There are pumpkin seeds one of the most accessible natural sources of zinc — along with other elements that support it. Nutritional research and analyzes show that pumpkin seeds are valued, among others, for the content of zinc next to magnesium, copper and phosphorus. At the same time, you must remember that pumpkin seeds are high in calories (about 560 kcal/100 g), so you should eat them in moderation (usually a handful, i.e. 20-30 g per day, is a reasonable portion).
- Zinc is related to the prostate, fertility and testosterone levels – its deficiency may reduce semen quality and promote prostate problems. Including pumpkin seeds can also act as a small but effective shield to support your immune system and recovery.
- Magnesium, phosphorus, zinc and copper present in pumpkin seeds strengthen bones and joints. Thanks to them, proper bone mineralization, collagen production and protection against cartilage degeneration are possible.
- Unsaturated fatty acids (omega-6, oleic) and phytosterols present in pumpkin seeds may have a beneficial effect on the lipid profile, lowering the level of “bad” cholesterol (LDL).
- Antioxidants (flavonoids, phenols) help protect vessels against oxidative stress and prevent lipid oxidation. Thanks to these actions, pumpkin seeds are considered an ally of the cardiovascular system.
Pumpkin seeds are generally safe and worth eating for most people, but certain groups may benefit from them in particular:
- mature men – due to the content of zinc and phytosterols supporting the reproductive system and prostate health,
- seniors – to support bone mineral metabolism, regeneration and immunity,
- people with joint problems or at risk of degeneration – as part of a diet with anti-inflammatory elements,
- athletes and active people – seeds are a source of vegetable protein, healthy fats, magnesium and zinc – important in regeneration,
- people with lipid and circulatory system problems – for the benefits of phytosterols and antioxidant effects,
- people with weakened immunity – as micronutrient support.
If you’ve ever wondered “what to do with pumpkin seeds?”, below you’ll find a handful of ideas – from the simplest to the more sophisticated.
Culinary ideas
1. Roasted seeds
Rinse the freshly extracted seeds, dry them, mix with a bit of olive or rapeseed oil and your favorite spices (e.g. sea salt, paprika, granulated garlic). Spread in a thin layer on a baking tray and bake at 150-160 °C for 10-15 minutes — until they become golden-green and crispy.
2. Seeds as an addition
- for salads (especially with leafy vegetables),
- for cream soups (e.g. pumpkin, tomato) as a topping,
- for yogurt, breakfast cereals, oatmeal,
- for homemade bread or rolls – the addition of seeds will enrich the structure and flavor,
- for bars, granola, trail mix.
3. Pumpkin seed butter
Pumpkin seed butter is a creamy, nutritious alternative to classic nut butters. Here’s a simple recipe:
Ingredients:
- about 200 g of shelled pumpkin seeds (preferably raw or lightly roasted),
- a pinch of salt (optional),
- a few drops of oil (e.g. pumpkin seeds or olive oil) – to obtain a creamy consistency,
- optional spices according to taste: cinnamon, cocoa, vanilla.
Preparation:
- If the seeds are raw, they can be lightly roasted (in a dry pan or in the oven) to bring out the aroma.
- Put the seeds into a blender or a powerful food processor. Mix for a few minutes – initially you will obtain a dust, then gradually a paste.
- While mixing, you can add a little oil to make the mixture creamy but not too thin.
- At the end, add salt and optional additives.
- Store in an airtight jar in the refrigerator for up to 1-2 weeks.
Pumpkin seed butter works great as addition to bread, pancakes, flavor correction for oatmeal or as a dip base.
4. Seeds ground as “flour” or an addition to cakes
Ground pumpkin seeds can be used as supplementing flour in baked goods (e.g. 10-20% flour) or an addition to bars and cookies – they provide structure, fat and nutritional value.
5. Pumpkin seed pesto
Instead of pine nuts, use seeds pumpkin as a base for pesto (with basil, garlic, olive oil, cheese) – you will have an interesting option for pasta or vegetables.
The fruit of the season – pumpkin – hides a real treasure: seeds rich in zinc, magnesium, phosphorus, antioxidants and healthy fats. It is a unique and at the same time simple way to strengthen bones and joints, improve circulation and support especially men’s health.
