32 Best Benefits Of Pumpkin Seeds (Kaddu Ke Beej) For Skin, Hair, And Health July 12, 2016

Whether your skin and hair seem lackluster or you are suffering from tummy troubles or your immunity is at an all-time low, pumpkin seeds can come to your rescue. Pumpkin seeds (Cucurbita maxima, Cucurbita pepo) were first discovered by Mexican archaeologists back in 7,000 B.C. Traditionally, these seeds were used to treat tapeworm infections, and urinary and prostate problems.

It’s not surprising that pumpkin seeds are called superfoods. These minuscule seeds contain numerous essential minerals like zinc, magnesium, copper, phosphorus, and manganese. They are rich in antioxidants and provide generous quantities of vitamins E and A, and contain essential vitamins including vitamin K and B. They also contain adequate doses of sodium and potassium.

Pumpkin seeds are also known as ‘Kaddu Ka Beeja’ in Hindi, ‘Gummadikaya ginjalu’ in Telugu, ‘Pucani Vitaikal’ in Tamil, ‘Kumbalakayi Binjagalu’ in Kannada, ‘mathangayile Kuru’ in Malayalam, ‘Bhopala Biya’ in Marathi, ‘kola’ in Gujarati, and ‘Kumror Beej’ in Bengali. Pumpkin seeds are nutritional powerhouses that offer myriad benefits for the skin, hair, and overall physiological well-being.

The Remarkable Benefits Of Pumpkin Seeds

Benefits For Skin

  1. Moisturize Skin
  2. Fight Acne
  3. Expedite Wound Healing
  4. Prevent Premature Aging
  5. Protect Against Skin Cancer

Benefits For Hair

  1. Boost Hair Growth
  2. Prevent Dandruff
  3. Keep Hair Healthy

Benefits For Health

  1. Boost Immunity
  2. Improve Prostate Health
  3. Lower The Incidence Of Diabetes
  4. Improve Cardiovascular Health
  5. Reduce Postmenopausal Symptoms
  6. Improve Digestive Health
  7. Lower Anxiety
  8. Treat Arthritis
  9. Improve Vision
  10. Lower LDL Cholesterol
  11. Fight Parasites
  12. Prevent Bladder Stones
  13. Boost Energy
  14. Improve Sexual Health
  15. Boost Bone Strength
  16. Regulate Blood Pressure
  17. Fight Breast Cancer
  18. Relieve Urinary Incontinence
  19. Improve Brain Health
  20. Balance The Body’s pH Levels
  21. Reduce The Incidence Of Anemia Caused By Iron Deficiency
  22. Keep You Full For Long
  23. Lower The Risk Of All-Cause Mortality
  24. Eases Insomnia

Benefits For Skin

These seeds owe their ability to cleanse your skin to the high amounts of fatty acids, zinc, antioxidants, and vitamins E and A present in them. Listed below are the advantages of consuming pumpkin seeds on a regular basis for your skin:

1. Moisturize Skin

They Keep Skin Moisturized

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Ditch the toxic lotions and creams and embrace the wonders of this natural moisturizer.

What You Need

  • 1 cup pumpkin seeds
  • 1 tablespoon butter
  • 1 beaten egg

What You Have To Do

  1. Take one cup of finely ground pumpkin seeds and mix it with a tablespoon of melted butter.
  1. Beat the egg well. Blend it with the mixture of pumpkin seeds and butter to create a paste.
  1. Apply the paste on your skin and leave it on for 10-15 minutes until it dries.
  1. Rinse it off with cool water.

Why Does It Work

Pumpkin seeds contain generous amounts of unsaturated fatty acids like omega-3. These fatty acids have natural emolliating properties that keep the skin moisturized (1).

Caution

To avoid the risk of allergies, do a patch test before applying the pumpkin seed paste on your skin.

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2. Fight Acne

They Fight Acne

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Pumpkin seeds are rich in zinc, a mineral that possesses anti-inflammatory properties, which can reduce the redness and scarring caused by acne.

What You Need

  • Pumpkin seeds (roasted/raw/sprouted)
  • Milk (optional)

What You Have To Do

  1. Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.
  1. You could also mix finely ground pumpkin seeds with milk and drink it every day.

Why Does It Work

According to the Journal of Drugs in Dermatology, zinc helps calm overactive sebaceous glands, owing to its antibacterial and anti-inflammatory effects (2). It can, thus, reduce the incidence of acne

Caution

Make sure you chew the pumpkin seeds properly before ingesting them to prevent indigestion. Consume fresh pumpkin seeds to avoid the risk of food poisoning.

