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Health Benefits of Pumpkin Seeds

Article Reviewed by Dietitian Dt. Sugandhi Karthick on Aug 02, 2024


About

In recent years the need for nutritionally healthy and sustainable plant-based foods has been rising across the globe. Pumpkin is one such vegetable that meets these needs with its unique composition that benefits human health. Pumpkin seeds are excellent sources of proteins, dietary fiber, unsaturated fatty acids, minerals, and vitamins. Although considered as a by-product of the vegetable they have grabbed particular interest due to their chemical composition, therapeutic benefits, and industrial properties. Science-based health benefits of pumpkin seeds have been reported in diabetes, cardiovascular diseases, digestive disorders, arthritis, and cancer (1).

Pumpkin is a popularly consumed vegetable that belongs to the genus Cucurbita and family of Cucurbitaceae, and is frequently used as a functional food. The flesh of most vegetables finds its way into culinary usage while the seeds are discarded. However, pumpkin seeds have gained momentum in the food industry as a healthy alternative to junk snacks. Pumpkin seeds are ovoid, semi-flat with olive-green colored kernels. They are buttery in texture and provide a sweet, nutty flavor (2).


Health Benefits of Pumpkin Seeds

The nutrient richness of pumpkin seeds provide benefits in heart health, diabetes, arthritis, bladder diseases, and bone diseases. They possess antioxidant, anti-inflammatory, antidiabetic, antidepressant, anticarcinogenic, and antimicrobial properties, which are discussed in detail below.

Nutritional Attributes of Pumpkin Seeds

Pumpkin seeds or pepita are a powerhouse of nutrients brimming with essential minerals and vitamins. The table below highlights the pumpkin seeds' nutrient composition.

Macronutrients

Nutritive value (per 100g)

Energy

559 Kcal

Carbohydrates

10.71 g

Protein

30.23 g

Fat

49.05 g

Dietary fiber

6 g

Vitamins

Nutritive value (per 100g)

Vitamin A

16 IU

Vitamin B1 (Thiamine)

0.273 mg

Vitamin B2 (Riboflavin)

0.153 mg

Vitamin B3 (Niacin)

4.987 mg

Vitamin B5 (Pantothenic acid)

0.750 mg

Vitamin B6 (Pyridoxine)

0.143 mg

Vitamin B9 (Folates)

58 mcg

Vitamin C

1.9 mcg

Minerals

Nutrient composition (per 100g)

Calcium

46 g

Iron

8.82 mg

Magnesium

592 mg

Manganese

4.543 mg

Phosphorus

1233 mg

Zinc

7.81 mg

Selenium

9.4 mg

Copper

1.343 mg

Seeds are an ideal choice of protein sources, especially for vegetarians. Pumpkin seeds are rich in protein, monounsaturated fatty acids, and fiber benefitting health.


The micronutrients in pumpkin seeds make it a valuable functional food ingredient. The kernels of the seeds also contain moderate amounts of potassium, magnesium, and phosphorus. Amino acids like arginine, glutamic acid, and aspartic acids are present in abundance while methionine and tryptophan are in sparse amounts. Phytonutrients like beta carotene (9 mcg), cryptoxanthin (1 mcg), and lutein-zeaxanthin (74 mcg) are present as well (2) (3).

Recipes

The unique nutty flavor of pumpkin seeds and the aroma that develops with roasting is appreciated in the culinary field. To obtain good quality seeds matured pumpkin fruits can be chosen. Here are a some must-try recipes using pumpkin seeds.

Pepita Pesto

Ingredients

Cilantro- 1 cup

Pumpkin seeds or pepitas- 1/3 cup

Extra virgin olive oil- ½ cup

Lime juice- 2 tbsp

Garlic- 1 clove

Cayenne pepper- ¼ tsp

Salt- as required

Preparation Method

  1. Add all the ingredients to a blender and grind until smooth.
  2. Add olive oil to adjust consistency.
  3. The pesto can be used on grilled meat or tacos.

Pumpkin Seed Guacamole

Ingredients

Avocados - 3

Roasted pumpkin seeds - 1/3 cup

Onion - 1 small

Cilantro, chopped- ¼ cup

Jalapeno - 1

Lime juice - 4 tbsp

Salt and pepper - as required

Preparation Method

  1. Mash avocados with a fork in a bowl. Toss in chopped onion, cilantro, jalapeno, and pumpkin seeds, and mix well.
  2. Add lime juice, salt, and pepper powder as per taste.
  3. Top with pumpkin seeds and serve with tortilla chips.

Pumpkin Seeds Brittle

Ingredients

Pumpkin seeds - 1.5 cups

Cinnamon - 1/2 tsp

Sugar - 2 cups

Salt - as required

Preparation method

  1. Coat a baking sheet with cooking spray and set aside.
  2. Boil sugar, cinnamon, and salt in water. Keep stirring until sugar dissolves and continue cooking for about 8 minutes or up to 238 degrees F.
  3. Add the pumpkin seeds and stir occasionally for five more minutes.
  4. Remove the saucepan from the heat and pour on the baking sheet. Spread evenly using a spatula.
  5. Let it cool for an hour and peel away the baking sheet.
  6. Break the brittles into pieces and store them in a container.

Pumpkin Seed Kheer

Ingredients

Pumpkin seed -1cup

Sugar 1 cup

Milk half litre

Preparation method

  1. Wash the seeds well and soak for 30 minutes. Drain the water and keep aside.
  2. Grind the soaked pumpkin seeds, by adding ½ of Milk into a fine paste.
  3. In a pan add the ground pumpkin seed paste, rest of the milk, sugar and mix well.
  4. Let the payasam cook on low heat until it boils.
  5. Remove from heat and serve.

References:

  1. Pumpkin – health benefits - (https://journal-of-agroalimentary.ro/admin/articole/38310L35_Liliana_Ceclu_2020_26(3)_241-246.pdf)
  2. A review on health benefits and nutritional composition of pumpkin seeds - (https://www.chemijournal.com/archives/2018/vol6issue3/PartQ/6-3-36-289.pdf)
  3. Nutritional and Therapeutic Importance of the Pumpkin Seeds - (https://biomedres.us/fulltexts/BJSTR.MS.ID.003586.php)

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