Health Benefits of Pumpkin Seeds

Fall has officially arrived and Halloween is right around the corner! The leaves are finally changing and the temps are falling! It’s pumpkin carving time!  Although this time honored tradition is a messy endeavor, inside the “guts” of that pumpkin is a low carb, high protein treat with amazing health benefits– and preparing them requires no tricks!

Toss in olive oil or quickly mist with a non-stick spray and roast the seeds on a cookie sheet on low heat until light brown – then dust with salt and your favorite seasoning for a healthy, festive snack that can keep for several weeks if stored in an air-tight container. Trust us, you won’t be able to keep them around that long!

There are roughly 151 calories in an ounce (28 grams) of toasted pumpkin seeds, mainly from fat and protein. Here’s the nutritional breakdown for a 1 oz. (28 gram) serving:

• Fiber: 1.7 grams.
• Carbs: 5 grams.
• Protein: 7 grams.
• Fat: 13 grams (6 of which are Omega-6s).
• Vitamin K: 18% of the RDI. (Recommended Dietary Intake)
• Phosphorous: 33% of the RDI.
• Manganese: 42% of the RDI.
• Magnesium: 37% of the RDI.
• Iron: 23% of the RDI.
• Zinc: 14% of the RDI.
• Copper: 19% of the RDI.

They are peanut free and soy-free!

From healthy fats, high fiber, high protein, low carb, high mineral content (zinc and magnesium) and phytoestrogens, L tryptophan, Omega fatty acids…pumpkin seeds offer up these health benefits:

• Keeps your metabolism running smoothly
• Maintains hormone balance
• Prevents inflammation
• Protects your heart
• Puts you in a good mood
• Improves immune health including skin, hair and nails
• Decreases the risk of certain cancers
• Lowers LDL cholesterol
• Helps with insomnia

The best part about pumpkin seeds is you can season them the way you want, adding even more health benefits and antioxidants! The high fiber and protein content will fill you up and keep you away from the sugary “fun-size” treats that have ZERO health benefits!

Happy pumpkin carving and Happy Halloween!