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3. Expedite Wound Healing

They Speed Up Wound Healing

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Pumpkin seeds also help expedite the process of wound healing owing to their rich nutrient content, especially vitamin A and zinc.

What You Need

Pumpkin seeds (roasted/raw/sprouted)

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

The high doses of vitamin A present in pumpkin seeds can increase the speed of wound healing, according to a study by the Journal of the American Academy of Dermatology (3). As per the study, 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.

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4. Prevent Premature Aging

Premature Aging

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A common concern that causes people to rely on pricey cosmetic treatments is premature aging. Pumpkin seeds help delay the process of skin aging.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Excessive exposure to the harmful UV rays of the sun along with other lifestyle factors can cause oxidative damage. This can result in premature skin aging, thereby increasing the appearance of wrinkles and pigmentation (4). The antioxidants, vitamins E and A, contained in pumpkin seeds help fight free radical formation and thus, reduce the incidence of premature aging.

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5. Protect Against Skin Cancer

They Protect Against Skin Cancer

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Another grave problem that can arise due to a high amount of sun exposure is skin cancer. Pumpkin seeds lower the risk of skin cancer.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Studies report that omega-3 supplementation can fight immunosuppression, a phenomenon of reduced immunity against skin cancer caused by sunlight exposure (5).

Pumpkin Seeds Benefits For The Hair

Pumpkin seeds contain many nutrients such as L-lysine, iron, and omega-3 fatty acids that improve hair growth and quality. Here are the some of the wondrous hair benefits that pumpkin seeds offer:

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6. Boost Hair Growth

They Boost Hair Growth

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Worried about your hair falling out in chunks? Munch on a handful of pumpkin seeds every day.

What You Need

  • Pumpkin seeds (roasted/raw/sprouted)
  • Pumpkin seed oil (optional)

What You Have To Do

  1. Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.
  1. You could also massage your hair and scalp with pumpkin seed oil, leave it on overnight, and wash it off the following day.

Why Does It Work

Pumpkin seeds contain high doses of iron and L-lysine – two nutrients that can help control excessive hair shedding (6). Increasing the supplementation of these nutrients can enhance hair growth and help restore it to its former glory.

Caution

If you experience allergic reactions after the oral intake of pumpkin seeds, stop their intake and consult your doctor on priority. Chew the pumpkin seeds properly before ingesting and ensure that they are fresh.

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7. Prevent Dandruff

They Prevent Dandruff

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Pumpkin seeds contain rich doses of zinc, an active ingredient present in many anti-dandruff shampoos. Luckily, you don’t have to endure the harshness of these chemical hair cleansers anymore, if you include pumpkin seeds in your daily diet.

What You Need

  • Pumpkin seeds (roasted/raw/sprouted)
  • Pumpkin seed oil (optional) 

What You Have To Do

  1. Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.
  1. You could also massage your hair and scalp with pumpkin seed oil, leave it on overnight, and wash it off the following day.

Why Does It Work

A study by the Dermatology Research and Practice suggests that zinc prevents and treats flaking, irritation, and itching associated with seborrheic dermatitis, owing to its antifungal properties (7).

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8. Keep Hair Healthy

They Keep The Hair Healthy

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Even if you don’t suffer from dandruff or hair fall, including pumpkin seeds in your diet is a good idea to enhance the overall quality of your hair.

What You Need

  • Pumpkin seeds (roasted/raw/sprouted)
  • Pumpkin seed oil (optional) 

What You Have To Do

  1. Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.
  1. You could also massage your hair and scalp with pumpkin seed oil, leave it on overnight, and wash it off the following day.

Why Does It Work

Pumpkin seeds contain nutrients like omega-6 fatty acids, protein, iron, and zinc, all of which are important for your scalp and hair’s improved health (8).

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Benefits For Health

In addition to enhancing your outer appearance, pumpkin seeds also help a great deal in improving your general state of health. Here are the health benefits of pumpkin seeds:

9. Boost Immunity

They Boost Immunity

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It’s not the world’s best feeling to feel under the weather every second day. What you can do to change that is to eat pumpkin seeds on a daily basis.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Pumpkin seeds, being rich in zinc, help lower oxidative stress and the generation of inflammatory cytokines, both of which impede immunity (9).

