Pumpkin seeds, also called pepitas, are an excellent source of magnesium: 1/4 cup gives you about half of what you need in a day. Magnesium is essential for the growth and maintenance of bones and for nerve and muscle function. It also helps move stool through the intestine.
Pumpkin seeds contain different types of vitamin E, a powerful antioxidant that helps your body fight off viruses and bacteria. Take that, cold and flu season!