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Pumpkin seeds

This edible seed of a pumpkin which contains B vitamins, beta-carotene, iron, calcium and selenium, is particularly rich in magnesium and zinc. Pumpkin seeds can help lower ‘bad’ cholesterol and boost your heart health. Photo: Pixabay

Every ounce (28.3g) of pumpkin seeds contains: Calories: 151 kcal, Protein: 7g, Fibre: 1.7g

Give your health a boost with these nutrient-packed superseeds

They may be small in size but, like nuts, plant seeds are big on nutrients such as protein, fibre, unsaturated ‘good’ fats, vitamins, minerals and antioxidants.

You can consume seeds in a variety of ways, from sprinkling them on your salad and cereal to adding them to smoothies, or simply enjoying them on their own.

Plant seeds can boost your health in a variety of ways when they are consumed in moderation as part of a balanced diet. They are best eaten raw and unsalted.