Pumpkin Seeds

I love using targeted supplements to fill in any gaps that may be present in our diets, but when possible I love turning to natural sources. ⁣

Pumpkin seeds are such a powerhouse food when it comes to 2 of the key nutrients that are important for adrenal and hormone support, magnesium and zinc. Pumpkin seeds also contain antioxidants like carotenoids and vitamin E that are great for protecting against free radicals.⁣

1-ounce shelled (28-gram) serving contains:⁣

* Fiber: 1.7 grams⁣

* Carbs: 5 grams⁣

* Protein: 7 grams⁣

* Fat: 13 grams (6 of which are omega-6s)⁣

* Vitamin K: 18% of the RDI⁣

* Phosphorus: 33% of the RDI⁣

* Manganese: 42% of the RDI⁣

* Magnesium: 37% of the RDI⁣

* Iron: 23% of the RDI⁣

* Zinc: 14% of the RDI⁣

* Copper: 19% of the RDI⁣

From past posts on magnesium you have seen how crucial it is for over 300 chemical reactions in the body and in terms of stress it is responsible for: ⁣

* adequate responses to stress⁣

* Low magnesium and high calcium levels (i.e. with high intakes of calcium) increase release of stress hormones, which further lowers tissue magnesium, especially under conditions of stress. ⁣

* Magnesium deficiency increases stress, which can increase the risk of cardiovascular damage (e.g. hypertension, heart disease, arrhythmias).⁣

Another important nutrient in adrenal and hormone health is zinc. ⁣

* >300 human enzymes utilize zinc. When the body is under large amounts of stress, zinc is lost in urine, sweat, and saliva.⁣

* It has an important role in inflammation, immunity, depression, and oxidative stress ⁣

* Critical for DNA repair⁣

* Zinc has anti-depressant effects⁣

* Low zinc levels are associated with reduced sperm quality⁣

One of my favorite sources of pumpkin seeds comes from Costco and are the sprouted organic shelled pumpkin seeds. I love eating them by the handful, throwing into a smoothie, adding to salads, granola, or making bread with them. So many great uses!⁣

Deans, E. (2013). Zinc: an Antidepressant, The essential mineral for resiliency. Psychology Today: Evolutionary Psychiatry. 2013, Sept. 5.

References

  1. Prasad AS. Zinc: role in immunity, oxidative stress and chronic inflammation. Curr Opin Clin Nutr Metab Care. 2009 Nov;12(6):646-52. doi: 10.1097/MCO.0b013e3283312956. Review.

  2. Frederickson CJ, Suh SW, Silva D, Frederickson CJ, Thompson RB. Importance of zinc in the central nervous system: the zinc-containing neuron. J Nutr. 2000 May;130(5S Suppl):1471S-83S. doi: 10.1093/jn/130.5.1471S. Review.

  3. Seelig MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). Journal of the American College of Nutrition. 1994;13(5):429-446.

  4. https://nutritiondata.self.com/facts/nut-and-seed-products/3066/2

Tara Woodland