pumpkin seeds

Pumpkin Seeds: Unlock the Powerhouse Benefits

Pumpkin seed

Pumpkin seeds are rich in nutrients and are widely used in Indian cooking. More details about these are as follows:


These seeds are obtained from pumpkin fruit. Pumpkin is a herbaceous fruit that grows like a tree and spreads on the ground.

Taste and Texture:

They taste slightly sweet and alum-like. Their texture is hard and crunchy.


These seeds are rich in protein, fiber, vitamins and minerals. Omega 3 and zinc are also found in them.


They are eaten as snacks in the form of puffed rice or prepared as spicy namkeen. These are also added to many vegetables and pulses.

Benefits of pumpkin seeds


Pumpkin seeds are an extraordinary nutrient source. These are not only rich in protein but also various important vitamins, minerals and botanical precursors. They contain vitamins K, E, B complex and D as well as minerals like zinc, magnesium, iron and calcium in abundance. They also contain beneficial plant compounds such as phytosterols, antioxidants, and phytic acid. Amino acids like tryptophan and glutamic acid present in them are also beneficial for the body. They are also rich in high amounts of digestive fiber. Thus, pumpkin seeds are a nutritional bomb that should be consumed and included in a healthy and balanced diet.

Heart health

Pumpkin seeds are very beneficial for heart health. Magnesium, phytosterols and other nutritious elements are found in abundance in them, which help in improving heart health. Magnesium is helpful in controlling blood pressure and keeping the arteries flexible. Phytosterols are effective in reducing cholesterol levels. Other antioxidants and polyphenols present in them reduce the risk of heart diseases. Apart from this, the saturated fat and omega-3 fatty acids found in pumpkin seeds are also considered good for the heart. Thus, including pumpkin seeds in your diet will be very beneficial for heart health.

Digestive health

Pumpkin seeds play an important role in maintaining the health and balance of the digestive system. The high level of digestive fiber found in them is helpful in maintaining proper digestion. This fiber helps in keeping the intestines clean and regularizing the bowel movements. This also provides relief from the problem of constipation. Also, fiber makes the body feel satiated for a longer time, which reduces the desire to eat more. Apart from this, the enzymes and antioxidants present in pumpkin seeds also contribute to improving digestion. They also maintain the balance of bacteria in the intestines. Thus, pumpkin seeds, when included in a holistic diet, enable our digestive system to function properly.

Diabetic control

They play an important role in controlling diabetes. The phytonutrients and other nutritious elements found in them are helpful in diabetes management. The high amounts of phytosterols and antioxidants present in them help in increasing insulin sensitivity, thereby controlling blood sugar levels. Also, the abundant fiber present in them releases sugar into the blood at a slow rate, thereby controlling blood sugar fluctuations. Apart from this, nutrients like zinc and protein are also helpful in diabetes management. Thus, including pumpkin seeds in their diet can help diabetic patients get rid of it.

Stress management

Pumpkin seeds play an important role in stress management. Tryptophan found in these is an amino acid, which produces neurotransmitters called melatonin and serotonin in the body. These nerve modulators help in reducing mental and physical stress. They are helpful in keeping the mind calm and inducing sleep. Additionally, the magnesium and zinc found in pumpkin seeds also contribute to stress management. Magnesium relaxes muscles, while zinc improves emotional and mental health. Other antioxidants present in them also help in fighting the stress factors of the body. Thus, by consuming pumpkin seeds we can reduce our stress level and achieve mental peace.

Hair and skin

They are very beneficial for hair and skin health. They contain abundant amounts of Vitamin E, which is beneficial for both hair and skin. Vitamin E is a powerful antioxidant that protects against cellular damage and boosts immunity. It makes hair strong and shiny and improves their growth. Besides, it also maintains the softness and flexibility of the skin.

Apart from this, the zinc present in pumpkin seeds also has a positive effect on the health of hair and skin. Zinc helps in reducing the problem of hair loss and hair fall. Along with this, it also facilitates the formation and renewal of skin cells. The proteins and other nutrients present in pumpkin seeds also improve the health of hair and skin. Thus, regular consumption of pumpkin seeds can play an important role in benefiting hair and skin health.

How to use benefit of pumpkin seeds

Making Murmura:

These seeds can be roasted or baked and eaten as puffed rice. It can be flavoured with salt, chilli and other spices.

Add to Salads:

Roasted seeds can also be eaten by adding them to salad. These make the salad nutritious and crunchy.

Add to Dals and Vegetables:

They can be cooked by adding them to pulses and vegetables. These enhance their taste and nutrients.

Stuff in Paranthas:

Parantha can be made by adding pumpkin seeds to the flour kernels. This makes paratha tasty and nutritious.

Make Chutney:

You can also eat pumpkin seeds by adding them to green chutney. This increases the nutritional quality of the chutney.

Dry Fruit Mix:

Roasted pumpkin seeds can be mixed with other dried fruits and nuts to make a trail mix.

Benefit of nutrients found in Pumpkin seeds


Pumpkin seeds are a good source of protein. About 30 grams of protein is found in every 100 grams of seeds.

Plant Compounds:

These contain nutritious plant compounds like phytosterols, antioxidants and phytic acid.


Pumpkin seeds are a good source of Vitamin K, Vitamin E, Vitamin B complex and Vitamin D.


Important minerals like zinc, magnesium, iron, potassium, calcium and phosphorus are found in them.

Amino Acids:

Pumpkin seeds provide important amino acids like tryptophan and glutamic acid.


High amounts of digestive fiber are also found in them.

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