For a snack that's low in calories and full of health benefits, pumpkin seeds offer a myriad of nutrients for men and women ...

A one-ounce serving of unsalted pumpkin seeds without the shells also supplies 1.84 grams (g) of fiber. Experts recommend females eat 25g of fiber per day and males eat 38g per day.

Pumpkin seeds are flat, oval-shaped seeds found inside a pumpkin. ... It makes the outer shell softer and initiates better digestion by activating enzymes.

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Smoothies are an easy way to boost your intake of nutrients. Greek yogurt, hemp seeds, and kefir are a few protein-rich foods ...

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Credit: Pumpkin Seeds. Don’t let their small size fool you—pumpkin seeds are loaded with magnesium, iron, zinc, and copper. These minerals are essential for brain function, from memory to mood ...