Pumpkin seeds are popular for their impressive arsenal of nutrients. Compared to the World Health Organization's Indicative Daily Intake ( RDA ), 32 g of roasted, peeled pumpkin seeds contain: manganese - 73.5% of RDA; tryptophan - 53.1% of ODP; magnesium -  47.7% of ODP; phosphorus - 39.7% of the ODP; honey - 21.5% of ODP; proteins - 19.5% of the ODP; zinc - 16.8% of ODP; iron - 15.7% of the ODP; calories - 10% of ODP or about 180 kcal.
Most autumn foods are typically rich in antioxidants, but even among them pumpkin seeds stand out with their variety of forms of vitamin E - alpha-, gamma- and deltatocopherol, alpha- and gamatocomonoenol. In addition, mineral antioxidants such as zinc and manganese are available . The phenolic antioxidants hydroxybenzoic, caffeic, mustard, vanilla and syringic acids are abundant in each seed, and the lignans pinoresinol and laricyresinol are powerful antioxidant phytonutrients .
Oxidative stress is known as an accelerator of metastasis - the growth of cancerous tissue beyond an organ or system. The antioxidant landing performed by each seed can only benefit the body because it increases protection against the development of cancer.
As a rule, vegetables growing in or near the soil are richer in minerals and pumpkin is no exception - its seeds retain good amounts of phosphorus , magnesium , zinc and iron . They are a serious source of zinc, and an easy and cheap way to obtain it - 100 g of peeled seeds contain about 8-10 mg of zinc. Zinc is vital - it is found as a key component in hundreds of specific enzymes and plays an important role in the transmission of genetic material in the form of DNA. It is the second most abundant metal in the human body after iron .
Among the nutritional benefits of roasted seeds is that in the digestive system they exhibit antimicrobial , antibacterial and antifungal properties.
It is recommended to bake the seeds at a temperature not higher than 75 ° C and for no more than 20 minutes. If they are baked longer or more intensively, they undergo changes that severely damage their taste and nutritional qualities. Already roasted seeds, peeled or not, should be stored in the refrigerator - so their taste and nutritional qualities can be preserved for about 6-7 months.
Pumpkin seeds do not have a known allergen for humans and contain negligible amounts of oxalates and purines - they do not pose a health hazard . They can be added to salads, soups, sandwiches, muesli. If consumed without other food, it is recommended that each handful be accompanied by a glass of water to avoid digestive problems.