Autumn has finally arrived in Maryland and that means that is it pumpkin season. Almost everywhere you’ll find lattes, pies, and soups with its namesake. We are celebrating the harvest with the seeds of this seasonal squash. Also called pepitas, these little seeds are extremely nutrient dense, and contain a wide array of vitamins and minerals. Here are why pumpkin seeds are fall’s favorite superfood!

Protein During pregnancy you should be consuming an extra 25g of protein per day. Pumpkin seeds are a good source of vegetarian protein with about 5g in a one-ounce serving. Adding some seeds to a salad or a smoothie is an easy way to increase your protein intake. Pepitas are also particularly high in tryptophan, one of the 9 amino acids that comprise protein. Tryptophan is used by your body to synthesize the hormone serotonin; which is partly responsible for nervous system health, sleep regulation, and muscle growth and repair.

Minerals Pumpkin seeds are a rich source of several essential and trace minerals.

• Zinc Just one-quarter cup of pepitas provide nearly 20% of your recommended daily allowance of zinc. Consuming adequate levels of zinc helps maintain your metabolism, improves immune health, and facilitates digestion. Zinc is also vital to proper fetal development. Increasing your intake will help ensure you have a healthier pregnancy, birth, and baby.
• Magnesium Pumpkin seeds are also a fantastic source of magnesium. This macro-mineral used by the body to form teeth and bones, synthesize proteins, regulate metabolism and maintain heart health. Obtaining more magnesium may also increase blood flow and nutrition to baby via the placenta.
• Iron During pregnancy, blood volume increases 40-50%, and iron is required to make all those new red blood cells to transport oxygen through you body and to baby. Pumpkin seeds are one of the richest plant-based sources of this essential mineral.

Omega-3  These fatty acids are crucial for brain growth and fetal development. Consuming sufficient amounts of Omega-3’s from foods like pumpkin seeds is linked to better birth outcomes including a higher placental weight, lower risk for preeclampsia, longer gestation, and higher birth weight.

B-Complex Vitamins  There are eight ‘B’ vitamins. All are crucial to normal body functions and a healthy pregnancy. The B-complex vitamins are essential for proper metabolism function, immune support, and normal nervous system growth in baby.

After you are finished carving your pumpkin make sure to set aside the seeds. Here are twelve plant-based recipes featuring pumpkin seeds. Enjoy!