Gleisdorf pumpkin seeds (without shells), grown in Bulgaria.

Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. While antioxidant nutrients are found in most foods, it's the diversity of antioxidants in pumpkin seeds that makes them unique in their antioxidant support. Pumpkin seeds contain conventional antioxidant vitamins like vitamin E.

We recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.

The way to get the most out of pumpkin seeds is to eat them raw and when possible, soaked for a few hours. Sprinkle them on top of a salad or cereal for extra crunch and protein. Add them to raisins, nuts, and coconut flakes and you have your own trail mix.

Nutritional values per 100g:

Energy - 2350 kJ/ 567 kcal
Fat - 44.4g
of which saturated fatty acids - 8.38g
Carbohydrate - 1.2g
of which sugars - 1.2g
Fibre - 7.64g
Protein -  36.81g
Salt - 0.045g

Ingredients:

Gleisdorf pumpkin seeds (without shells)