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Benefits of Pumpkin Seeds

5 Benefits of Pumpkin Seeds

Pumpkin seeds may be small in size but they are packed full of vitamins, minerals and other nutrients.

These seeds can be easily incorporated into your diet and by including a small amount into your daily foods, you can receive various health benefits:

  1. High in Fibre

Pumpkin seeds are a great source of dietary fibre. A diet high in fibre is imperative to maintaining your digestive health(1).

It is recommended to consume 30g of fibre per day(2). Linwoods Milled Flaxseed, Pumpkin & Sunflower Seeds blend provides 3g of fibre per 20g serving, making it an easy way to increase total fibre intake.


2. Healthy Hair, Skin and Nails 

Pumpkin seeds are also rich in zinc which is a mineral that contributes to the maintenance of normal hair, skin and nails.

By adding 20g of Linwoods Milled Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries blend to your breakfast, lunch or smoothies can enrich your daily diet and supply 10% of your recommended daily amount of zinc.


3. Source of Magnesium

Pumpkin seeds are one of the best natural sources of magnesium (3). Linwoods Milled Flaxseed, Pumpkin & Sunflower Seeds blend contains 22% of your recommended daily amount of magnesium in just two spoonfuls!

Consuming healthy levels of this mineral providing various beneficial effects:

  • Contributing to the normal energy-yielding metabolism
  • Contributing to normal functioning of the nervous system
  • Contributing to normal psychological function
  • Contributing to the maintenance of normal bones and teeth


4. Reduce Tiredness & Fatigue

Iron is an essential nutrient as it contributes to the normal formation of red blood cells and haemoglobin. A lack of iron in your diet can lead to tiredness, fatigue and also iron deficiency anaemia (4).

The British Nutrition Foundation (5) recommends including pumpkin seeds in your diet as a way of boosting your iron intake. Linwoods Milled Flaxseed, Pumpkin & Sunflower Seeds blend provides 10% of your recommend intake of Iron in one 20g serving.


5. Packed with Protein

For those following a vegan or vegetarian diet, pumpkin seeds are a fantastic source of plant-based protein. Protein contributes to the growth and maintenance of muscle mass and the maintenance of normal bones.⁣

Linwoods Crunchy Seed Clusters Pumpkin and Chia Seed blend contains 5g of Protein per 20g and can be easily added to porridge, yogurt and cereal.



1. www.nutrition.org.uk/healthyliving/basics/fibre.html

2. www.nhs.uk/live-well/eat-well/good-foods-to-help-your-digestion/

3. www.healthline.com/nutrition/10-foods-high-in-magnesium#TOC_TITLE_HDR_7

4. https://www.nhs.uk/conditions/iron-deficiency-anaemia/

5. https://www.nutrition.org.uk/bnfevents/events/86-healthyliving/lifestages.html?layout=


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