Pumpkin Seeds

Pumpkin Seeds are a delicious little seeds from pumpkins that are full of vitamin B, vitamin E, vitamin K, zinc, phosphorus, magnesium and protein. Because they have a large diversity of antioxidant vitamins and minerals they are a great source for anti-inflammatory and immune enhancement.

Vitamin E plays a very important roll in the make up of pumpkin seeds. They are found in a variety of forms within the seeds: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma tocomonoenol. It is this make up of vitamin E that have been known to prevent or delay coronary heart disease and help prevent formation of blood clots that can lead to heart attacks.

Zinc is also an important make up of the pumpkin seed. Due to its presence, eating pumpkin seeds help immunity, cell growth and division, sleep, mood, sense of smell and taste, and eye and skin health. A deficiency in zinc leads to increased colds and flu, chronic fatigue, depression and acne (to name few).

Studies have also shown that pumpkin seeds prevent calcium oxalate kidney stone formation.

And on a protein front, 100 grams of pumpkin seeds contain about 30 grams of protein.  

I've recently started eating about 1/4 cup of pumpkin seeds daily (in smoothies or on top of salads) and I'm starting to think they are my little miracle seed. I bruise significantly less, I sleep better, my immune system has been strong in the face of winter illnesses and I haven't felt a drop in my protein levels since going plant based and supplementing my diet with these little fellas.  

Here's their nutritional breakdown for a 1/4 cup:

  • 71 calories
  • 3 grams of fat
  • 0 mg of cholesterol
  • 3 mg of sodium
  • 147 mg of potassium
  • 8 grams of carbs
  • 3 grams of fiber
  • 3 grams of protein