What are the health benefits of pumpkin seeds?

We know that most seeds are good for us, but what about pumpkin seeds? Great news for us, yes, pumpkin seeds are too! You can find out more about the benefits of pumpkin seeds and also how to use them in your meals and smoothies below.

We know that most seeds are good for us. 

There are so many to choose from, most are readily available and have a wide variety of tastes and potential health benefits for you.

One particularly nutritious seed for you is the pumpkin seed.

Or as it's known by many by another name, the pepita.

There are many health benefits of pumpkin seeds you may be missing out on if you're not adding them already into your meals.

So now, let’s take a look now at some of the health benefits a serving of pumpkin seeds can bring you.

An excellent source of essential minerals

Minerals are required for hundreds of different functions throughout your body.

But many of us struggle to get our recommended daily requirements for most of these minerals.

This is where pumpkin seeds can help you out.

A 28 gram serve of pumpkin seeds contains significant amounts of the mineral’s magnesium, iron, zinc, copper and manganese.

Pumpkin seeds are also a great source of potassium for you.

28 grams of pumpkin seeds is close to 2 tablespoons worth.

So, if you include a serve of pumpkin seeds each day into your smoothies, it’s like taking a multi-mineral supplement.

Only that it is much tastier for you!

They contain beneficial antioxidants

Plant-based wholefoods are some of the best sources of antioxidants you can find. 

And pumpkin seeds are no exception to this rule.

Antioxidants are considered to be the scavengers of free radicals in your body.

In pumpkin seeds, you’ll find antioxidants such as carotenoids and vitamin E.

Research into the effects of pumpkin seeds in terms of antioxidants is only in the early stages currently.

The antioxidants present in pumpkin seeds also act as a great anti-inflammatory.

Help to support a healthy heart

In pumpkin seeds you’ll find several nutrients that can help support your heart health.

These nutrients include antioxidants, magnesium and also essential fatty acids. 

So, it’s no surprise that early research is uncovering the benefits of pumpkin seeds for your heart health.

One study found that taking pumpkin seed oil for 12 weeks reduced diastolic blood pressure by 7% and increased HDL (good) cholesterol levels by 16%.

Other studies have suggested that pumpkin seeds can help to increase nitric oxide generation in the body

Nitric oxide can help to improve your circulation and assists in the reduction of blood pressure naturally too.

Supporting blood sugar regulation

Whether you’re dealing with diabetes, or just want to keep your blood sugar levels steady, pumpkin seeds might be something to consider adding to your daily diet plan.

Some studies found that pumpkin seed powder reduced blood sugar levels in people with type 2 diabetes.

It's believed that these benefits may be due to the high magnesium content of pumpkin seeds, although more research in the future will tell us for sure.

Having a good source of magnesium in your day can help you in many other areas too.

How to use pumpkin seeds in your meals

Have you found enough reasons to start adding pumpkin seeds into your diet after reading through all of the above? 


Great news, here's some easy ways for you to get started adding pumpkin seeds into your day.

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Season and roast them for a tasty snack

You can go all savoury by tossing pumpkin seeds in with soy sauce or tamari, or go sweet with honey and cinnamon.

Or you could add in both if you want to try something new!

Then you just have to roast the seeds after soaking them, then let them cool and you have a great tasting healthy snack for yourself.

The fun part about this process is finding new and tasty ways to have your roasted seeds.

With so many ingredients for you to try to mix with the seeds, it's limitless what you could create!

Sprinkle over your salads

Want to add a different kind of crunch to your salads?

Try adding pumpkin seeds throughout to take your salads to the next level of crunch you require.

Just start with 1 to 2 tablespoons of pumpkin seeds sprinkled over a big bowl of your salad.

Or alternatively, you could drizzle pumpkin seed oil over your salads if you're not a big fan of crunch.

Two different options for you to try, with the same outcome.

Add pumpkin seed flour or meal to your baking

Yes, pumpkin seed flour is a thing you can use in your baking!

You can buy pumpkin seed flour at your local health food store, or make your own by grinding pumpkin seeds in a coffee grinder.

If you're looking to change up a recipe by adding pumpkin flour, it is easy to do.

Just replace a few tablespoons of flour with pumpkin seed flour in your favourite recipes for more filling and nutritious baked goods.

Combine them into a smoothie topper mix

Here's my favourite go-to for pumpkin seeds.

There’s nothing better than sitting down and drinking a smoothie in my books.

Except for drinking a smoothie with delicious crunchy toppings that is!

You can easily add pumpkin seeds into a crunchy smoothie topper blend along with other ingredients such as coconut, chia seeds and cacao nibs.

Just sprinkle the mix over the top of your freshly blended smoothie and you're ready to drink.


Where do you get pumpkin seeds from for your smoothies?

You can find pumpkin seeds in most health food stores and in your local supermarkets too.

Many of the retailers that stock Super Cubes smoothie cubes and the Super Cubes bars will stock pumpkin seeds that you can use in your smoothie recipes.

Or if you just want a healthy snack through the day to complement your meals and smoothies, you can just eat the pumpkin seeds by themselves.

Next time you’re doing your groceries, it's as easy as putting a box of smoothie cubes and a packet of pumpkin seeds in your trolley.

Then you'll be set for the week!

Not sure who stocks the Super Cubes range around your local area?

Don't sweat it, you just have to enter in your postcode into the "Where to Buy Super Cubes products" page and you'll see your local stockist.

Or there are plenty of online places you can buy your pumpkin seeds too!


Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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