Pumpkin Seeds are Powerhouse of Nutrition. These seeds are sweet and nutty in taste. Pumpkin seeds are a good source of B vitamins, magnesium, iron and protein. These seeds have high levels of essential fatty acids that help maintain healthy blood vessels and lower unhealthy cholesterol in the blood. Here’s why you should have Pumpkin Seeds everyday: Rich in valuable Nutrients and Essentials Minerals: Pumpkin seeds are laden with nutrients, calories, fats, proteins and fiber.