Common Pumpkin Seed

Pumpkin seeds are a great source of zinc, iron, and magnesium. With more than 20 percent of the zinc and 10 percent of the iron in the U.S. diet, pumpkin seeds are a great option for anyone looking to increase their intake of these essential nutrients. These seeds are also a great source of protein, with a mere 4 grams per 1-ounce serving.