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10. Improve Prostate Health

They Improve Prostate Health

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Another health benefit offered by the wonder mineral zinc, abundantly present in pumpkin seeds, is improved prostate health.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

A study by the Current Opinion in Clinical Nutrition and Metabolic Care suggests that high levels of zinc promote prostate health and lower the incidence of prostate cancer (10).

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11. Lower The Incidence Of Diabetes

They Lower The Incidence Of Diabetes

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Diabetes is one of the most prevalent modern day health problems. The good part, however, is that you can prevent it with the right food and lifestyle choices, such as including pumpkin seeds in your diet.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day

Why Does It Work

One study found that pumpkin seeds possess hypoglycemic properties that can aid glycemic control, and thus help prevent diabetes (11).

Caution

Consult your doctor about the recommended dosage of pumpkin seeds. Chew the pumpkin seeds properly before ingesting and ensure that they are fresh.

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12. Improve Cardiovascular Health

They Improve Cardiovascular Health

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Pumpkin seeds are an excellent source of magnesium, a mineral that is vital for improved cardiovascular function.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

As per a study by the Journal of American Academy of Nurse Practitioners, a diet high in magnesium helps lower the risk of coronary heart diseases in men significantly (12). A quarter cup of pumpkin seeds accounts for almost half of your daily recommended intake of magnesium.

Caution

If you are taking warfarin, consult your doctor before including pumpkin seeds in your diet.

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13. Reduce Postmenopausal Symptoms

They Reduce Postmenopausal Symptoms

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Postmenopausal women often complain of symptoms like hot flashes, headaches, and joint pains. Pumpkin seeds are beneficial in providing relief from these symptoms.

What You Need

Pumpkin seed oil/capsules 

What You Have To Do

  1. Drizzle a teaspoon of pumpkin seed oil in your salads.
  1. Alternatively, take the recommended dosage of pumpkin seed oil supplements every day. 

Why Does It Work

According to a study by Climacteric, pumpkin seed oil is rich in phytoestrogens that, apart from reducing the prevalence of postmenopausal symptoms, also increase the levels of HDL cholesterol (13).

Caution

Consult your doctor about the recommended dosage of pumpkin seed oil or supplements.

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14. Improve Digestive Health

They Improve Digestive Health

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A diet rich in fiber is essential in keeping your gut in good shape. Pumpkin seeds are a great fiber source (5.2 grams of fiber per ounce of whole pumpkin seeds).

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

Fiber aids regular bowel movements and prevents conditions like constipation, irritable bowel syndrome, hemorrhoids, gastrointestinal disease, and high cholesterol (14).

Caution

Avoid overindulging in pumpkin seeds as they are high in calories. Ensure that the pumpkin seeds are fresh and chew them properly to avoid indigestion.

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15. Lower Anxiety

They Lower Anxiety

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Given the fast-paced and competitive nature of life today, anxiety and stress have become common problems faced by people. Pumpkin seeds, yet again, work their magic by inducing a state of calmness.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Pumpkin seeds contain the amino acid L-tryptophan that helps in the synthesis of serotonin, a chemical that enhances mood and prevents depression. The University of Michigan Health System reports that L-tryptophan also induces peaceful sleep (15).

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16. Treat Arthritis

They Treat Arthritis

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Arthritis is a condition that causes inflammation of joints, and it worsens with age. Studies suggest that pumpkin seeds can also help in the treatment of this condition.

What You Need

Pumpkin seed oil/capsules 

What You Have To Do

  1. Drizzle a teaspoon of pumpkin seed oil in your salads.
  1. Alternatively, take the recommended dosage of pumpkin seed oil supplements every day. 

Why Does It Work

In an animal study conducted by Pharmacology Research, it was found that the anti-inflammatory properties of pumpkin seed oil helped reduce the inflammation caused by arthritis (16). The study reported that the effect of pumpkin seed oil was far more favorable than the anti-inflammatory drug indomethacin.

Caution

Consult your doctor about the recommended dosage of pumpkin seed oil or supplements.

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17. Improve Vision

They Improve Vision

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Your eyes are one of your most precious assets and protecting them is your duty. Including pumpkin seeds in your daily diet is a great way to improve your vision.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Pumpkin seeds contain generous doses of vitamin A (almost twice your daily recommended intake). The National Institutes of Health reports that vitamin A improves vision, especially in dim light (17). Vitamin A enhances skin health as well.

