Squash and pumpkin seeds are among the most nutrient dense foods on the planet and have numerous health benefits.
They are a great source of vegan protein and zinc and are also high in minerals like manganese, magnesium, phosphorus, copper, and iron.
Squash and pumpkin seeds are found in almost every grocery store, but can also be taken and roasted from most types of winter squash and pumpkins as well.
Read on below for details on squash and pumpkin seeds health benefits, nutrition information, and fun facts.
Squash and pumpkin seeds provide more zinc than any other nut or seed and is a top source of zinc for vegetarians and vegans (1). Zinc's numerous health benefits include boosting immune function, aiding in wound healing, slowing the progression of macular degeneration, and reducing the duration of the common cold (2).
Nuts and seeds are some of the heart healthiest foods around. This is likely due to the fibers and healthy fats found in nuts and seeds. There are numerous studies to prove the link between nuts and seeds and good heart health. In one such study participants who ate nuts twice a week vs those who never ate nuts cut their risk of sudden cardiovascular death by 50% (3).
Depending on the type of squash or pumpkin the seeds are composed of between 10-30% oil. Of these oils 73-80% is composed of unsaturated fatty acids (4). While there is a lot of controversy surrounding saturated fats and heart disease, there are still studies which suggest that a diet higher in unsaturated fats vs saturated fat reduces the risk of cardiovascular disease (5).
Squash and pumpkin seeds are a top source of protein for vegans and they provide all the essential amino acids (6). 200 calories (45g) worth of squash and pumpkin seeds provide 8.3grams (21%DV) of protein (6).
Squash and pumpkin seeds are very high in both manganese and magnesium both of which have been shown to be critical to healthy bones. Manganese is involved in bone development, and magnesium aids in calcium metabolism and strong bones. (7,8).