Scoop up those seeds: Pumpkin seeds are nutritious, tasty, and easy to roast.

RODALE NEWS, EMMAUS, PA—You can find pumpkin seeds (or pepitas) in the snack or health-food section of your grocery store, but if you’re carving jack o’ lanterns or cooking fresh pumpkin this year, try roasting your own. Not only are they tasty, and useful in all sorts of pumpkin seed recipes, there are terrific health benefits in those little parcels. They're high in protein, iron, and zinc, and they’re also a fantastic source of magnesium. A French study found that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. Men should consume 420 milligrams (mg) of magnesium daily, and women should get 320 mg a day. And since roasted pumpkin seeds contain 150 mg of magnesium per ounce, they are one of the easiest ways to ensure you’re getting enough of this important nutrient. Magnesium deficiencies have been linked to risk factors for heart disease such as high blood pressure, elevated cholesterol levels, and plaque buildup in the arteries. (And tomorrow, we'll feature some other recipes that are chock full of the mineral.)

Pumpkin seeds are also rich in ALA, an omega-3 fatty acid. Omega-3 fatty acids are essential fats required for brain function and inflammation fighting, and your body is unable to produce them on its own. In addition, these seeds may help men experiencing symptoms from an enlarged prostate. Benign prostatic hyperplasia (BPH) constricts the urethra, causing discomfort and urinary problems. Phytosterols, plant-based chemicals in pumpkin seeds, may be responsible for shrinking the prostate and relieving symptoms. The seeds may also help prevent some transformation of testosterone into dihydrotestosterone (DHT); high DHT levels are associated with enlarged prostate.