4 Nutrition Benefits of Pumpkin Seeds

4 Nutrition Benefits of Pumpkin Seeds

A one-ounce portion, which is about a quarter cup, is packed with 150 calories, 15 grams of good fat, a few grams of carbs, and a robust 8-10 grams of plant protein.

Along with all those beneficial nutrients, here are a few more pumpkin seed perks:

High in magnesium and minerals

Pumpkins are a strong source of magnesium, iron, zinc, manganese, and copper. The magnesium in particular can improve mood and sleep, while manganese promotes skin and bone health. Iron and copper drives energy production in our bodies; zinc supports immunity, skin health, and vision.

And just one serving of pumpkin seeds supplies 14 to 42% of the daily target for all these essential nutrients!


High in antioxidants

Pumpkin seeds are packed with cell protective antioxidants, namely carotenoids and vitamin E. These minerals help reduce inflammation, and protect against premature aging and chronic diseases.

All the beneficial fats

Mighty pumpkin seeds are one of the best sources of plant-based omega-3 fatty acids, called alpha-linolenic acid or ALA. ALA provides tremendous health benefits including heart disease protection, reduced risk of arteries hardening, and anti-inflammation.

Related: 3 Amazing, Easy Low-Calorie Pumpkin Spice Lattes

Blood sugar balance

Low in carbs and a premium source of plant protein, research also suggests pumpkin seeds help protect against type 2 diabetes. They reduce complications of diabetes risks, like improving insulin regulation, and protecting organs against the other consequences of diabetes.

Photo Credit: SMarina/Shutterstock.com; Brent Hofacker/Shutterstock.com

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