Add pumpkin seeds to your soup

Pumpkin seeds are a nutritional treasure trove, boasting minerals like phosphorous, magnesium, iron, manganese, zinc, and copper. They’re also rich in vitamin A, B1, B2, and B3, protein, heart-healthy monounsaturated fats, and phytosterols, especially beta-sitosterol.

These ancient seeds, with roots tracing back at least 7,500 years in Mexico, offer an array of health benefits.

Health Benefits:

  1. Hormone Balance: Pumpkin seeds play a role in balancing hormones.
  2. Heart Health: They contribute to heart health.
  3. Prostate Health: These seeds support prostate health.
  4. Skin Health: They promote healthy skin.
  5. Immune Function: Pumpkin seeds enhance immune function.

In a single-third cup of shelled pumpkin seeds, you’ll find approximately 90 calories, 4g of fat, 4g of protein, and 11g of carbohydrates, including 7.5mg of zinc per 100g, making them one of the best dietary sources of zinc, just after oysters.

With a chewy texture and a subtle, sweet, nutty flavor, pumpkin seeds can be easily integrated into your diet. Keep a stock in your pantry for creative culinary use.

Roasting Seeds: For roasted pumpkin seeds, spread them in a single layer on a baking sheet, lightly drizzle with oil and your preferred seasonings. Bake at 180 degrees Celsius for around 30 minutes or until golden brown, shaking the pan periodically to prevent burning.

Raw Pumpkin seeds

Serving Suggestions:

  1. Sprinkle them over vegetables, soups, or salads.
  2. Create a delicious salad dressing by grinding pumpkin seeds with fresh garlic, parsley, and cilantro, and blending with olive oil and lemon juice.
  3. Crushed pumpkin seeds make a nutritious addition to hot or cold cereal dishes. You can also include them in your favorite cookie, muffin, or bread recipes for an extra health boost.

Add seeds to your salads  Add seeds to your soups


Add seeds to your cereals  Add seeds to your breads



Murray, Michael T., Pizzaro, Joseph. The Encyclopedia of Healing Foods. Atria Books.

Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. McGraw-Hill Education.

Karr, Tammera. Journey With Food. Summerland Publishing.


Raw Pumpkin Seeds