This blog was contributed by Megan Roosevelt, RDN and Founder of


Today we’re chatting about man’s new best friend, pumpkin seeds. Also called pepitas, pumpkin seeds are a superfood available year-round and packed with nutrients that can greatly benefit men’s health! These seeds are normally dark green in color and oval in shape. They belong to the gourd family and can be found shelled or unshelled. Pepita comes from a Spanish phrase meaning little seed of squash. Pumpkin seeds are found all over the world with the United States being one of the major contributors. Incorporate them into your diet daily to help your body thrive and feel your best.


Pumpkin seeds contain a high amount of mineral support that benefit men and women alike. They are a great source of zinc, magnesium, manganese, phosphorous, copper and iron. They also contain some protein, vitamin E and healthy Omega-3 fats.

The magnesium found in pumpkin seeds can be helpful for managing blood pressure, reducing the risk of heart disease, regulating blood sugar levels, improving quality sleep and helping with digestion. Pumpkin seeds are a great natural source of magnesium, which many people are actually deficient in! Magnesium is a natural muscle relaxant and is the anti-stress mineral. Consuming adequate magnesium can help with anxiety or tense muscles.

Pumpkins seeds also contain Omega-3 fats. Fat is an essential macronutrient that can help you stay full longer and support hormone balance. The antioxidants and Omega-3 fats found in these seeds have also been known to reduce inflammation, which may help protect against disease.


Prostate Health:
Consuming pumpkin seeds may help with benign prostatic hyperplasia (BPH). BPH is a condition that causes problems with urination due to an enlarged prostate gland. Many studies have shown that Pumpkin Seeds may help reduce the symptoms associated with BPH. This also may help with an overactive bladder.

Male Fertility:
Men can also benefit from the zinc found in pumpkin seeds. Reduced sperm quality and even infertility in men may be associated with low zinc levels. Consuming these seeds may help improve overall sperm quality. The antioxidant content may also play a role in healthy testosterone levels.

Plant-Based Protein Boost:
Pumpkin seeds contain a good amount of protein in a small serving. Protein is essential for building and repairing muscle. There are around 6 grams of protein in a ½ cup! Add pumpkin seeds to any meal or snack for an easy protein boost.

With so many benefits harnessed in a versatile seed, men should consider adding this superfood to their diet to reap the benefits. Pumpkin seeds can be enjoyed in a variety of ways. They should be stored in an airtight container and kept in a cool, dry place or in the refrigerator for a longer shelf life. When kept in a fridge, these seeds can remain fresh for 6-12 months. You can eat pumpkin seeds raw just as they are, sprinkling a handful on top of salads, smoothie bowls, cereal, granola and even in a variety of baked goods. They can also be enjoyed sauteed in vegetable stir-fries and roasted as a snack. Add a few tablespoons of pumpkin seeds to your post-workout smoothie for a protein boost.

Of course, the easiest and tastiest way to enjoy this superfood is to grab a Health Warrior Pumpkin Seeds Bar. With pumpkin seeds as the first ingredient, you can enjoy three new flavors that pack a nutritional punch. Find the Cinnamon Spice, Honey Cracked Pepper with Turmeric, and Dark Chocolate Pumpkin Seed Bars online now. Or snag our two small batch flavors- Dark Chocolate Peanut and Honey Sea Salt- before they’re gone.