Pumpkin seeds

Description

Pumpkin seeds are a potent source of many nutrients, offering high levels of essential vitamins and minerals in a small serving.
Pumpkin seeds are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation.

Benefits:
Pumpkin seeds are a potent source of many nutrients, offering high levels of essential vitamins and minerals in a small serving. They also are high in calories, so limit your portions to help manage a healthy weight.

Composition:
1. Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses.
2. Pumpkin seeds are also an excellent source of phosphorus, magnesium, iron, potassium and copper.

Nutrients per Serving:
A quarter-cup serving of dried pumpkin seed kernels contains:
1. Calories: 180.
2. Protein: 10 grams.
3. Fat: 16 grams.
4. Carbohydrates: 3 grams.
5. Fiber: 2 grams.
6. Sugar: 0 grams.

Uses:
1. Add to smoothies.
2. Mix into granola, yogurt, or cereal.
3. Use them to add some extra crunch to a salad<.
4. Garnish any meal, like soups, chicken dishes, or pastas.
5. Blend with other ingredients in a dip like hummus, pesto, or guacamole.
6. Bake into cookies and breads.
7. Toast or roast them in any spice or seasoning for a healthy snack.