Pumpkin Seeds by Down to Earth
Pumpkin seeds may be small, but they are 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.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket donâ€™t have a shell. These shell-free seeds are green, flat and oval.
- Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium, fiber and many other nutrients.
- An ounce (28 grams) contains about 151 calories.
- Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
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.