/4 cup raisins

1/3 cup pitted and chopped dates

1-1/2 cups raw pumpkin seeds

1 cup sliced almonds

1/2 cup raw cashews, finely chopped

1/4 cup hulled hemp seeds


  • In a small saucepan combine water, preserves, honey, and salt. Bring to boil; reduce to gentle simmer and cook until reduced to about 3/4 cup.
  • Remove from heat and stir in chia seed, cherries, raisins, and dates. Set aside 5-10 minutes to thicken.
  • In a large bowl combine the pumpkin seeds, almonds, cashews, and hemp seeds and Stir in apricot mixture.
  • Form uniform bars.
  • Dehydrate bars for about 24 hours or until bars are firm and hold together.
  • Store in airtight container at room temperature for a week or freeze.

Dark chocolate bars

pumpkin seeds nutrition chocolate


225 gm dark chocolate

½ cup toasted pumpkin seeds

sprinkling sea salt


  • Line a baking sheet with parchment paper.
  • Toast pumpkin seeds by placing in a dry skillet over medium heat. Shake pan frequently and remove from heat once the seeds begin to brown slightly. Set aside to cool.
  • Melt chocolate over boiling water.
  • Spread the chocolate evenly on the parchment paper.
  • Sprinkle with pumpkin seeds, pressing gently into the chocolate.
  • Sprinkle some sea salt.
  • Set aside to cool, or place in refrigerator to set.
  • Store either in refrigerator or in a cool place.

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