seeds are a rich source of calcium, potassium, and magnesium. They are also a good source of fibers, antioxidants, and fatty acids.

consuming seeds can provide the body with essential nutrients that play an important role in our health. In this article, we will talk about the benefits of pumpkin seeds that you can add to your diet.

pumpkin seeds are also known as “pepitas” a Spanish-Mexican word that means “little seed“, are greenish seeds that are rich in proteins and a high level of unsaturated fats that may reduce blood pressure and improve menopause symptoms for women.

If your magnesium intake is below the recommended daily amount, pumpkin seeds are a very high source of magnesium that is necessary to lower blood pressure and decrease the development of type 2 diabetes.

Pumpkin Seeds

The amount of Magnesium recommended per person

Life StageRecommended Amount
Birth to 6 months30 mg
Infants 7–12 months75 mg
Children 1–3 years80 mg
Children 4–8 years130 mg
Children 9–13 years240 mg
Teen boys 14–18 years410 mg
Teen girls 14–18 years360 mg
Men400–420 mg
Women310–320 mg
Pregnant teens400 mg
Pregnant women350–360 mg
Breastfeeding teens360 mg
Breastfeeding women310–320 mg
Source: The ODS Journal

The magnesium in pumpkin seeds can also reduce or ease migraines and headaches. (you can also take magnesium supplements)

Consuming pumpkin seeds can also maintain a good healthy weight because it is high in fibers that give the feeling of satiety.

In a journal published in 2019, Avicenna Journal of Phytomedicine, pumpkin seeds oil contains vitamin E and fatty acids that help boost hair growth and maintain a healthy scalp, especially for men.

Moreover, taking pumpkin seeds as a snack before bed would promote sleep conditions, reduce stress and anxiety since they are a good source of amino acids, zinc, and copper.

Pumpkin Seed

In addition, pumpkin seeds are a rich source of zinc that boosts male fertility and increases sperm quality and improve chances of conceiving.

The rich nutrient content of pumpkin seeds increases overall immunity since they are rich in vitamin E and antioxidants that prevent free radicals, skin infections, and inflammations.

Up to 65% of our energy comes from carbohydrates, in every quarter cup of dried pumpkin seeds contains 3grams of healthy carbs that provide the body with energy and your mood.

Ideas to incorporate pumpkin seeds in your diet

  1. You can add pumpkin seeds to granola, flaxseeds, and chia seeds or top a bowl of hot oatmeal.
  2. Include pumpkin seeds to make energy balls since they’re rich in fibers.
  3. You can combine pepitas with nuts to make a delicious cake.
  4. For a simple snack, combine pepitas with yogurt and some seasonal fruits.