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18. Lower LDL Cholesterol

They Lower LDL Cholesterol

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Pumpkin seeds contain phytosterols in large amounts and are thus helpful in managing cholesterol.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Pumpkin seeds are among one of the best sources of phytosterols in the seeds and nuts family. 100 gm of pumpkin seeds contains 260 mg of phytosterols. As per a study by the Current Opinion in Lipidology, phytosterols help lower the levels of LDL (bad) cholesterol, thereby reducing the risk of coronary heart diseases (18).

Caution

If your doctor has prescribed warfarin, consult him before including pumpkin seeds in your diet.

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19. Fight Parasites

They Fight Parasites

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Pumpkin seeds also possess remarkable anti-parasitic benefits.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

Pumpkin seeds provide a defensive barrier against pathogens that can cause numerous infections, some of which can even be life-threatening. A study conducted by the Journal of Gastroenterology of Peru reported the intestinal anti-parasitic benefits of pumpkin seeds (19).

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20. Prevent Bladder Stones

They Prevent Bladder Stones

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Another health benefit provided by pumpkin seeds is their activity against bladder stones.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

A study by the American Journal of Clinical Nutrition reported that pumpkin seed supplementation in boys aged 2-7 years saw a decrease in the calcium oxalate crystal occurrence, owing to their high phosphorous content (20).

Caution

Be cautious while offering pumpkin seeds to a child; if not chewed on properly, they could choke him.

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21. Boost Energy

They Are Energy Boosters

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Looking for the perfect snack to give yourself an energy boost? Pumpkin seeds are here to the rescue.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

Pumpkin seeds, being rich in iron and proteins, act as a great source of energy. They make an excellent pre-workout snack as opposed to sugary nutrition bars that give short spurts of energy.

Caution

Avoid overindulging in pumpkin seeds as they are high in calories and can lead to unwanted weight gain.

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22. Improve Sexual Health

They Improve Sexual Health

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There are numerous libido-boosting drugs out there in the market, but nothing beats natural measures like pumpkin seeds.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

Regular intake of pumpkin seeds helps improve prostate health, an essential factor for improved male sexual health (21). Pumpkin seeds also improve hormonal function in men. The amino acid myosin, contained in pumpkin seeds, is important for muscular contractions.

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23. Boost Bone Strength

They Boost Bone Strength

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With age, many women and men become susceptible to declining bone health. Turns out that increased bone density is another area where pumpkin seeds work their magic.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

Calcium isn’t the only nutrient essential for building healthy bones. There are a lot of other vitamins and minerals that are necessary for enhancing bone mineral density (22). Pumpkin seeds are a great source of magnesium, zinc, vitamin K, and numerous other bone-boosting nutrients that help lower the risk of osteoporosis.

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24. Help Regulate Blood Pressure

They Help Regulate Bloods Pressure

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Hypertension is one of the leading causes of heart diseases in people. Pumpkin seeds are a great addition to the diets of those with a history of high blood pressure.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

Pumpkin seeds are low in sodium and high in potassium and magnesium, making them the perfect dietary inclusion to help regulate blood pressure (23).

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25. Fight Breast Cancer

Fight Breast Cancer

Image: Shutterstock

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

As per a study conducted by Nutrition and Cancer, the phytoestrogens extracted from pumpkin seeds display significant activity against breast cancer tumor cells (24). Pumpkin seeds are thus highly useful in the prevention and treatment of breast cancer.

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26. Relieve Urinary Incontinence

They Provide Relief From Urinary Incontinence

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Numerous studies conducted both on animals and humans have found the salutary activity of pumpkin seeds in providing relief from overactive bladder and urinary incontinence.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day. 

Why Does It Work

The water-soluble part of the pumpkin seeds helps strengthen the pelvic floor muscles that tend to lose tone and become weak as women age. This is often a result of reduced levels of estrogen caused by menopause. Weakened pelvic floor muscles cause urinary incontinence (25).

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27. Improve Brain Health

They Improve Brain Health

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Neurodegeneration is extremely common among the aged. However, preventing it greatly depends on good lifestyle and dietary habits. Pumpkin seeds are a good source of alpha-linolenic acid (a type of omega-3 acid) that is essential for maintaining brain health.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

The Journal of Nutrition, Health, and Aging reports that polyunsaturated fatty acids, especially omega-3, help reduce the speed at which the brain ages and lower the turnover of membrane fatty acids caused by free radical damage (26).

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28. Balance The Body’s pH Levels

They Are Alkaline In Nature

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When your body is too acidic, you face an increased risk of chronic illnesses like osteoporosis, cancer, arthritis, diabetes, etc. It is, therefore, important that your diet comprises of enough alkaline foods to help your body maintain equilibrium at a pH of 7.635.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

Pumpkin seeds are one of the best alkaline-forming foods that you should include in your diet (27).

