• Kajal

Let’s Talk Pumpkin Seeds

Pumpkin seeds are bursting full of nutrients and health benefits. Their biggest claim to fame is that they are an excellent natural source of magnesium and zinc.


Just one tablespoon of pumpkin seeds provides:

> Almost 1mg zinc: The recommended daily allowance is 9.5mg for men and 7mg for women.

> 40mg magnesium: The recommend daily allowance is 300mg for men and 270mg for women.

Chia Bread with Pumpkin Seeds

In other words, half a cup of pumpkin seeds contains around 40% of your recommended daily Zinc intake.

The body cannot store zinc and so daily intake is required to maintain adequate body levels.


Many Acne sufferers lack zinc in their diet and one easy and quick way to overcome this is through pumpkin seeds. For those suffering from skin issues it is thought that Zinc can help to kill the strain of bacteria responsible for acne, known as Propionibacterium.


Whenever someone compliments my skin - I give some of its shining credit to pumpkin seeds!

If you want to maximise the amount of zinc that you will be getting from your pumpkin seeds, I recommend that purchasing them raw. By purchasing raw, you will be able to control the roasting time and temperature and avoid unnecessary damage to helpful fats present in the seeds. At the same time, you will be able to bring out the full flavours of the pumpkin seeds.



Raw Vegan Cookies

A few quick serving ideas:

> Add pumpkin seeds to your breakfast porridge or grind into your morning smoothies

> Add to healthy sautéed vegetables.

> Sprinkle on top of salads.

> Grind pumpkin seeds with fresh garlic, parsley, cilantro leaves, olive oil and lemon juice for a salad dressing.

> Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.

> Add ground pumpkin seeds to your spices.


Pumpkin seeds are also a very good source of phosphorus, magnesium, manganese and copper.

Other benefits of Zinc include:

> Supporting your immune system.

> Protein synthesis.

> The healing of wounds.

> Normal growth and development and your sense of taste and smell.

> Required by your body to manufacture 100 different enzymes.


If you are looking for something great for the skin, and a genuine supper-food booster for zinc I would highly recommend pumpkin seeds.


Subscribe to my new YouTube channel (and keep an eye out for my upcoming recipe tutorial on raw vegan cookies (with pumpkin seeds!)


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Contact Me

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Harrow, London

0203 633 2774 | Kajal.wellbeing@gmail.com