🎃 Pumpkin Seeds

Pumpkin seeds (pepita) are nutrient-rich seeds loaded with protein, healthy fats, magnesium, zinc, antioxidants, and fiber. They support overall health when eaten daily in small amounts.

⭐ Benefits of Pumpkin Seeds

1️⃣ Improves Heart Health

Healthy fats reduce bad cholesterol and support a healthy heart.

2️⃣ Boosts Immunity

High in zinc + antioxidants, which strengthen immunity and protect against infections.

3️⃣ Helps in Good Sleep

Contains tryptophan, which helps produce melatonin → better sleep.

4️⃣ Supports Prostate & Urinary Health (Men)

Pumpkin seeds are known to improve prostate health and reduce urinary issues.

5️⃣ Helps in Weight Management

Rich in protein + fiber, which keep you full longer and reduce cravings.

6️⃣ Strengthens Bones & Muscles

Very high in magnesium, essential for bones, nerves, and muscle function.

7️⃣ Good for Hair & Skin

Contains vitamin E & antioxidants → reduces hair fall, improves hair growth, and gives glowing skin.

8️⃣ Supports Blood Sugar Control

Low GI + healthy fats help maintain stable blood sugar levels.

🍽 How Much to Eat Daily?

👉 10–20 grams (1–2 tablespoons) per day is ideal.
(100 gm in one day is too much because of high calories.)

✔ How to Use Pumpkin Seeds (Best Ways)

1️⃣ Eat Roasted Pumpkin Seeds

• Dry roast on low flame

• Eat as a crunchy snack

• Sprinkle salt or spices for flavor

2️⃣ Add to Salads

Sprinkle 1 tablespoon on:

• vegetable salad

• fruit salad

• soup

• stir-fried veggies

3️⃣ Add to Breakfast

Mix with:

• oats

• muesli

• chia pudding

• curd/yogurt

• smoothies

4️⃣ Add to Roti / Atta

Grind into a powder → mix with wheat flour to make rotis richer in minerals.

5️⃣ Make Pumpkin Seed Powder

Roast → grind → store
Use the powder in:

• milk

• shakes

• chutney

• smoothies

• gravies

6️⃣ Add to Trail Mix

Mix pumpkin seeds with:

• almonds

• walnuts

• raisins

• sunflower seeds

Healthy snack for energy.

7️⃣ Pumpkin Seed Ladoo / Bars

Roast seeds + mix with jaggery → make ladoos or energy bars.