Pumpkin seeds

One ounce (28 grams) of dried pumpkin seeds provides 0.7 grams of leucine. Pumpkin seeds are high in plant chemicals that have been shown to be beneficial to health. Protein, fiber, unsaturated fatty acids, phosphorus, magnesium, manganese, iron, zinc, and copper are also abundant.

Eating seeds on a daily basis has been found to benefit heart health, owing to the lipids they contain. Combine pumpkin seeds with other seeds such as chia, hemp, flax, sesame, and sunflower. Seasoned and roasted in the oven, pumpkin seeds are excellent whether put into granola or trail mix, blended into pesto, or baked into bread and pastries.