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Pumpkin seeds are a common ingredient in cuisine and are also roasted and served as a snack.One such snack that you can always look up to is pumpkin seed. Yes, you heard that right. Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, these power seeds are bound to make snacking a healthy affair. pumpkin seeds are a good source of B vitamins, magnesium, iron and protein. The seeds have high levels of essential fatty acids that help maintain healthy blood vessels and lower unhealthy cholesterol in the blood.