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Pumpkin seeds, also known as pepitas, are small, flat, green, edible seeds. Most pumpkin seeds are covered by a white husk, although some pumpkin varieties produce seeds without them. Pumpkin seeds are a popular snack that can be found hulled or semi-hulled at most grocery stores. However, roasting pumpkin seeds is a popular Halloween treat. Pumpkin seeds have many health benefits, as they are a good source of protein, zinc, and other vitamins, and they are even said to lower cholesterol. One gram of pumpkin seed protein contains as much tryptophan as a full glass of milk. Pumpkin seeds are a good source of magnesium, manganese, phosphorus, and phytosterols.
Sunflower seeds are more commonly eaten as a healthy snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels. The seeds can also be sprouted and eaten in salads.
When in-shell seeds are processed, they are first dried. Afterwards, they may also be roasted or dusted with salt or flour for preservation of flavor. Dehulling is commonly performed by cracking the hull with one's teeth and spitting it out while keeping the kernel in the mouth and eating it.