Pumpkin seeds are a great source of plant based zinc, fibre and magnesium - three nutrients that are essential to maintaining a healthy immune system and decreasing inflammation.
Pumpkin seeds are the seeds inside a pumpkin. When you find them inside a pumpkin they have a tough white shell however when you buy them in the store they are almost always shelled and are small, oval and have a green colour. You can find them in the bulk section or already packaged. I recommend buying raw as roasted and salted have less nutrients and more sodium.
Zinc - Pumpin seeds are high in zinc which is essential to maintaining a healthy immune system. Red meat also contains high levels of zinc but it actually increases inflammation therefore decreasing the true benefits of zinc. On the other hand, pumpkin seeds work to decrease inflammation and keep your immune system in top form!
Fibre - pumpkin seeds contain a lot of fibre which keeps your digestive system healthy and toxins moving out of your body. Your digestive system is directly related to your immune system and if it isn't working well your immune system will be jeopardized.
Magnesium - many people are acutally magnesium defecient and don't even know it. Magnesium helps control blood pressure, reduce your risk of heart disease, regulate your blood sugar and maintain healthy bones. It also is associated with better sleep. Pumpkin seeds are a good source of magnesium giving you all the benefits listed a above which keep your immune system healthy - escecially a good night sleep.
Keep in mind that pumpkin seeds are a bit high in calories so stick with a handful a day to get all the healthy benefits without overeating them!