Pumpkin seeds: 11 benefits and how to consume them

Pumpkin seeds, whose scientific name is Cucurbita máxima, have several health benefits, because they are rich in omega-3, fiber, good fats, antioxidants and minerals such as iron and magnesium.

Therefore, these seeds can be included in the diet to improve the functioning of both the brain and the heart, as well as promote intestinal health and reduce inflammation in the body arising from various diseases. 

The main health benefits are:

1. Promote relaxation and increase well-being

These seeds have a high amount of magnesium and tryptophan, which are substances that act at the brain level, helping to combat excess stress, fatigue and stimulate memory. 

2. Weight loss

Pumpkin seeds are rich in fiber, which makes with that there is a greater feeling of satiety and the person decreases the portions of food, ingesting fewer calories and promoting weight loss. 

Likewise, fiber also helps to control the absorption of sugar at intestinal level, making it more stable in the blood, reducing anxiety. Therefore, they should be included in the diet in conjunction with healthy eating, as well as physical activity. 

3. Increase muscle mass

These seeds provide an excellent source of protein, so those who are looking to increase muscle mass can include them in salads, smoothies, yogurts, cereals or even snacks.  

4. Protect the body’s cells

Thanks to their high content of antioxidants such as carotenoids and vitamin E, pumpkin seeds help protect the body’s cells from the effect of free radicals, helping to decrease inflammation, as well as with the reduction of the risk of suffering some types of cancer such as stomach, prostate, colon and breast cancer.

5. Decrease inflammation

Pumpkin seeds are an excellent source of omega 3, which exerts an anti-inflammatory action against stress or disease processes that may be causing a state of inflammation of the body, also protects the body from cardiovascular and brain diseases, improving memory and disposition.

Know all the benefits of omega 3.

6. Improve prostate and thyroid health

Pumpkin seeds are rich in zinc, a mineral that is important for strengthening the immune system and helps regulate thyroid function. Some studies have shown that daily consumption of these seeds helps decrease symptoms of benign prostatic hyperplasia and improve quality of life. 

7. Combat intestinal parasites

These seeds have been used as a home remedy to combat intestinal parasites, because they have antiparasitic and anthelmintic action and can be used in children and adults.

8. Combat anemia

These seeds are an excellent vegetable source of iron, so they help to combat anemia, and can also be consumed by vegans or vegetarians to increase the supply of iron to the body.

It is important that together with the seeds is ingested some source that provides vitamin C, so as to promote its absorption in the intestine. Some foods rich in vitamin C are oranges, tangerines, papaya, strawberries and kiwi fruit. See a more complete list of foods with vitamin C.

9. Fight belly pain

Pumpkin seeds help fight belly pain and cramps that are generated during premenstrual syndrome, because it contains magnesium, which is a mineral that acts by decreasing muscle contraction and nerve function and, as a consequence, menstrual pain.

Learn about other foods rich in magnesium.

10. Take care of heart health

These seeds possess phytosterols, magnesium, zinc, good fatty acids and omega-3, which help maintain heart health due to the fact that they exert a cardioprotective effect, because they help control blood pressure, reduce cardiovascular risk, lower cholesterol levels and control blood sugar levels. 

11. Regulating blood sugar

Thanks to their high fiber and magnesium content, pumpkin seeds help regulate blood sugar, which is very important for diabetics and for those individuos that present obesity with insulin resistance or hyperinsulinism. 

How to prepare pumpkin seeds

To consume pumpkin seeds, they must be extracted from the pumpkin, washed and placed on a plate to expose them to the sun, it is important to cover the plate with a fine mesh to prevent flies from standing on them. Once dried they can be consumed.

Another way that these seeds can be prepared is by placing them on a tray with parchment paper in the oven at a maximum of 75º C until they are golden brown, usually it takes about 30 minutes. It is important to move them to prevent them from burning. They can also be toasted in a frying pan or in the microwave. 

If you want to give them a different flavor, it is possible to sprinkle over the seeds a little olive oil, and/or a pinch of cinnamon, ginger, nutmeg or salt. 

How to consume them

1. Dried seeds

Properly dried pumpkin seeds can be used whole in salad or soup, for example, or as a snack at snacks, when sprinkled with a little salt and ginger powder, as is common in Greece.

However, do not add too much salt to them, especially if you suffer from hypertension. Consuming about 10 to 15 grams of seeds every day for 1 week is excellent for eliminating intestinal parasites.

2. Crushed seeds

They can be added to cereals, yogurt or fruit juice. To crush them, simply place them in a blender or food processor.

3. Pumpkin seed oil

It can be purchased in certain supermarkets or ordered from online stores. This oil should be used to dress the salad or to add to the soup once it is ready, because this oil loses its properties when heated, so it should always be used raw.

In case of intestinal parasites, it is recommended the intake of 2 tablespoons of pumpkin seed oil per day for 2 weeks.