Pumpkin seeds are also known as "pepita" — a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.
These shell-free seeds are green, flat and oval.
Pumpkin seeds may be small, but they're packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Because of this, pumpkin seeds have been associated with several health benefits.
These include improved heart health, prostate health and protection against certain cancers.
What's more, these seeds can be easily incorporated into your diet.
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein
In addition, a 1-ounce (28-gram) serving contains
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits.
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