6 Of The Healthiest Seeds To Eat

  • Post last modified:August 11, 2021
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5. Pumpkin Seeds

Pumpkin seeds are a delicious snack. 1/4 cup of pumpkin seeds can meet 16% of your daily iron needs. They are better than most nuts. 

In addition, pumpkin seeds are a good source of amino acids, protein, omega-3 fatty acids and minerals, such as zinc and magnesium.

One ounce (28 grams) of pumpkin seeds contain:

  • Fiber: 1.7 grams 
  • Protein: 7 grams 
  • Monounsaturated fat: 4 grams 
  • Omega-6 fats: 6 grams
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI 
  • Phosphorus: 33% of the RDI 

Pumpkin seeds are also a good source of plant compounds called phytosterols, which may help lower blood cholesterol.

One observational study of more than 8,000 people found that people who consumed more pumpkin and sunflower seeds had a significantly lower risk of breast cancer.

In addition, some studies have proven that pumpkin seeds have other health benefits, including:

  • Reducing the risk of bladder stones.
  • Improving symptoms of prostate and urinary system diseases.
  • Improving menopausal symptoms.

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