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The Zinc-Rich Seeds To Snack On To Keep Your Immune System Healthy By Alexandra Fay Oct. 31, 2025 6:20 pm EST

Pumpkin seeds — also called pepitas when sold hulled — are one of the most zinc-rich foods you can eat, and that matters when it comes to keeping your immune system strong. Zinc is essential for helping immune cells grow, develop, and communicate, which makes your body more resilient when you're fighting off colds or infections. According to Harvard Health , zinc also plays a role in wound healing, meaning a small handful of seeds helps your body with much more than cold prevention. However, zinc isn't the only nutrient pepitas bring to the table. They're also packed with iron, copper, magnesium, and vitamin B, plus antioxidants that help reduce infl

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