Essential Minerals in Pumpkin Seeds

For most people, when they think pumpkin seeds, they think of carving a pumpkin in the fall for a Halloween jack-o-lantern. Maybe they think of seasoning and roasting those seeds for a light fall snack.

Did you know, though, that pumpkin seeds, particularly Styrian pumpkin seeds, actually have some serious nutritional value? Maybe it’s time to start thinking about adding Styrian pumpkin seeds to your diet year-round, not just in the fall.

Styrian pumpkin seeds are a satisfying snack that can give your body the nutrients it needs for better health.

These tasty seeds are a terrific source of protein, fiber and healthy, essential omega-6s. What’s really great about pumpkin seeds, though, are all the minerals found within them.

Packed full of minerals

According to SELFNutritionData, Styrian pumpkin seeds are packed full of minerals for your body.

One cup provides 162% of your recommended daily value (RDV) of phosphorus, 208% of your RDV of manganese, 185% of your RDV of magnesium, 115% of your RDV of Iron, 69% of your RDV of Zinc and 96% of your RDV of copper.

Pumpkin seeds also contain calcium, potassium, sodium and selenium.

Be careful, though! Pumpkin seeds are high in calories. Eating a full cup every day would not be advisable. Still, snacking on 1/3rd of a cup would get you a long way towards your mineral needs for the day.

Each of these minerals is important for your body and will help your body to function in a variety of different ways. We’ve highlighted a few of the main minerals and what they can do for your body.


Styrian pumpkin seeds are a great natural source of magnesium.

Authority Nutrition tells us that magnesium is necessary for hundreds of chemical reactions in the body, yet a high percentage of American adults are actually magnesium deficient.

Proper levels of magnesium are important for controlling blood pressure, regulating blood sugar levels and keeping your bones healthy.

Dr. Mercola says that keeping your blood pressure in check is important for preventing the risk of sudden cardiac arrest and stroke.

Magnesium can also play a big part in rest and relaxation. MindBodyGreen says “the sleep regulating hormone melatonin is disturbed when magnesium is deficient. Furthermore, Magnesium brings balance and controls stress hormones. Stress and tension are often reasons why people suffer from insomnia in the first place.”

After you’ve finished snacking on your pumpkin seeds, spray yourself with a little EASE Magnesium and you’ll be at 100% of your daily magnesium before lunch!


The zinc found in Styrian pumpkin seeds can help give your immune system the boost it needs.

Getting enough zinc in your diet, according to WebMD, will keep your immune system strong, assist with wound healing, help you fight off infections and has even been known to help treat a common cold.

According to Dr. Mercola, zinc also plays a part in “cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.”

He also goes on to note that the zinc found in Styrian pumpkin seeds, with other compounds also found in these tiny powerhouses, promotes good prostate health.

Zinc is also brain food, in the sense that it can improve memory, focus and overall brain health according to Your Best Brain.

Zinc deficiencies can lead to an increased number of colds and flu.


Looking to boost your day-to-day energy? Maybe give your body some more oxygen? The way to do this may be through upping your iron intake. Why not try Styrian pumpkin seeds?

According to an article done by Huffpost, iron is an essential mineral that we get through our diet, though nearly 80% of people don’t get enough of it.

One of the biggest jobs iron has is to transport oxygen through the body.

WebMD says that “iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.”

In turn, when your body doesn’t have enough oxygen flowing through it, you get fatigued more quickly. So more iron means more energy.

What’s great about Styrian pumpkin seeds being rich in iron, is that vegetarians and vegans can enjoy them too. Many people tend to get their iron intake from iron-rich meats.  


When people think of copper, they don’t usually think of it as a mineral that benefits their body, but did you know that copper is actually involved in boosting your metabolism?

According to the University of Maryland Medical Center, copper “helps your body make red blood cells and keeps nerve cells and your immune system healthy. It also helps form collagen, a key part of bones and connective tissue. Copper may also act as an antioxidant, reducing free radicals that can damage cells and DNA. Copper helps the body absorb iron. Your body also needs copper to make energy.”

According to the University, our bodies don’t need very much copper, but most of us still don’t get enough copper in our diets. However, true copper deficiency is fairly uncommon.

Getting enough, though, will help to boost your overall health.

Potassium, also found in pumpkin seeds, are another metabolism booster. So these small pumpkin seeds will definitely you an extra metabolism boost.


Next to calcium, according to the University of Maryland Medical Center, phosphorous is actually the most abundant mineral in the body. The two of them actually work together to build strong bones and teeth, with 85% of the body’s phosphorus found in your bones and teeth.

It’s also important for filtering waste in your kidneys, and according to WebMD, it helps nerves function and makes muscles contract. says phosphorus is also important for proper cell function and for making ATP, or adenosine triphosphate, which is a molecule that provides energy to our cells.


Manganese is actually a trace mineral, and may only be found in the body only in small amounts, but it still does a lot of good.

The University of Maryland Medical Center describes manganese as something that “helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.”

Most sources note manganese as a key trace mineral when it comes to building bones. Organic Facts says It helps with building bone structure, bone metabolism and creates enzymes for building bones.

Minerals… and more

Of course, too much of any mineral can be harmful to your body. Getting just the right amounts by adding foods like pumpkin seeds to your diet is a great idea.

Taking mineral supplements can be risky as it may be easy to overdo it with any particular mineral. As usual, whole food sources are a safer, healthier (and more delicious) way to go.

Adding mineral-packed Styrian pumpkin seeds to your diet can really help with heart health, strengthen your immune system, build better bones and boost your metabolism, just to name a few benefits.

Remember though that pumpkin seeds are very high in calories. They can be a delicious, healthy snack but you need to practice moderation when enjoying them.

Fortunately, many of the benefits of these seeds can be enjoyed in a concentrated form when you add just one or two teaspoons of the seed oil to your daily routine.

Check out our Top 12 Benefits of Pumpkin Seed Oil post to learn more about what oil pressed from these mighty seeds can do for you.

To get the best Styrian pumpkin seed oil on the market, check out our Perfect Press® Styrian Pumpkin Oil. This rich, nutty-tasting and nutritious oil is pressed from organic, non-GMO Styrian pumpkin seeds. Snacking on some pumpkin seeds now and then and enjoying a daily dose of the oil can truly revolutionize your health.

Discover more about the benefits of Perfect Press® Styrian Pumpkin Oil today!

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