Pumpkin Seeds: Delicious Superfood Nutrition

Pumpkin Seeds: Delicious Superfood Nutrition


Pumpkin seeds are high in manganese, magnesium, zinc and phosphorous, which help to balance cholesterol and blood chemistry, leading to a healthier heart, improved immunity and disease resistance. They are also rich in healthy omega-6 fats, antioxidants and vitamin E which help to reduce inflammation and promote overall health and wellbeing.

These delicious seeds are also a good source of iron, a vital nutrient that's particularly important to pregnant women, vegans and vegetarians. One small serving of around 28g (2 tablespoons) shelled seeds provides around 8% of the recommended daily allowance of iron for an average adult.

A good source of fibre, these nutritious seeds are important in boosting gut health and go a long way towards promoting a healthy colon, reducing bloating and helping to reduce snacking - given that they help us to feel satiated for longer.

It’s for this reason that many of our Rawries products proudly include this nutritious, delicious and healthful ingredient!

Pumpkin seeds (as well as pumpkin) are also high in the amino acid tryptophan, which naturally promotes relaxation and restful sleep. Give your Zen levels a boost by including these delicious seeds in your diet.

Ideas to Get More Pumpkin Seeds Into Your Diet

Around 28g (1oz) is considered a daily adult serving, which works out to about 140 nutty, tasty seeds each day.


  • Eating a handful of lightly salted raw seeds for a snack
  • Spicing them up with chilli powder or curry powder
  • Making pumpkin seed pesto
  • Adding them to smoothies
  • Whipping up a batch of pumpkin "nut milk"
  • Experimenting with nut-and-seed pate recipes
  • Enriching salads with a generous sprinkling of raw pumpkin seeds
  • Substituting the seeds for other nuts in recipes

Try this healthy snack idea: Wash and dry the seeds as usual. Marinate in a small amount of flax oil and finely ground sea salt. Dehydrate in a food dehydrator for several hours until they're as crispy as you like. This preserves the nutritional profile of the seeds.

Children love their sweet, nutty flavour, and they make for a fantastic, simple travel snack on the go and a nutritious lunch box addition too!

Rawries is passionately committed to making raw wholegrain plant-based food convenient, achievable and absolutely delicious... for everyone!  Visit our blog for articles and evidence based research discussions around the healthful benefits of incorporating "more raw" into your diet, as well as tips on how to boost your nutrition and overall wellbeing.  For raw vegan inspirations, head to our vibrant recipe selection of breakfasts, mains, salads and soups, sauces and dips, desserts and fresh juices and smoothies.  We can't wait to hear what you think of them!




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