Pumpkin seeds are little, yet they're jam-packed with nutrients. Even if you only eat a small bit of them raw or roasted, you'll get a lot of beneficial fats, magnesium, and zinc. They also have a good amount of antioxidants, polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folate. To obtain health and nutritional benefits, you can include them in oatmeal, smoothies, chia pudding, salad, soups, granola bars, muffins, or whole-grain foods.
