Pumpkin Seeds (Pepitas) Overview
Pumpkin seeds are nutritional powerhouses rich in magnesium, zinc, iron, and healthy fats, supporting prostate health, sleep quality, and immune function.
Why Pumpkin Seeds (Pepitas) Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Pumpkin Seeds (Pepitas) Nutrition Facts
Per 28g (28g (about 1 oz or 85 seeds))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 151 | — |
| Protein | 8.5g | 17% |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 1.7g | 6% |
| Sugar | g | — |
| Total Fat | 13g | 17% |
| iron | 2.5mg | 14% |
| magnesium | 156mg | 39% |
| zinc | 2.2mg | 20% |
| copper | 0.4mg | 40% |
| phosphorus | 329mg | 33% |
GI: 10 ()
Key Nutrients in Pumpkin Seeds (Pepitas) for Brain Health
Omega3
0.1gSupports brain health by providing essential omega3
Best Ways to Eat Pumpkin Seeds (Pepitas) for Brain Health
- Roasted with sea salt as a snack
- Sprinkled on salads or soups
- Ground into seed butter
- Added to trail mix or granola
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Pumpkin Seeds (Pepitas) Health Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
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