Best of pumpkin seed

1) Zinc production
Pumpkin seeds have long been valued as a source of the mineral zinc, so If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself. Zinc is especially concentrated in this endosperm envelope.
2)vitamin E
While pumpkin seeds are not a highly rich source of
vitamin E in the form of alpha-tocopherol, recent
studies have shown that pumpkin seeds provide us
with vitamin E in a wide diversity of forms. From any
fixed amount of a vitamin, we are likely to get more
health benefits when we are provided with that vitamin
in all of its different forms. In the case of pumpkin
seeds, vitamin E is found in all of the following forms:
alpha-tocopherol, gamma-tocopherol, delta-
tocopherol, alpha-tocomonoenol, and gamma-
tocomonoenol.

health benefits—including antioxidant benefits—are a
topic of current interest in vitamin E research, since
their bioavailability might be greater than some of the
other vitamin E forms. The bottom line: pumpkin
seeds' vitamin E content may bring us more health
benefits that we would ordinarily expect due to the
diverse forms of vitamin E found in this food.
In our Tips for Preparing section, we recommend a
roasting time for pumpkin seeds of no more than 15-20
minutes when roasting at home. This recommendation
supported by a new study that pinpointed 20 minutes
as a threshold time for changes in pumpkin seed fats.
In this recent study,
        
Pumpkin Seeds, dried, shelled
0.25 cup
(32.25 grams)
Calories: 180
GI: low
NutrientDRI/DV
manganese73.5%
phosphorus 56.8%
copper47.7%
magnesium 47.7%
zinc 22.9%
protein 19.5%
iron15.7%
   Other benefits are    ....antioxidant,diabetes control, antimicrobials,Cancer related benefits.