This powerhouse works wonders

Which nutrients make pumpkin seeds so healthy?

The dark green seeds of the pumpkin are not only tasty, they contain a wealth of important nutrients: vitamin E, vitamin C, vitamin A, some B vitamins, zinc, magnesium, iron, selenium and a proud 25.5 g of protein per 100 g of product. 

Carotenoids and vitamin E help neutralise free radicals in the body and thus halt some harmful processes. In animal studies, a reduction in inflammation markers was observed during arthritis treatment with pumpkin seed oil. Some compounds found in pumpkin seeds may even slow the growth of prostate cancer cells and reduce breast cancer risk. 

Pumpkin seeds are a good source of magnesium, providing 285 mg of this important mineral per 100 g, while an adult’s daily requirement is 300–400 mg. Magnesium is involved in blood pressure regulation and is crucial for maintaining bone strength. It also plays an important role in protein, fat and carbohydrate metabolism and in the build‑up of muscles and nerve cells. 

How do pumpkin seeds support the cardiovascular system?

Pumpkin seeds are helpful for a healthy cardiovascular system, and not just because of their high magnesium content: zinc, vitamin E and linoleic acid as well as the abundant unsaturated fatty acids and phytosterols also have a heart‑protective effect, contribute to lowering blood cholesterol and help prevent atherosclerosis, heart attack and stroke. 

Why are pumpkin seeds particularly suitable for people with diabetes?

Pumpkin seeds are especially beneficial for people with diabetes: they have a low glycaemic index and help maintain a relatively steady blood sugar level. 

Studies show that adequate magnesium intake reduces the risk of developing diabetes mellitus, and pumpkin seed lovers can benefit from this since this healthy snack is high in magnesium.

How do pumpkin seeds promote restful sleep?

Magnesium, together with other constituents of pumpkin seeds – zinc and the amino acid tryptophan – also contributes to peaceful nights. 

Tryptophan counteracts sleep disturbances. 200 g of crunchy seeds provide 1 g of this sleep‑promoting amino acid, which naturally helps with falling asleep. Tryptophan also helps brighten mood and increase feelings of wellbeing.

Zinc contributes to restorative sleep by converting tryptophan into serotonin and then into the sleep hormone melatonin, thereby also regulating the sleep rhythm. 

What benefits do pumpkin seeds offer men and menopausal women?

The zinc abundantly present in pumpkin seeds is important for healthy family planning: it supports active sperm and thus better male fertility. Zinc may also protect sperm from autoimmune reactions and, together with phytosterols, makes the tasty seeds a secret weapon for many men. 

The bioactive compounds in pumpkin seeds support a healthy prostate: according to studies, they counteract prostate enlargement and help prevent prostate and bladder problems. 

Women in menopause also gain many benefits from pumpkin seeds: their phytoestrogens can help alleviate hot flashes, headaches and other unpleasant symptoms.

Natural power source: tips for getting nutrients from pumpkin seeds

• It is recommended to consume about 30 g of pumpkin seeds or one to three tablespoons of pumpkin seed oil per day.
• Roasted pumpkin seeds taste especially good. Simply put the seeds in a non‑stick pan without fat and turn them regularly. One to two minutes are enough.
• You can sprinkle pumpkin seeds over muesli, yoghurt or salad and enhance homemade bread, muffins or cereal bars. The seeds are perfect as a protein‑rich snack between meals.
• Pumpkin seeds add a special flavour to curries, stews or vegetable soups and also go well with fish or meat.
• Ground pumpkin seeds are ideal as a nut substitute in various dishes. They are also available commercially as pumpkin seed pasta, pumpkin seed pesto and pumpkin seed flour.
• Pumpkin seed sprouts are very tasty and healthy. Soak green pumpkin seeds for eight to twelve hours and then drain. Let the seeds germinate at 18–20 °C and rinse them two to three times daily. Such sprouts should preferably be eaten after two or at most three days, otherwise they become bitter. They taste good with quark, in salad or on buttered bread.
• Athletes can meet their increased protein and magnesium needs healthily by using pumpkin seeds as a topping for quark dishes.
• Vegans also benefit from the valuable protein in pumpkin seeds: their protein content is comparable to animal protein sources and its composition is very similar to the body’s own protein.
• Pumpkin seed extract in capsules is recommended for men with bladder and prostate complaints. The phytosterols in this extract can alleviate bladder inflammation and urinary urgency caused by benign prostate enlargement.
• Be aware that pumpkin seeds can contribute to weight gain if eaten in excess: like chocolate, they provide 565 kcal per 100 g. In cases of overweight, pumpkin seeds should therefore be eaten sparingly.
• Pumpkin seed oil is good for skin and nail care and is suitable for both dry and oily skin. It is also used against hair loss.
• Buy pumpkin seeds in organic quality, otherwise they may contain pesticide residues.
• Always store the seeds in a cool, dark and well‑sealed place, as they go rancid quickly and are susceptible to mould.

These are good reasons to pay more attention to pumpkin seeds. With these tips you can turn this crunchy snack into a true secret weapon for your health!