Raw Pumpkin Seeds Versus Roasted Pumpkin Seeds

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Raw pumpkin seeds are full of protein and essential fatty acids; vitamins like vitamins E and vitamin K and most of the B vitamins; minerals like zinc, magnesium, manganese, copper and iron; and antioxidant carotenoids like beta-carotene and lutein.

So raw pumpkin seeds are very good for us with many potential health benefits. But does some of that potential change if we roast pumpkin seeds? Unfortunately yes.

Most commercially available roasted pumpkin seeds are quickly roasted at high temperatures which almost certainly damages and changes the structure of the essential fatty acids.

Some people suggest if you roast pumpkin seeds slowly at under 170 degrees fairenheit, much the essential fatty acids will be preserved. This is debatable though. EFAs are known to be very delicate and easily damaged by high or prolonged heat.

The significant levels of gamma-tocopherol version vitamin E in pumpkin seeds, along with other beneficial compounds like phytosterols, cucurbitins, and delta-7-sterine may also be damaged by roasting pumpkin seeds.

Ideally, get your pumpkin seeds raw, the way nature intended. There are much more detailed articles on raw pumpkin seeds at Superfood Profiles.