Pumpkin Seeds

Pumpkin seeds ( کدو کے بیج - Kaddu ke Beej ) Botanical name: Cucurbita pepo.

Main benefits: Pumpkin seeds are a good source of plant protein, healthy fats, magnesium, zinc, iron, phosphorus, and antioxidants. They may support heart health, healthy digestion, muscle and bone health, immune function, and overall nutritional wellness as part of a balanced diet.

Ways to consume: Enjoy them raw or lightly roasted, or add them to salads, yogurt, oatmeal, cereals, smoothies, shakes, soups, rice dishes, vegetables, bread, baked foods, and energy bars. They can also be sprinkled over fruit bowls and other meals for added nutrition and crunch.

Daily intake: A practical serving for most healthy adults is approximately 1–2 tablespoons (15–30 g) per day. Since pumpkin seeds are nutrient-dense and relatively high in calories, keep the portion appropriate for your overall diet.

TIP: Choose unsalted or lightly salted pumpkin seeds whenever possible.