Pumpkin seeds contain predominantly unsaturated fats, including polyunsaturated and monounsaturated fats.
Dietary fat is not something the body should eliminate completely. Healthy fats help the body absorb certain fat-soluble vitamins and provide energy.
Replacing foods high in saturated fat with foods containing unsaturated fats can be beneficial as part of an overall heart-healthy eating pattern.
Of course, pumpkin seeds are still relatively calorie-dense, so portion size matters.
A nutritious food can still contribute significant calories when eaten in large quantities.
6. Pumpkin Seeds Are Rich in Zinc
Another notable nutrient found in pumpkin seeds is zinc.
Zinc contributes to normal immune function, wound healing, DNA synthesis, and cell division. It also plays a role in maintaining healthy skin and supporting normal taste and smell.
Getting enough zinc through food is important, but more is not necessarily better.
Very high zinc intake, particularly from excessive supplementation, can interfere with copper absorption and cause other problems. For most people, obtaining nutrients primarily from a varied diet is preferable.
7. They Provide Antioxidant Compounds
Pumpkin seeds also contain various plant compounds and antioxidants.
Antioxidants help protect cells from oxidative damage associated with normal metabolism and environmental factors.
The seeds themselves are only one part of a much larger picture, however. A diet containing a wide variety of vegetables, fruits, legumes, whole grains, nuts, and seeds provides a broader range of protective plant compounds.