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Health Benefit of Pumpkin Seeds: 

1- Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.(1,2) 

2- Pumpkin seeds are rich in iron, zinc, antioxidants, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.(1,3) 

3- Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.(4,5,6) 

4- Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.(1,7)

5- The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.(1,8)

Reference: 

• https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section2 

• https://www.ncbi.nlm.nih.gov/pubmed/7784309 

• https://nutritiondata.self.com/facts/nut-and-seed-products/3066/2  

• https://www.ncbi.nlm.nih.gov/pubmed/20826254 

• https://www.ncbi.nlm.nih.gov/pubmed/19828898 

• https://www.ncbi.nlm.nih.gov/pubmed/16856052 

• https://www.ncbi.nlm.nih.gov/pubmed/19335713

• https://www.sciencedirect.com/science/article/pii/S2090989612000422