Wednesday, November 30

Pumpkin Seeds: Benefits, Dosage and Side Effects

Healthy snacks are a struggle to find and decide. There are many options available in the market nowadays and everything is marketed so well that it becomes so confusing to go with one and leave another. With the increased vegetable oil industry, the market also rises as the demand for healthy food products increases. Another popularity when it comes to breakfast items is cereals and bread. Like protein bars, fiber cookies, different grains, cooking oils, and seeds are the most marketed. Along with it, pumpkin seed oils are typically used in salads, giving the dressing a dark-green color. Pumpkin seeds are also used in traditionally extracted medicines. Along with boosting nutritional levels, it also serves as one of the delicious foods in many regions of the globe. There are numerous health benefits of pumpkin seeds.

We are going to put seeds into the limelight for you. In the last 5 years, seeds have become a popular snack. They were a part of the ancient culture but were forgotten in between. Now again they have come into everyone’s reach and attention. Usually, seeds are considered a power-packed snack. There is a variety of edible seeds available in the market and one of the nutritious options among them is pumpkin seeds. There are numerous health benefits for which everyone should include in their daily diet. In the market, there are variants available like normal and organic. If you do not want to buy from the market, then, you can also extract them from pumpkins at home. You will find a lot of videos available on social media platforms to guide you on how to go about it. These can be consumed raw, roasted, or can be cooked with your favorite dishes. Pumpkin seeds contain an ample amount of fiber, protein, fat, magnesium, potassium, vitamin K, zinc, and iron. Pumpkin seeds are associated with many health benefits as well. We will quickly have a look at the benefits, dosage, and side effects of pumpkin seeds. 


  1. Pumpkin seeds are fiber and protein-rich sources. They help in feeling full for a longer period of time. They also heal in weight management as the calorie intake is reduced due to less consumption or frequent meals. 
  2. They are high in antioxidants: The high number of antioxidants make them a perfect snack as it reduces inflammation and provides protection from harm initiated by free radicals. Regular consumption can keep you away from many diseases. 
  3. High level of Magnesium: Magnesium is usually forgotten to be included in the diet. These seeds contain a high level of magnesium which helps in many ways like reducing the chances of heart disease, the health of bones, maintaining blood pressure, and regulating blood sugar levels. As they help in regulating the blood sugar levels of a person, which means they also help in managing diabetes. In postmenopausal women, it helps in preventing osteoporosis.
  4. Majorly monounsaturated and polyunsaturated fats are present in pumpkin seeds which makes them even a healthier choice.
  5. If we talk about vitamin intake, then these seeds have Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E, and Vitamin K.
  6. They are also a shield against different kinds of cancers.
  7. The presence of amino acid tryptophan (which is a precursor to melatonin and serotonin) makes a quality sleep provider.
  8. Zinc is present in a good amount which boosts immunity. It is also good for expecting mothers as it promotes the healthy growth of the baby. 
  9. They calm our mind and help in reducing stress and anxiety. 
  10. Who does not want silkier and shinier hair? Pumpkin seeds also help in making the hair strong and healthy.
  11. They work as an anti-aging source as they make the skin wrinkle-free, softer and acne-free. 
  12. Pumpkin seeds contain antioxidants that have been associated with a reduced risk of breast, gastric, lung cancer.
  13. Cholesterol levels can be lowered by the usage of pumpkin seeds and also for the treatment of enlarged prostate.
  14. It is likely to be involved in the antimicrobial benefits associated with this food.

Dosage and How to Consume:

  1. The best and easiest way is to either have them raw or roast them and then consume them.
  2. If you roast them, then try them with a pinch of salt. 
  3. Nowadays, pumpkin seed butter and pumpkin seed oil are also available in the market. 
  4. These can be sprinkled raw upon the easy snacks like soups, salads, yogurt, fruits, cakes, bread, smoothies, and shakes. 

Side Effects:

They say excess of everything is bad, so if consumed in excess then there may be some side effects as well. 

  1. If eaten in excess, it can contribute to weight gain.
  2. Higher consumption of pumpkin seeds leads to gas or bloating and causes stomach ache, constipation, and flatulence. 
  3. You may be allergic as well if you see any symptoms like itching, headache, rashes, breathlessness, swelling in or around the mouth, throat irritation, or dizziness.
  4. Diabetic patients must consume in moderation and can also ask the doctor before including them into the diet.
  5. Pumpkin seeds are not safe for infants.
  6. These are not suitable for people with low blood pressure.
  7. Various chemicals in the pumpkin seeds can cause an increase in urination (diuretic effect).

Whether you are on a weight-loss journey or you are maintaining a healthy lifestyle, we hope that these tips help you in achieving your goal sooner. Pumpkin seeds are a storehouse of many essential nutrients for health and so they are also used in various other areas in the world. We recommend keeping a box of seeds and nuts in your bag so that you have access to them on the go. A handful of them every day will make you go a long way. At the same time, keep watching your health. If you notice anything unusual and unpleasant, then feel free to contact your dietician or doctor regarding the same.