All About Pumpkin Seeds

If you are interested in using pumpkin for healthy recipes, don’t forget about the seeds! 
Also called pepitas, pumpkin seeds contain a lot of vitamins and minerals, are low in fat, 
and are great for having as a snack or putting on salads. Here are some things to know 
about pumpkin seeds. 

They Are Loaded with Health Benefits

Pumpkin seeds, like the flesh of a pumpkin, have a lot of vitamins and minerals. They 
are delicious and wonderful to have in the fall, but don’t forget they are also really good 
for you. Pumpkin seeds contain a lot of magnesium, which is a type of electrolyte that is 
good for overall health. Some other nutrients include:

Zinc, which helps with your immune system and boosts male reproductive health 
Fiber to help with digestive health and weight loss 
Omega-3 fatty acids 
Nutrients that help with your prostate and to sleep better

You Can Roast Your Own Seeds

While you can buy pumpkin seeds either salted or unsalted in grocery stores and health 
food stores, they are also easy to make at home. This is ideal if you are already roasting 
your own pumpkin to use in recipes or to make your own pumpkin puree. When you cut 
open the pumpkin and remove the guts, save them so you can roast your own seeds. 

To make your pumpkin seeds, start by separating them from the guts of the pumpkin, 
placing them in a colander, and rinsing really well. Make sure they are completely rinsed 
with no guts stuck to them. Put the seeds on a paper towel so they can dry a little. If you 
are planning on seasoning them with salt or other seasoning, you might want to add the 
seasoning while they are still wet so it sticks. But you can also coat them with oil, then 
add the seasoning.

Turn your oven to about 170 degrees Fahrenheit and roast them for 15 minutes. Try to 
avoid more than 20 minutes or you might roast out the nutrients of the seeds. Remove 
them from the oven and store how you like.

Ways to Use Pumpkin Seeds

The simplest way to add more pumpkin seeds to your diet is to eat them as a snack. 
Grab a handful and munch on them when you’re feeling a little hungry. You can also top 
salads, soups, and chilis with the seeds, or grind them up to add to various baked 
recipes as well.

