The nutritional value of pumpkin seeds includes vitamin A, vitamin B, vitamin K, thiamin, riboflavin, niacin, calcium, iron, phosphorus, fat, carbohydrates, and protein. For minerals, they include magnesium, manganese, zinc, potassium, and copper, according to the United States Department of Agriculture’s Nutrient Data Database. Pepitas are a great source of zinc, a mineral that supports healthy immune function and is necessary for normal taste and smell. A 1-ounce serving of pumpkin seeds provides more than 2 milligrams of zinc, which is between 18 and 22 percent of an adult’s daily needs.
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