The seedy side of pumpkins

Pumpkins and other types of squash are a seasonal treat, but pumpkin seeds can be packaged and enjoyed year-round.

Pumpkin seeds, also known as pepitas, are small in size but big in vitamins, minerals, and important nutrients. Pumpkin seeds are low in carbohydrates but high in good fats and fibre, which makes them a great plant-based source of nutrients.

The main nutrients found in shelled pumpkin seeds include:

• Fibre

Essential for a healthy digestive system; some forms of fibre can also help you achieve a heathy balance of fats in the bloodstream.

• Fat

Not all fats are equal so don’t be put off; the kinds of natural oils found in pumpkin seeds are essential for carrying nutrients and for a healthy diet.

• Phosphorus

This mineral has many functions, such as keeping your bones and teeth healthy, filtering waste and repairing tissue and cells.

• Manganese

Has numerous roles in your body, including maintaining healthy collagen, arteries and nerves.

• Iron

Pumpkin seeds can contribute a useful amount of iron to your diet. Protein Pumpkin seeds are a great plant-based source of healthy proteins.

• Magnesium

One of the best natural sources of a mineral that can often be lacking in the Western diet. It also has many roles in your body: bones, blood, arteries, digestive system, nerves, kidneys, liver, hormones and brain all rely on magnesium for proper function.

Pumpkin seeds are readily available from shops and are usually shelled, but you can also get them unshelled. Toasting your pumpkin seeds means that they’re crisp and tasty, and cooking them makes some nutrients easier to absorb. They’re versatile – making a healthy addition to salads and baking. Products such as pumpkin seed oil and butter can be found on shop shelves, but these seeds are more commonly eaten as a tasty snack