Health Benefits Of Pumpkin Seeds Explained

Pumpkin seeds.

The pumpkin is a fruit closely tied in with North America, and its seeds have been getting a lot of attention in recent years. The pumpkin has been a part of American history, and for good reason. It is delicious, and it is native to the American continent, which makes it a very popular crop. Nowadays, pumpkins are grown all over the world, but the largest producers of pumpkins are still the United States, Canada, and Mexico.

Farmers across the country are growing this magnificent food, and there are doing a great job at it. The pumpkin seed contains many vitamins and minerals. It is an excellent source of vitamin A and beta-carotene, which are both great for the skin and overall complexion. Vitamin C is also present, but in lesser amounts. The minerals which can be found in the pumpkin seed (calcium, iron, potassium, zinc, phosphorus, magnesium, sodium, and manganese) help make it a wonderful addition to any diet.

The seed is also low in fat, and has a nice amount of protein and fiber. It is not the kind of food you could base a diet around, but it make for a great snack and a salad upgrader, and there are undeniably many Health Benefits of Pumpkin Seeds.

History Of Pumpkin Seeds

Bowl of pumpkin seeds next to pumpkin.

Pumpkin seeds.

Pumpkin seeds are known as pepita, which is Spanish for “little seed”. This title also applies to any squash-related fruit seeds but is more closely associated with the pumpkin. The raw seeds are light green and are sometimes covered in a white shell or husk. In Mexico, these seeds are a common food ingredient, and they are eaten in a variety of ways: fresh, roasted, salted, spiced. It can be bought raw, but can also be found in the pre-packaged form. 

Squash (a kindred fruit, which the pumpkin is closely related to) was among the original Three Sisters of Agriculture, along with corn and beans. These were domesticated thousands of years ago, and their significance has only grown with time. Now, with so many companies trying to cash-in on the different health trends, the pumpkin seed has been given this seemingly new status. But, in reality, this fruit and its seeds have always been popular, healthy, and beneficial.

Health Benefits Of Pumpkin Seeds For Improved Sleep, Heart, Liver And Pain

This new status is not based on nothing, mind you. Studies go back and forth, but the Pepita has been linked to improved sleep, alleviation of pains caused by inflammation (notably in conditions like arthritis), and maintenance of a healthy heart and liver. More studies are still being conducted, but no matter what the results are, you can bet that adding some seeds to your nutrition is not something that will cause you any harm or side effects.

There have been isolated cases of individuals having an allergic reaction to the seed or flesh of the pumpkin, but obviously, if you know you are prone to allergies, consult with your medical health professional before incorporating these seeds into your diet. By the way, it isn’t only in Mexico that you can enjoy roasted pumpkin seeds. Why have someone else roast them when you could be roasting them yourself?

Tropical salad in wooden bowl.

Add to a salad!

There are tons of recipes online – and not just salads recipes! – featuring pumpkin seeds as the main ingredient. Yes, they can be eaten raw, but they can also be turned into a candy, made into pesto, added to your muesli or granola, to your soups or sauces, or simply mixed into any baked goods you may have in store.

Learn About Bare Snacks – Healthy Snacks For Healthy Eating!

Pumpkin Seed Oil For Hair

Pumpkin seed oil is also a very popular substance. It is a culinary oil, though because of its relatively low smoke point, it isn’t used too much in everyday cooking. However, it is still a healthier choice than some of the more popular cooking oils, and if you know how to work with that kind of low smoke oil, it can be very beneficial. I have never used it to fry anything since I would probably burn whatever it is that I would be trying to cook – hey, I am a realist. 

Some use pumpkin seed oil on their scalp, since it may be helpful in balancing out the oils, and helping new hair come in. Some companies market the oil as a way to reverse balding, and there may be something to that. A study, conducted in 2014, focused entirely on the effect of pumpkin seed oil on hair growth in men. The study lasted 24 weeks, and at the end of it, there was evidence of improvement in those who used pumpkin seed oil as opposed to the control group which received a placebo. In both groups, there were no negative effects whatsoever.

Woman covering her eyes with pumpkins.

Pumpkin seed for hair.

Ultimately, male baldness can (and will) be attributed to the genetic predisposition of any specific person. Some have a full head of hair until they die, and some go bald at 33. Studies such as the one mentioned earlier are showing us that some kinds of people will respond to an oil-based treatment and that it can help improve the growth of hair. Does this mean it will work for everyone? Probably not, but it can improve your chances of reversing baldness. 

Pumpkin seed oil is not just for those who would like a full head of hair, but also for those who already possess that full head of hair. Using pumpkin seed oil during your hair-maintenance routine can help your hair come in thicker, and prevent any future baldness from occurring. So – are you afraid of losing all of your hair, due to your genetics? Start using pumpkin seeds in your diet, and see how it can help you stay “forever young”, hair-wise. 

Pumpkin Seed Oil is one of the healthiest oils that there is, overall – on the same level as Castor Oil or Sunflower Oil. It works great for Oil Pulling, too!

Want to learn about more super healthy foods like Pumpkin Seeds? Check out our features on Macadamia Nuts, Goji Berries, and Almonds – right here at Maple Holistics!


This seed has many other benefits, and it is one of the healthiest ingredients which you can add. What is great about pumpkin seed is that it doesn’t take much to see a positive effect. No need to buy anything else, or do anything else. All you need to do is get to your local market and pick some up. There are so many ways to enjoy this fruit, and I am absolutely certain you will love it.

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