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Is daily intake of pumpkin seeds equivalent to eating walnuts?

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Pumpkin seeds are an excellent source of minerals, with just a quarter of a cup (around 3 tablespoons) containing nearly 20% of the recommended daily intake of zinc and 50% of the daily recommended intake for magnesium and manganese. read more

Even though pumpkin seeds are about 7-8% higher in saturated fat than the FDA's maximum amount, we believe that their very good content of nutrients like manganese, magnesium, and phosphorus—as well as their good content of protein, iron and zinc—make them an equally good choice for your daily nut and seed intake, provided that you keep your overall saturated fat intake for the day at a healthy level. read more

Nuts and seeds (pumpkin seeds included) are a great source of plant-based omega-3 fatty acids. Omega-3s are important for heart health and regulating cholesterol. read more

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