Two NYC-based dietitians have declared pumpkin seeds as the healthiest seed due to their zinc, iron, protein, and fiber content. They emphasize that 1 ounce of unsalted pumpkin seeds contains 160 calories, 8 grams of protein, 14 grams of fat, 4 grams of carbohydrates, and 2 grams of fiber.
In just one serving of pumpkin seeds, they provide 18% of the daily value of zinc, 13% of the daily value of iron, and 37% of the daily target for magnesium. These nutrients are essential for supporting the immune system, promoting wound healing, producing healthy red blood cells, and maintaining heart health and brain function.
Pumpkin seeds are also praised for their plant sterol content, which may help lower cholesterol levels by competing with cholesterol for absorption. Registered dietitian Jillian Kubala ranked pumpkin seeds as the top seed due to their nutty, subtly sweet taste and high levels of magnesium, copper, zinc, and iron. One ounce of pumpkin seeds provides 40% of the daily value of copper, which is important for energy production, red blood cell formation, and connective tissue formation.
Pumpkin seeds are low in carbs but high in plant-based protein and heart-healthy fats, making them a good choice for those following plant-based or low-carb eating patterns. Other seeds mentioned for their health benefits include chia seeds for fiber, sunflower seeds for vitamin E, sesame seeds for magnesium, flax seeds for heart benefits, and hemp seeds for their protein content.
Overall, pumpkin seeds are considered the healthiest seed due to their nutrient content and potential health benefits. They are a great source of essential minerals like zinc, iron, magnesium, and copper, as well as plant sterols that may help lower cholesterol levels. With their low carb, high protein, and heart-healthy fat content, pumpkin seeds are a versatile and nutritious snack that can be enjoyed as part of a balanced diet.
In conclusion, the debate over the healthiest seed has been settled by two NYC-based dietitians who have declared pumpkin seeds as the winner. With their impressive nutrient profile and potential health benefits, pumpkin seeds stand out as a super seed that can benefit the body in multiple ways. Other seeds also offer unique health benefits, but pumpkin seeds top the list for their zinc, iron, protein, and fiber content. Integrating pumpkin seeds into your diet can be a simple yet effective way to boost your nutrient intake and support your overall health and well-being.
