A pumpkin seed is the edible seed of a pumpkin, the seeds are typically flat and oval, Pumpkin seeds, also known as pepitas, it can be consumed with or without their shells. The seeds are nutrient- and calorie-rich. A quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium that is essential for your heart. Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

Health Benefits of Pumpkin Seeds:

• Pumpkin seeds help control blood sugar

• Pumpkin seeds improve the immune system

• Pumpkin seeds are full of beneficial fats

• Very High in Fiber

• Forming and maintaining healthy bones

• Enhancing digestive health

• Helping maintaining a healthy weight

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 100-g serving of organic pumpkin seeds contains:

• 127 calories

• 15 g of carbohydrate (including 0 g of sugar and 17.9 g of fiber)

• 5 mg of protein

• 21.43 g of fat, of which 3.57 is saturated

• 20 mg of calcium

• 0.9 g of iron

• 1 g of saturated fatty acids

Precautions:

• Pumpkin seeds are high in fiber, so eating large amounts may cause gas or bloating.

• Eating large amounts of pumpkin seeds at once may cause constipation.