“Garnish” or a “seasonal treat: this is how many people think of pumpkin seeds, while in reality, they far surpass many “superfoods” in nutritional value. When it comes to protein and magnesium, and even key minerals, pumpkin seeds have a lot to offer, and this occurs in a remarkably small package and a rather youthful green colour. This is especially beneficial for vegans, and actually, according to nutritionists, it’s worth noting that for a protein punch, one ounce of pumpkin seeds can actually surpass even a whole egg. But even though pumpkin seeds have a lot of strengths, a few words should also be said about their weaknesses.
Pumpkin seeds vs eggs: How their protein content truly compares
Pumpkin seeds also contain a high amount of protein as compared to some of the other widely consumed seeds, like chia and flax. A teaspoon of pumpkin seed holds about 7 grams of protein, and a quarter cup holds about 10 grams of plant protein. For example, an egg holds about 7 grams of animal protein.This makes pumpkin seeds a very good choice for increasing daily protein intake, especially for vegetarians and vegans. But protein quantity is not even more important than protein quality, which is where pumpkin seeds fall short compared to other protein sources like eggs. Proteins consist of 20 amino acids and have nine essential amino acids that can be obtained from food. Pumpkin seeds have all the essential amino acids in them. They do not qualify as complete proteins. It is because they lack adequate amounts of amino acids like methionine and tryptophan.Eggs, for instance, contain all amino acids in the right proportions. Pumpkin seeds have a higher nutritional value. However, a combination of other foods with higher amino acid content will make up for any deficiencies.
Magnesium-rich pumpkin seeds and the missing role of tryptophan in sleep
One thing that distinguishes pumpkin seeds from eggs significantly is the amount of magnesium they provide. Pumpkin seeds give about 168 milligrams of magnesium per ounce, while an egg provides merely 6 milligrams of this mineral per large egg. Magnesium is often considered an essential mineral for humans. Magnesium has major importance when it comes to relaxing muscles, regulating the nervous system, and proper sleeping. This nutrient supports the regulation of GABA, a neurotransmitter that reduces activity in the brain and induces sleep. Magnesium deficiency has been associated with reduced sleep time, which makes pumpkin seeds a good ingredient to include in a bedtime snack.Although they contain magnesium properties, pumpkin seeds by themselves can never guarantee a sound sleep. Tryptophan, a major amino acid necessary for the formation of the hormones melatonin and serotonin, is a crucial element in the regulation of the sleep wavelength. Eggs contain a fixed 84 milligrams of tryptophan, while pumpkin seeds contain functional levels.A 2020 clinical trial published in the journal Nutrients showed that diets high in tryptophan improved sleep onset, increased sleep duration, and reduced nocturnal awakenings in subjects. If tryptophan levels are not met, it is not easily attainable, hence the necessity for the combination of other tryptophan-rich foods for improved sleep, not relying solely on pumpkin seeds for sleep assistance.
Why is pumpkin itself a nutritional powerhouse
Apart from the seeds, the flesh of a pumpkin is also deserving of attention. Pumpkin has only 49 calories in a cup of cooked serving. This makes it a very good ingredient in a weight management diet. Pumpkin is also a rich source of vitamins A and C, potassium, fibre, and antioxidants. Vitamin A, which is derived from beta-carotene, works well for immunity, sight, and skin regeneration. Vitamin C is responsible for collagen and joint functions. Potassium regulates blood pressure by ensuring a balance between potassium and sodium, and fibre maintains proper digestion and blood sugar levels. All these compounds ensure that pumpkin is a useful and healthy vegetable.
