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Pumpkin Seeds

pumpkin seed nutritionAn ounce of pumpkin seeds (28 grams) contain 151 calories and are rich in antioxidants, iron, zinc, magnesium and many other nutrients.  

1.  Pumpkin seeds are full of antioxidants

Antioxidants may help protect against disease and reduce inflammation

2. Some evidence suggests that pumpkin seeds may help prevent certain types of cancer (stomach, breast, lung and prostate)

3. Pumpkin seeds are rich in magnesium

Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health

4. Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids

All of which may help keep your heart healthy and increase your good cholesterol

5. Whole pumpkin seeds are a good source of fiber

Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity  

Pumpkin Seed Recipe Ideas

1.Lunch box snack

2. In a summer salad with avocados and shaved manchego and raspberries or a Fall Salad with butternut squash, goat cheese and dried cranberries Pumpkin Seed Recipe Idea 3. Sprinkled on a quick bread or in your yogurt for an added crunch

Gluten Free Zucchini Bread with Pumpkin Seeds

Gluten & Dairy Free Zucchini Bread

4. Make a nut free granola with oats, flax, sunflower seeds, pumpkin seeds and dried fruit

5. Make a Trail Mix! Our current favorite combinations are:

  • 2 Cups Multi-Grain O’s Cereal
  • 3/4 Cup Roasted Pumpkin Seeds
  • 1/2 Cup Dried Cranberries
  • 1/4 Cup Chopped Walnuts


  • 1/2 Cup Roasted Pumpkin Seeds
  • 1/3 Cup Dried Cranberries
  • 1/4 Cup Raw Cashews
  • 1/4 Cup Raw Walnuts


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