Benefits: Pumpkin seeds are a potent source of many nutrients, offering high levels of essential vitamins and minerals in a small serving. However, they are also high in calories, so limit your portions to help manage a healthy weight. Composition: Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are also an excellent source of:

•  Phosphorus
•  Magnesium
•  Iron
•  Potassium
•  Copper

Nutrients per Serving A quarter-cup serving of dried pumpkin seed kernels contains:

• Calories: 180
•  Protein: 10 grams
•  Fat: 16 grams
•  Carbohydrates: 3 grams
•  Fiber: 2 grams
• Sugar: 0 grams

Uses:

• Add them to smoothies
• Mix them into granola, yogurt, or cereal
• Use them to add some extra crunch to a salad
• Garnish any meal, like soups, chicken dishes, or pastas
• Blend them with other ingredients in a dip like hummus, pesto, or guacamole
• Bake them into cookies and breads
• Toast or roast them with any spice or seasoning for a healthy snack