Pumpkin seeds are among the richest plant source for zinc, which is a mineral that’s so very important to the immune system and for growth, healing wounds, and our sense of taste. It has also been linked to prostate health and can lower the risk of bladder stones. From what I’ve recently learned these wonderful seeds are more rich in iron than the flesh of the pumpkin, which includes about 40 percent of the recommended daily allowance needed for men and 27 percent of the recommended daily allowance for women in just a one ounce serving, that’s about the size of one large handful.

That same amount contains 9 grams of protein, as much as is in an ounce of lean meat. Pumpkin seeds are about 73 percent fat (although most of it is the good fat, the unsaturated kind); even though that sounds high, they are still lower in fat than most other seeds or nuts. They contain phosphorus, potassium, magnesium, and a huge amount of fiber (10 grams per ounce), plus they contain some vitamin A. I love eating pumpkin seeds in cereals, especially homemade granola. Eating a handful as a snack is a favorite treat of mine as well. You can add pumpkin seeds to muffins, breads, or anything that you would add nuts to. So enjoy some pumpkin seeds whenever you are able.