Packed with valuable nutrients, pumpkin seeds should not be underestimated. Only a small amount of these seeds can provide you with healthy fats, magnesium and zinc. Either induce them in your daily food or just roast them and consume them like snacks, but make them a part of your daily diet. Here are the benefits that you could reap from these small seeds.

Full of Valuable Nutrients

Known as 'pepita' in a Mexican Spanish term, 28 grams of these seeds have 151 calories, mainly from fat and protein. They contain:

  • Carbs: 5 grams
  • Protein: 7 grams
  • Fibre: 1.7 grams
  • Fat: 13 grams
  • Vitamin K: 18% of the Recommended Dietary Intake
  • Phosphorus: 33% of the Recommended Dietary Intake
  • Zinc: 14% of the Recommended Dietary Intake
  • Copper: 19% of the  Recommended Dietary Intake
  • Manganese: 42% of the Recommended Dietary Intake
  • Magnesium: 37% of the Recommended Dietary Intake
  • Iron: 23% of the Recommended Dietary Intake

Improve Prostate & Bladder Health

pumpkin seeds for body

  • Pumpkin seeds may help relieve symptoms where the prostate gland enlarges, causing problems with urination.
  • According to studies, pumpkin seeds can help treat symptoms of an overactive bladder.

High In Antioxidants

  • Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants are known to reduce inflammation and protect your cells from harmful free radicals. 

May Reduce Risk of Certain Cancers

  • If you make pumpkin seeds a part of your diet on regular basis, it may reduce the risk of stomach, breast, lung, prostate and colon cancers.
  • According to certain studies, it also helps reduce the risk of breast cancer in postmenopausal women.
  • They also have the potential to slow down the growth of prostate cancer cells.

Read More: Impressive Health Benefits of Pumpkin

Very High In Magnesium

healthy heart pumpkin seeds

Pumpkin seeds are the best natural sources of magnesium.

This has several advantages:

Easy & Quick Recipe For Roasted Pumpkin Seeds


  • 1 1/2 cups pumpkin seeds
  • 2 tsp fine sea salt, plus more for serving
  • 2 tsp olive oil, melted coconut oil or nut oil like walnut
  • 2 tsp your favourite spice blends like curry powder, harissa and chilli powder


  • Heat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  • Fill a medium saucepan with about 2 cups of water and season with 2 teaspoons salt. Bring to a boil.
  • Meanwhile, scoop the seeds from your pumpkin. Add the pumpkin seeds to a bowl filled with cold water and swish them around until the seeds float and are mostly clean.
  • Add cleaned seeds to the boiling salted water. Simmer for 5 minutes.
  • Drain and pull away any remaining pumpkin attached to the seeds.
  • Scatter the seeds onto clean dishcloths and pat them very dry.
  • Mound the dried seeds onto the prepared baking sheet.
  • Add the oil and any spices on top then toss until well coated.
  • Spread the seeds into one layer. Bake, stirring the seeds at least once, until fragrant and golden around the edges, 10 to 25 minutes, depending on how large the seeds are.

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