Think pumpkin seeds and think zinc! Although the unshelled seeds contain the highest amount of zinc, organic shelled seeds are also a great source. Pumpkin seeds also contain the antioxidant vitamin E in a wide variety of forms, including alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol.
Studies have also linked different nutrients in pumpkin seeds to their beneficial effects on benign prostate hyperplasia. Men especially are encouraged to eat raw pumpkin seeds for their phytosterols, lignans, and zinc.
Pumpkin seeds are great as snack or sprinkled on savoury dishes. Add to smoothies, cereals or baking to boost your nutrient intake.