:max_bytes(150000):strip_icc()/VWH-Raw-vs-Roasted-Pumpkin-seeds-templatecopy-d8ef5e185c3a4650928916eef38ae70e.jpg?w=780&resize=780,470&ssl=1 "Raw or roasted pumpkin seeds for magnesium intake and nutrient absorption")
Key takeaways
- Roasted pumpkin seeds have a higher polyphenol content than raw seeds, making them more nutritious.
- They also contain less phytic acid, which makes roasted seeds easier to digest and absorb essential minerals like magnesium.
Pumpkin seeds are sometimes described as “wonder seeds” because of the healthy minerals, like magnesium, and antioxidants they contain. You can eat them raw, but roasting them improves their nutritional quality and makes them easier to digest and absorb by your body.
Roasted pumpkin seeds are the best choice
Nutrient absorption
Roasted pumpkin seeds are easier for your body to digest than raw seeds, making their vitamins and minerals more readily available.
Raw pumpkin seeds contain higher levels of phytic acid than roasted seeds. The high levels of phytic acid in raw pumpkin seeds can make it harder for your body to digest and absorb nutrients like zinc, magnesium, calcium, and iron.
Several studies have shown that roasting pumpkin seeds significantly reduces their phytic acid content. For example, consider the phytic acid content of 3.5 ounces of the following pumpkin seed preparations:
- Raw: 425.1 milligrams (mg)
- Roast for 30 minutes: 258.84 mg
- Roast for 60 minutes: 175mg
Boiling pumpkin seeds is another method to reduce their phytic acid content.
Magnesium intake
Pumpkin seeds are one of the best dietary sources of magnesium. Magnesium is an essential mineral that helps regulate your muscle and nerve functions, manage your blood sugar and blood pressure, and is involved in the production of DNA, bones, and proteins.
When comparing raw and roasted pumpkin seeds, here’s how much magnesium you can expect from a 30 gram (g) serving, or about two tablespoons:
- Raw: 150 milligrams (mg), or about 35 to 48 percent of your daily value
- Grid: 165 mg, or about 39% to 53% of your daily value
As you can see, toasted pumpkin seeds offer slightly higher magnesium levels, but the difference is negligible. However, your body may be better able to absorb the magnesium in toasted pumpkin seeds as they also have lower levels of phytic acid.
Nutritional Value of Raw or Roasted Pumpkin Seeds
Phytic acid content isn’t the only nutritional change pumpkin seeds undergo when roasted. Below is a comparison between a 3.5 ounce serving of raw and toasted pumpkin seeds.
| Nutrients | Raw | Grid |
|---|---|---|
| Calories | 555 | 574 |
| Protein | 29.9g | 29.8g |
| Fat | 40g | 49g |
| Carbohydrates | 18.7g | 14.7g |
| Fiber | 5.1g | 6.5g |
| Magnesium | 500 mg | 550 mg |
| Zinc | 6.34 mg | 7.64 mg |
| Phosphorous | 1150mg | 1170 mg |
Pumpkin seeds also contain important minerals, such as:
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorous
- Potassium
- Selenium
- Sodium
- Zinc
They are also a good source of healthy fats and proteins.
Roasted pumpkin seeds provide antioxidant effects
Roasted pumpkin seeds contain more nutrients than raw seeds due to the chemical changes they undergo during heating. Roasting can destroy cell structure, releasing these healthy compounds.
Roasting pumpkin seeds significantly increases their polyphenol content. Polyphenols are compounds found in plants and have antioxidant propertiesmeaning they can prevent and delay cellular damage.
Since roasting increases the polyphenol content of pumpkin seeds, scientists suggest that eating roasted pumpkin seeds may lead to more health benefits and disease prevention capabilities than raw pumpkin seeds.
One study found that when roasted (at about 400 degrees Fahrenheit), the polyphenol content of pumpkin seeds doubles or triples compared to unroasted pumpkin seeds.
However, not all nutrients in pumpkin seeds increase with roasting. The fat and protein levels of pumpkin seeds remain roughly unchanged after roasting.
Health Benefits of Pumpkin Seeds
Pumpkin seeds offer many health benefits, including:
- Anti-cancer
- Anti-diabetic
- Anti-inflammatory
- Antioxidant
- Prevention of cardiovascular diseases
- Liver friendly
The antioxidants in these powerful little seeds may benefit people with many health conditions, such as:
- Cardiovascular diseases
- Depression
- Enlarged prostate
- Alzheimer’s disease
- Parkinson’s disease
Should you eat pumpkin seeds raw or roasted?
It’s up to you whether you choose to eat pumpkin seeds raw or roasted. Both are safe to consume. Saying that, most people tend to prefer roasted pumpkin seeds for several reasons:
- Roasted pumpkin seeds have a crisp, crunchy texture that’s easy to bite into. Their flavor is stronger, with hints of nuttiness and smoke.
- They contain slightly more nutrients and antioxidants, which are released due to chemical processes that occur during heating.
- They are easier to digest because they contain less phytic acid.
:max_bytes(150000):strip_icc()/headshotverwell-1334973c32f9429493c7979e6384b8ff.jpg)
:max_bytes(150000):strip_icc()/Health-GettyImages-WhichIsBetterForWeightLossPilatesCardioOrHitt-c0b039a75bec44978be33003111c11ae.jpg?w=390&resize=390,220&ssl=1 "Pilates, Hiit, cardio or weight? Experts reveal what is best for weight loss")
:max_bytes(150000):strip_icc()/GettyImages-2181950847-9af952c9d63c49909d333e564d28a216.jpg?w=390&resize=390,220&ssl=1 "How long do allergies last?")
