Pumpkin seeds, also known as pepitas, are the edible kernels of the pumpkin fruit, celebrated for their crunchy texture and nutty flavor. Extracted from the inside of pumpkins, these seeds are typically flat and oval-shaped, with a light green color encased in a creamy-white shell.
Nutritionally, pumpkin seeds are a powerhouse. They are high in protein, healthy fats, particularly omega-3 and omega-6 fatty acids, and are a rich source of various vitamins and minerals, including magnesium, zinc, iron, and B vitamins.
These nutrients contribute to several health benefits, such as improving heart health, supporting prostate health, and protecting against certain types of cancer.
Pumpkin seeds can be enjoyed raw or roasted, with roasting enhancing their flavor and making them more palatable. They can be seasoned in various ways – salted, spiced, or sweetened – and added to salads, baked goods, granolas, or eaten on their own as a healthy snack.
They’re also a popular ingredient in traditional dishes in many cultures, particularly in Mexican cuisine.
