Pumpkin seeds, also known as pepita, are the flat, oval-shaped seeds of the pumpkin or squash. They are light green on the inside, but their hull is white in color. They are a seasonal snack, consumed during autumn when most of the squash and pumpkin varieties are fully grown.
Pumpkin seeds are rich in nutrients like protein and unsaturated fats, namely omega-3 acid. The other nutrients present in pepita include manganese, tryptophan, calcium, potassium, magnesium, copper, phosphorus, zinc, and iron.  It also contains smaller amounts of B complex vitamins, vitamin K, and vitamin A. Furthermore, pumpkin seeds have phytosterol, an organic compound that also contributes to their nutritional value.
Let’s take a closer look at the health benefits of pepita below.
Improve Prostate Health
Prevent Parasitic Activity
Prevent Kidney Stones
Good Source of Protein
Reduce Blood Pressure
How to Eat Pumpkin Seeds?
There are many ways to eat pumpkin seeds, but the healthiest way is to eat them raw.
You can also roast or toast the seeds, add them to salads, bread, pesto, and more.
Some people also add them to rice puddings, soups, and gravies for a crunchy texture.
You can also sprout them and use in place of other seeds like butternut squash seeds, acorns, and more.
One should consume them in moderation