- Raw pumpkin seeds
Raw pumpkin seeds retain the highest levels of vitamins (like vitamin E), but these can be lost during roasting. They don't contain any oils, salt, or preservatives, so they're a safe choice.
- Roasted pumpkin seeds
A study published in the journal Frontiers in Nutrition found that the flavonoid content and antioxidant capacity of pumpkin seeds increased as the roasting temperature increased. Roasting may also reduce the content of phytic acid, an antinutrient that can inhibit mineral absorption.
Roasting pumpkin seeds, on the other hand, will enhance their flavor and crunch, making them more delicious to eat. The roasting process will also break down some of the indigestible components, helping you absorb nutrients better.
