pumpkin seeds 
It is not yet Halloween season, and yet, you have many reasons to eat pumpkin seeds. 

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. There are also a rich source of zinc which is important for immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation. You will also find in those seeds, phosphorus, copper and iron.

There are, as all nuts and seeds,  one of the best sources of plant-based omega-3s. Omega 3 are the healthy fats with help to prevent and/or relieve inflammations. They are a good source of Vitamins K (beneficial for blood clotting, bone health), E (known for its antioxidant benefit), and B (good for brain health).

Some research even suggest that pumpkin seeds are perfect for men who are at risk of developing prostate cancer. The oil contained in these seeds helps to alleviate urination associated with enlarged prostate. 

I love to eat them raw or roasted added to a salad… Any other ideas?