Overview:

Pumpkin seeds are edible seeds of pumpkin fruit. These flat and white seeds are a powerhouse of nutrition. They’re sweet and nutty in taste and popularly known as ‘pepitas’. They provide protein, unsaturated fat, fiber, magnesium, antioxidants, and more. Pumpkin seeds can be enjoyed as a snack, as a recipe ingredient, or in a variety of products, including pumpkin seed tofu, pumpkin seed butter, and pumpkin seed protein powder.

Benefits:

Pumpkin seeds make our skin healthy and prevent it from wrinkling. It prevents the skin from aging and makes our skin flawless.
Consuming pumpkin seeds makes our hair strong. It makes our hair healthy and shiny.
Pumpkin seeds are enriched in proteins and fiber. They encourage us to a healthy diet, decrease our food consumption, and cravings, and help us to feel happy, healthy, and full. This helps us to decrease our weight.
Pumpkin seeds have healthy nutrients that are great for rest and enhancing your sleep cycle. It is a booster of serotonin and melatonin.
Pumpkin seeds lower the chances of  gastric, breast, and colorectal tumors. This is because of the presence of strong micronutrients in these seeds.
Pumpkin seeds are excellent for the strength of our hearts. cancer prevention agents  in them protect our hearts from different problems. Magnesium in pumpkin seeds helps with balancing our pulse. Magnesium helps us to manage our cholesterol (LDL ) levels and fatty oils. This decreases the chances of heart infections. Fiber present in pumpkin seeds additionally decreases cholesterol levels, in this manner safeguarding our heart.
Pumpkin seeds are great for our sensitive immune system because of the presence of vitamin E and zinc. Vitamin E improves safe reactions and protects against a few irresistible sicknesses. It is strong cell reinforcement and keeps us free from damaging cells in our bodies. Zinc protects our body from irritation, and sensitivities, and attacking microbes, prevents us from diseases and catching common invulnerability such as vascular complications.

Good For Healthy Pregnancy

These little green seeds are full of iron and magnesium and countless other powerful minor elements. Like all nuts and seeds, they are a rich source of protein and omega-3 unsaturated fats that might be regularly lacking in the eating routine. Omega 3s are vital  for the mind and eye improvement of the baby during pregnancy.
Pumpkin seeds are an integral element of seed cycling. These alongside many other seeds like are responsible for countless seed cycling benefits for female reproductive health.
This includes treatment of conditions like PCOS that is a complicated hormonal condition. Pumpkin seeds’ health benefits include the PCOS diet which is nutritious and the perfect solution for this problem. These seeds are helpful and have been given the tag of a superfood for females, and a healthy solution for those with conditions like PCOS.
PCOS brings many health issues and it requires a healthy diet however adding these pumpkin seeds alongside Sunflower seeds, Flax seeds and Sesame seeds to your diet plan during those seasons of hormonal imbalance can help you with good health.

Dosage:

The American Heart Association recommends one ounce (about a quarter cup or around 28 to 30 grams) of pumpkin seeds daily.
Pumpkin seeds are high in fiber, so eating a great number of pumpkin seeds might cause gas or swelling, and constipation. People who eat a large number of pumpkin seeds invite abdominal pain and digestive issues.

How to Consume:

Pumpkin seeds are a great superfood. Proteins are one of the many nutrients found in pumpkin seeds. You can add them in oatmeal, smoothies, chia pudding, salad, soups, granola bars, muffins, or whole-grain dishes to attain health and nutritional benefits. You can eat them raw as well as roasted, safely. It is best to eat them without the shell for easy digestion.

Nutrition Value:

1 ounce (28gram) of pumpkin seeds contain

• Nutrient	Amount
  energy	163 kcal
  carbohydrates	4.2 g
  protein	8.5 g
  fat	13.9
  calcium	15 mg
  iron	2.3 mg
  magnesium	156 mg
  zinc	2.2 mg
  copper	0.4 mg
  selenium	2.7 mcg
  phosphorus	332 mg
  manganese	1.3 mg