How Pumpkins Seeds Pack a Healthy Punch

Snacking on pumpkin seeds before bed may help you get a better night’s rest

From the LifeMinute.TV Team

October 26, 2023

The scoop on the benefits of adding pumpkin seeds to your diet.

Smooth Operator
Pumpkin seeds are high in magnesium, an essential mineral that helps make many parts of our body run smoothly, including muscle and nerve function, blood sugar level regulation, and bone and cardiovascular protection.

Inflammation Fighter
Antioxidants like phenolic acids and flavonoids found in seeds could help shield against certain cancers and diseases, fending off compounds that can damage healthy cells. Some evidence shows these antioxidant effects may be even stronger with roasted pumpkin seeds vs unroasted ones.

Be Still My Heart
Pumpkin seeds are a good source of alpha-linolenic acid (ALA)—the plant-based, unsaturated omega-3 fat that may help reduce heart disease risk. The fiber content can lower cholesterol levels and blood pressure, both of which play roles in heart health.

Blood Sugar Regulator
Low magnesium levels are commonly linked to individuals with insulin resistance, one reason diabetes occurs. Consuming pumpkin seeds could help lower your type 2 diabetes risk. In addition to the magnesium benefits, they are relatively low in carbs and abundant in protein and healthy fats, making them a healthy snack (in moderation) for those who need to manage their blood sugar levels.

Digestive Aid
Shelled pumpkin seeds have about 2 grams of fiber per 1-ounce serving. Eating whole roasted seeds in their shells only adds to the high fiber content (about 5.2 grams per serving). Consuming fiber can improve digestion and make you feel fuller, reducing the urge to overeat.

Chill Out
The seeds contain tryptophan, an amino acid that can promote sleep. They also have zinc, copper, and selenium, which may improve sleep quality and duration. The high magnesium content can also foster relaxation by maintaining healthy levels of GABA, a neurotransmitter that has a calming effect on the brain.

Snack Down
Add, sprinkle, blend, or use pumpkin seeds in things like smoothies, salads, soups, bread dough, or pasta. Or snack on roasted or raw versions. When roasting fresh seeds, thoroughly rinse, then dry well with paper towels. Preheat oven to 325 degrees Fahrenheit. Toss seeds with olive oil, and season with salt (and any other favorite zesty spices) until evenly coated. For a sweeter treat, toss with melted butter, cinnamon, and maple syrup (or sprinkle with sugar once they’re out of the oven). Spread seeds out on a parchment-lined baking sheet. Bake until crunchy and golden, about 20-30 minutes. Pumpkin seeds are high in calories, so consume them in moderation.