This mini but mighty superfood, full of fibre, protein and minerals, is proof that good things come in small packages.
The dark green seeds, also known as pepitas, are part of the squash family and can be found in their shells in some pumpkin varieties. Eat pumpkin seeds shelled or unshelled, raw or roasted.
Rachel Bies, a Toronto-based holistic nutritionist, shares some of the seeds’ health perks.
- A handful (about 57 grams) has 10 grams of protein—similar to a chicken thigh.
- Magnesium plays a key role in heart health and keeps blood sugar under control. Get nearly half of the recommended daily amount with a quarter cup.
- A 57-gram serving before bed can lend a relaxing effect due to tryptophan, which also acts as an excellent mood booster.
- The seeds contain a diverse combination of antioxidant-rich vitamins, including vitamin E.
- Zinc supports cell growth and development, and repairs your body inside and out. Just 30 grams of seeds provides roughly 7.5 milligrams, nearly 80 percent of the recommended daily intake.
Add them to your beauty routine
Let your skin reap the rewards of these tiny morsels with these beauty products:
1. Double duty
This two-step system includes a nourishing cream and a replenishing oil. Pai skincare Pomegranate & Pumpkin Seed Stretch Mark System, $86, paiskincare.ca.
2. Strengthen and protect
Make this lightweight, antioxidant-rich moisturizer your daily go-to. MYCHELLE Pumpkin Renew Cream, $35, beautyboutique.ca.
3. Skin saviour
This super-hydrating serum is great for all skin types. Province Apothecary Rejuvenating + Hydrating Face Serum, $76, provinceapothecary.ca.
Incorporate them into your diet
Eat pumpkin seeds for breakfast — just sprinkle them on top of a bowl of oatmeal. Get our recipe for Pumpkin Seed Overnight Oats.