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