Back to knowledge libraryPumpkin Seeds
Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins and some types of squash. They are small, flat, green seeds, and are a popular snack and ingredient used around the world.
What is the nutrient content of pumpkin seeds?
A recommended serving size of poppy seeds is one tablespoon, or about 25g:
What are the health benefits of pumpkin seeds?
1. Heart Health: Pumpkin seeds are rich in unsaturated fats, including omega-6 fatty acids, which contribute to heart health by lowering LDL (“bad”) cholesterol levels and supporting overall heart function.
2. Bone Health: The high magnesium and phosphorus content in pumpkin seeds supports bone mineralization, making them beneficial for maintaining strong and healthy bones.
3. Immune Support: Pumpkin seeds are an excellent source of zinc, a mineral essential for a healthy immune system, wound healing, and cell growth.
Where can I find pumpkin seeds?
Pumpkin seeds are commonly consumed either raw, or roasted and salted. They may also comprise part of trail mixes and breakfast cereals, such as granola.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
British Heart Foundation (2024). Portion guide: Beans, pulses, fish, eggs, meat and other proteins. Available at:
https://www.bhf.org.uk/informationsupport/support/
healthy-living/healthy-eating/healthy-eating-toolkit/f
ood-portions/beans-pulses-fish-eggs-meat [Accessed
10 September 2024].
Rondanelli, M., Faliva, M.A., Tartara, A. et al. An update on magnesium and bone health. Biometals 34, 715–736 (2021).
https://doi.org/10.1007/s10534-021-00305-0
[Accessed 10 September 2024].
Eiji Takeda, Hironori Yamamoto, Hisami Yamanaka-Okumura, Yutaka Taketani, Dietary phosphorus in bone health and quality of life, Nutrition Reviews, Volume 70, Issue 6, 1 June 2012, Pages 311–321,
https://doi.org/10.1111/j.1753-4887.2012.00473.x
[Accessed 10 September 2024].
Andrej Ovca, Johannes T. van Elteren, Ingrid Falnoga, Vid S. Šelih, Speciation of zinc in pumpkin seeds (Cucurbita pepo) and degradation of its species in the human digestive tract, Food Chemistry, Volume 128,Issue 4, 2011, Pages 839-846, ISSN 0308-8146,
https://doi.org/10.1016/j.foodchem.2011.03.102
[Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.