Pumpkin Seeds

Pumpkin seeds are very nutrient rich, and are good sources of a wide variety of both vitamins and minerals. They are energy dense and are a good source of protein. Pumpkin seeds and pumpkin seed oil are both rich in omega-3 and omega-9 fatty acids with are linked to lowering LDL cholesterol (‘bad’ cholesterol) levels in the blood.

Nutritional Benefits

Source of omega-3
  • Help to lower the levels of LDL cholesterol
  • Helps to maintain heart health and lowers risk of heart disease
B Vitamins
  • Contributes to normal energy yielding metabolism
  • Maintains normal immune system function
  • Maintains normal nervous system function
Vitamin E
  • Prevention of cell damage by oxidative stress
  • Helps strengthen immune system
  • Maintains healthy skin and hair
Vitamin K
  • Contributes to normal protein synthesis
  • Aids in the binding of calcium to bone and muscles
  • Aids in the coagulation of blood
  • Contributes to normal energy yielding metabolism
  • Helps to maintain normal muscle function
  • Contributes to protein synthesis and cell division
  • Maintains normal hormonal health
  • Contributes to normal energy yielding metabolism
  • Aids absorption and utilisation of calcium in the bones and teeth
  • Contributes to normal cell membranes
  • Contributes to normal energy yielding metabolism
  • Aids in the reduction of tiredness and fatigue
  • Contributes to red blood cell and haemoglobin formation and the transport of oxygen around the body
  • Contributes to normal immune system function
  • Helps maintain normal cognitive function
  • Protection of cells from oxidative stress
  • Maintain normal functioning of the immune system
  • Normal functioning of the nervous system
  • Contributes to normal hair and skin pigmentation
  • Maintains normal iron transport in the body
  • Metabolism of macronutrient, fatty acids and vitamin A
  • Contributes to DNA and protein synthesis
  • Maintains normal bones, nails, hair and skin
  • Protection against oxidative stress and damage to cells
  • Maintains immune system health
  • Contributes to normal fertility levels
  • Helps to maintain normal levels of testosterone in the blood


Risks and Side Effects

Pumpkin seeds have no notable risks or side effects.



Pumpkin seeds can be toasted and seasoned. They can also be added to flapjacks or granola, or used as a topping for cereal, porridge or smoothies.


Pumpkin Seed products we have available can be found here.