Pumpkin seeds are widely regarded as a nutritional powerhouse — packed with magnesium, zinc, protein, and potent antioxidants. But could you be making mistakes that turn this wholesome snack into a health risk?

Surprisingly, many people are. Without proper care, your daily handful of pumpkin seeds might be doing more harm than good.

Here are 8 harmful pumpkin seed habits you should stop immediately to protect your long-term health.

1. Eating Unwashed, Raw Pumpkin Seeds
Raw pumpkin seeds can carry bacteria, mold spores, or traces of pesticides. If you skip washing or roasting them, you risk consuming these harmful substances. Always rinse them thoroughly and roast before eating to reduce potential dangers.

2. Consuming Too Many Pumpkin Seeds Each Day
Though they’re loaded with nutrients, it’s easy to go overboard. Overeating pumpkin seeds can lead to digestive discomfort like bloating, gas, or constipation, thanks to their high fiber and fat levels. Limit your intake to around one ounce per day.

3. Ignoring the Sodium Levels
Pre-packaged roasted pumpkin seeds often come heavily salted. Excess sodium can raise blood pressure and burden your kidneys. Choose low-sodium or unsalted varieties—or better still, roast them yourself at home for better control.

4. Eating the Seeds with Shells On
Some people unknowingly eat the hard outer shell, which can be difficult to digest. While technically edible, these shells can irritate the digestive system, particularly for those with sensitive stomachs or gastrointestinal concerns.

5. Failing to Check for Mold or Spoilage
Pumpkin seeds contain oils that spoil if not stored correctly. Eating rancid seeds can cause oxidative stress and inflammation. Keep them in an airtight container in a cool, dry place and always check their freshness before eating.

6. Assuming They’re Safe for Everyone
Pumpkin seeds may cause allergic reactions in some people. Symptoms might include itching, swelling, or in severe cases, anaphylaxis. If you’re trying them for the first time, start with a small portion and watch for any adverse reactions.

7. Believing “More Is Better” for Men’s Health
Pumpkin seeds are often praised for their benefits to prostate health and testosterone levels. However, overconsuming zinc—an essential mineral found in these seeds—can lead to side effects such as nausea, headaches, and poor absorption of other nutrients.

8. Eating Old or Expired Seeds
Nutrient levels drop in old pumpkin seeds, and they can develop mold if not stored well. Always check the expiry date and give them a quick smell test. If they smell off or taste bitter, discard them immediately.

The Takeaway

Pumpkin seeds can be a valuable part of a healthy diet—when eaten mindfully. Avoiding these 8 common pitfalls will help you enjoy all their benefits without risking your health in the process.

So, before grabbing your next handful of seeds, take a moment to ask yourself: Are you eating them the right way?