Health Benefits of Pumpkin Seeds

By priscilla
Reviewed: dr. vanta
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Medical Expert Medical Expert

Small as they seem, pumpkin seeds are a powerhouse of nutrients. Just a few seeds can provide a healthy dose of zinc, magnesium and healthy fats. Pumpkin seeds provide many other health benefits as well, and they're easy to incorporate into a healthy diet.

The most common way of preparing pumpkin seeds for consumption is to roast them and enjoy them as a healthful snack. Pumpkin seeds are also seen frequently in Mexican cuisine, where the seeds are often referred to as pepitas, which means little seed of squash in Spanish.

1. They’re Rich in Nutrients

Every ounce, or 28 grams, of pumpkin seeds contains about 151 calories, most of which are protein and fat. This quantity also contains 5 grams of carbs; 13 grams of fat, six of which are omega-6s; 1.7 grams of fiber; 23% of the recommended dietary intake, or RDI, of iron; 42% of the RDI of manganese; 37% of the RDI of magnesium and 7 grams of protein.

Pumpkin seeds also contain many other beneficial properties, including plenty of antioxidants, and a significant amount of potassium, polyunsaturated fatty acids, riboflavin and folate.1‘Pumpkin Seeds Pack a Healthy Punch.’,

Pumpkin Seeds

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