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29. Reduce The Incidence Of Anemia Caused By Iron Deficiency

The Incidence Of Anemia Caused By Iron Deficiency

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Pumpkin seeds, being an excellent source of iron, help lower the risk of iron-deficiency anemia.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

A study conducted by BioFactors found that consumption of iron-rich foods like pumpkin seeds helps improve iron status in kids, adolescents, women of childbearing age and pregnant women (28). This makes them an excellent dietary supplement to reduce the risk of anemia caused by iron deficiency.

Caution 

If you have an iron deficiency, make sure you consult your doctor about your ideal daily dosage of pumpkin seeds.

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30. Keep You Full For Long

They Keep You Full For Long

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Keep the high-sugar snacks aside and grab a fistful of healthful pumpkin seeds.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

The high fiber content in pumpkin seeds makes them a great addition to your morning breakfast. They induce the feeling of fullness for long periods and keep you from snacking pointlessly.

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31. Lower The Risk Of All-Cause Mortality

They Lower The Risk Of All-Cause Mortality

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Pumpkin seeds also help lower the risk of all-cause mortality.

What You Need

Pumpkin seeds (roasted/raw/sprouted) 

What You Have To Do

Enjoy a handful of raw, sprouted, or roasted pumpkin seeds every day.

Why Does It Work

The magnesium contained in pumpkin seeds works its magic yet again. As per a study by Epidemiology (Cambridge, Mass.), a high intake of magnesium is associated with a 40% reduction in all-cause mortality and death from cardiovascular disease. Magnesium even helps with a 50% reduction in death caused by cancer (29).

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32. Eases Insomnia

Insomnia is sleep deprivation. It is caused due to a lesser secretion of serotonin in the human body. Serotonin is the rest hormone of the human body that induces the feeling of well being. Pumpkin seed oil contains tryptophan. Tryptophan is easily broken down to serotonin in the human body. Thus, it induces peaceful sleep. This is why pumpkin seed oil is an amazing therapy for people suffering from depression, anxiety and sleeplessness.

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Caution

Here are a few considerations you should keep in mind before indulging in pumpkin seeds:

  1. The Risk Of Allergies: Though pumpkin seed allergies are rare, their occurrence is still possible. If you experience symptoms such as swelling, rashes on the skin, nasal congestion, or breathing trouble on consumption of pumpkin seeds, consult your GP immediately. If you’ve previously experienced allergic reactions to seeds and nuts, especially from the Anacardiaceae family, exercise caution before including pumpkin seeds in your diet.
  1. Indigestion And Stomach Ache: Though pumpkin seeds are extremely high in fiber, chewing them can get a little tough, and can thus lead to indigestion by irritating your esophageal lining. It is, therefore, important that you chew pumpkin seeds well before swallowing them. One of the best ways to avoid indigestion is to supplement their intake with a lot of water. Water helps drive both soluble and insoluble fiber to your intestinal tract, thereby aiding bowel movements and preventing indigestion.
  1. Increased Incidence Of Diarrhea: Since pumpkin seeds are packed with high quantities of fiber, eating too much of them can result in diarrhea. Keep your intake of pumpkin seeds
  1. Migraine Trigger: Migraines are painful headaches often triggered by lifestyle and dietary choices. There are cases of people reporting pumpkin seeds as a trigger to migraine headaches. If you are susceptible to migraines, consult your doctor before including them in your diet. It’s, however, unlikely to develop a migraine from consuming pumpkin seeds.
  1. Food Poisoning: Eating rotten pumpkin seeds can increase the formation of free radicals in your body, which defeats the purpose of including them in your diet. Be extremely careful and particular about consuming only fresh pumpkin seeds.
  1. Choking Hazard For Infants And Pets: By all means, avoid offering shelled pumpkin seeds to your infant or your pets as they can choke on them.

Selection And Storage Of Pumpkin Seeds

Selection

You can purchase pumpkin seeds from the natural foods section at any supermarket or grocery store. Pumpkin seeds are medium to dark green colored and are available in roasted, salted, raw, or whole forms. While selecting the pumpkin seeds, ensure that they appear fresh and healthy. Don’t buy the seeds if they look dehydrated and shrunken, or if they have a foul smell. Opt for organic varieties as they are free from harmful pesticides.

