Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin. Unlike the hard white seeds you see when you carve a pumpkin, most store-bought pumpkin seeds do not have a shell and are sage green in color.

Pumpkin seeds are packed with nutrition, and are particularly high in protein, fiber, healthy fats, vitamin K, and the minerals magnesium, iron, copper, and zinc. Pumpkin seeds are also loaded with antioxidants that may reduce inflammation and help protect against chronic disease.

Diets that are rich in pumpkin seeds have been associated with numerous health benefits including:

• lower risk of stomach, breast, lung, prostate and colon cancers
• reduced symptoms of benign prostatic hyperplasia (BPH) and overactive bladder
• enhanced heart health due to lower blood pressure and higher HDL (good) cholesterol
• reduced blood sugar levels in people with type 2 diabetes
• improved sleep quality

Pumpkin seeds are easy to incorporate into your diet. Sprinkle them on cereal, add them to baked goods, include them in homemade trail mix, or just pop those pepitas straight out of the bag!