They may be small, but the health benefits of pumpkin seeds pack a mighty punch when it comes to your nutrition. Not only are they a source of protein and unsaturated fats, including omega-3, but they also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which our bodies convert into vitamin A.

So ditch the crisps and munch on some pumpkin seeds instead – 16g (about one tablespoon) has just over 102 calories, perfect for a snack.

What really stands out about the health benefits of pumpkin seeds is that they are an excellent natural source of magnesium and zinc. Magnesium plays a vital role in regulating our body clock, and may also help regulate blood pressure, while zinc is needed for your immune system, wound healing and eye health, amongst others.

What are the health benefits of pumpkin seeds?

  • Pumpkin seeds contain nutrients that can help you sleep better
  • They are rich in fats that help lower ‘bad’ cholesterol

How many calories are in pumpkin seeds?

  • One tablespoon contains 102 calories

How to prepare pumpkin seeds for eating

  • Garnish your soup with pumpkin seeds for added texture
  • Add to your morning muesli or granola mix
  • Make your own pumpkin seed pesto by grinding them with basil, olive oil, lemon juice and garlic
  • Scatter over home-made bread before baking
  • Top your morning porridge with them
  • Roast them with a little paprika for a healthy pre-dinner nibble
  • Sprinkle over plain yogurt and fruit for a quick breakfast boost
  • Add them to salads for some extra protein

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