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Discover the properties and benefits of pumpkin seeds—a nutrient-rich superfood that supports heart health, improves sleep, and boosts the immune system. Learn how to easily incorporate them into your daily diet.
Pumpkin seeds, also known as pepitas, are the edible seeds extracted from pumpkins. Flat and green in color, they are often eaten roasted or raw. Packed with nutrients, they make a healthy and versatile snack that can be added to many dishes.
Nutritional Value of Pumpkin Seeds
A 30-gram serving of pumpkin seeds provides approximately:
- Calories: 160 kcal
- Protein: 8.5 g
- Fat: 14 g (mostly unsaturated)
- Carbohydrates: 4 g
- Fiber: 1.7 g
- Magnesium: 168 mg (42% of daily requirement)
- Zinc: 2.2 mg (20% of daily requirement)
- Phosphorus: 151 mg (15% of daily requirement)
They are also a good source of B vitamins, vitamin E, and antioxidants such as carotenoids.
Health Benefits
1. Heart Health
Pumpkin seeds contain unsaturated fatty acids, magnesium, and antioxidants that help lower blood pressure and reduce LDL cholesterol levels, promoting cardiovascular health.
2. Immune System Support
The zinc found in pumpkin seeds is essential for proper immune function, helping the body fight infections and maintain healthy skin.