Storage

You can store roasted and dried pumpkin seeds in an airtight bottle in a cool and dark place for up to 15 days. If you want the seeds to last longer, store them in the freezer.

Preparation And Usage Of Pumpkin Seeds

Though you always have the option of purchasing pumpkin seeds, here’s how you can prepare and enjoy pumpkin seeds at home:

Preparation

  1. Cleaning: Once you’ve scooped out the pumpkin seeds from the fruit, you will need to remove the fiber from them. Then, put the seeds in a strainer and wash them thoroughly.
  1. Boiling: This is an optional step if you want crunchier and easily digestible pumpkin seeds. Add the pumpkin seeds to a pot of water mixed with one tablespoon of salt. Bring them to a boil and leave the container on low heat for 10 minutes.
  1. Drying: Once you’ve boiled the seeds, you can dry them out in the sun for six hours. In case you decide to skip the above step, you can dry the seeds right after removing the fiber and washing them.
  1. Roasting: After drying them, dab on a little oil on the seeds, sprinkle some salt on them, and preheat your oven. Roast the seeds in the preheated oven at 250 degrees Fahrenheit for 15 minutes.
  1. De-Hulling: While most of the hull would have slipped off during the process of drying and roasting, you can remove the rest after roasting the seeds. 

Usage

  1. Eat Them Raw:If you want to enjoy the benefits of all the nutrients present in pumpkin seeds, you should eat them in their raw state after cleaning them.
  1. Roast Them:You can enjoy the seeds after you’ve roasted and de-hulled them. You can further add seasonings like oregano, garlic, cinnamon powder, and chili to flavor them.
  1. Sprout Them: Another healthy way to enjoy pumpkin seeds is to sprout them. Doing this helps neutralize the anti-nutrients like phytic acid that is present in all seeds. These anti-nutrients make the absorption of essential nutrients contained in pumpkin seeds like magnesium, iron, copper, and zinc difficult by binding with them (30).

Ways To Include Pumpkin Seeds In Your Diet

Wondering how you can make pumpkin seeds an interesting part of your everyday diet? Here are different ways to do it:

  1. Munch On Them: Pumpkin seeds can make the perfect snack whenever you are low on energy. Just carry them around in a small container and munch on them whenever the hunger pangs set in. Mexicans often eat pumpkin seeds after roasting and flavoring them with pepper, lime, and salt.
  1. Sprinkle Them On Your Salads: Sprinkling pumpkin seeds on your salads is an excellent way to amp up their nutritional value. While garnishing your salad, add a pinch of pumpkin seeds on top.
  1. Add Them To Your Daily Cereal: To enhance the flavor and increase the benefits your body can derive from your daily bowl of cereal, make sure you add some pumpkin seeds to your cereal every day. You can add these seeds to your granola mix and also use them in cakes, biscuits, bread, cookies, etc.
  1. Other Recipes: Other recipes to which you can add pumpkin seeds include soups, pasta, desserts, etc.

If you wish, you can also include pumpkin seed oil in your diet in the form of dietary capsules or liquid that you can use to dress salads or garnish food. You can purchase pumpkin seed oil or capsules from a pharmacy.

Nutritional Value Of Pumpkin Seeds

According to United States Department of Agriculture, following is the nutritional value provided by 1 cup of roasted pumpkin seeds (without salt).

Having learnt in detail about the numerous health wonders and the flexibility of using pumpkin seeds, we’re sure you’d want to include them in your daily dietary plan. However, it is always a good idea to check with your doctor about the ideal usage and safety of pumpkin seeds, based on your medical history.Do let us know your feedback about the article and feel free to pose any questions you may have about pumpkin seeds in the comments section below.

Nutrition Facts
Serving Size 1 cup (64 g)
Calories285 kcal
Total Fat12.42g
Saturated Fat2.349 g
Polyunsaturated Fat3.860 g
Monounsaturated Fat5.660 g
Cholesterol0 mg
Sodium12 mg
Potassium588 mg
Carbohydrates34.40 g
Dietary Fiber11.8 g
Sugars0g
Protein11.87 g
Vitamin A 40 IU· Vitamin C 0.2 mgCalcium 35 mg · Iron 2.12 mg

These amazing pumpkin seed benefits make it the king when it comes to benefitting humans. Have you benefited with the constant use of pumpkin seed oil? Do you agree with the aforementioned benefits offered by a single solution? Do share your feedback with us in the comments section!

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  • Bansari

    wow the post looks great.

    • sitaranikhil

      Thanks Bansari :)