Pumpkin Seeds Recipes


Pumpkin Seeds Benefits

Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. These seeds also contain wide variety of nutrients ranging from magnesium and manganese to copper and protein, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants,1 which can give your health an added boost.

A 1-oz (28-gram) serving contains:

  • Fiber:7 grams.
  • Carbs:5 grams.
  • Protein:7 grams.
  • Fat:13 grams (6 of which are omega-6s).
  • Vitamin K:18% of the RDI.
  • Phosphorous:33% of the RDI.
  • Manganese:42% of the RDI.
  • Magnesium:37% of the RDI.
  • Iron:23% of the RDI.
  • Zinc:14% of the RDI.
  • Copper:19% of the RDI.


Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the “shell”), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

Insomnia prevention

Pumpkin seeds are a rich source of tryptophan, an amino acid. Tryptophan has been used to treat chronic insomnia because the body coverts it into melatonin, the “sleep hormone.”

A study published in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.

Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.

Can Lower Blood Sugar Levels

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can.

This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.

The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.

More research is needed to confirm this beneficial effect on blood sugar levels


Raw, green pumpkin seeds are green because they have a high amount of natural chlorophyll in them. Chlorophyll is found in all green foods, which alkalizes and naturally cleanses the body(no need for a detox here!). Pumpkin seeds offer the most of any seed or nut since they are denser in the green hue, though hemp and even purely raw sunflower seeds are other good sources. Chlorophyll alkalizes the blood, which prevents inflammation that can occur from a high acid diet or other lifestyle factors.

Body Metabolism

Our body functions at its highest levels when all of our systems are working efficiently and healthily. Having a stable and adequate amount of protein in your diet is essential, because proteins are made up of amino acids, which can be used in thousands of enzymatic and metabolic processes every day.

Without those essential amino acids and proteins, our bodies would cease being functional, and we would become weak, lethargic, unhealthy, slow-witted, and generally exhausted. Pumpkin seeds are a huge source of protein. 30% of pumpkin seed volume is made of protein. There are 12 grams of protein in a single cup of pumpkin seeds, which is approximately 25% of our daily requirement of protein.

Kidney Stone Prevention

At least two research studies have shown eating pumpkin seeds regularly could help prevent the most common type of kidney stones: calcium oxalate stones.

Pumpkin seeds have compounds that appear to both reduce the levels of substances that create kidney stones whilst at the same time increasing compounds that inhibit kidney stone formation. 5 to 10 grams daily has been suggested as having a beneficial effect on kidney stone prevention and regular consumption would be important.

If you eat them as often as I do, it makes sense to get bulk pumpkin seeds for the price discount and to save on postage.

Protects Bones

Pumpkin seeds are a rich source of magnesium, which is essential for improving bone health and preventing osteoporosis.

A 2005 study published in the Journal of the American Geriatrics Society found a strong connection between high magnesium intake and higher bone mineral density.

In addition, pumpkin seeds are rich in phosphorous and zinc, which are natural protectors against osteoporosis. These minerals also reduce the risk of bone fractures.

Eating ¼ cup of pumpkin seeds daily can reduce bone weakness and osteoporosis symptoms.