From health.com
AT A GLANCE
- Pumpkin are a great source of plant-based protein, offering around 8 grams per ounce.
- In addition to protein, pumpkin seeds are rich in healthy fats, fibre, zinc, and other nutrients that are beneficial for heart health and sleep.
- Pumpkin seeds can be part of vegetarian and vegan diets, and they’re safe for most people with allergies.
From pinto beans to peanuts, there are lots of great plant-based protein options. But if you’re looking to add more to your protein to your diet without relying on meat, you can’t go wrong with pumpkin seeds.
For one, these small seeds pack a serious protein punch, with over 8 grams per ounce. And they can be roasted as a snack, incorporated into baked goods, or mixed into your morning bowl of oatmeal, making pumpkin seeds a tasty and simple way to boost your protein intake.
But pumpkin seeds also have a unique nutritional makeup—so there are even more reasons why they’re a great plant-based protein choice.
1. They’re Packed With Nutrients
Pumpkin seeds are an excellent source of protein, which helps build and repair your body’s tissues. But along with their high protein content, pumpkin seeds are rich in:
- Healthy fats
- Fibre
- Iron
- Magnesium
- Zinc
Together, these nutrients can support your bone, digestive, and heart health.
2. They’re Vegetarian and Vegan Friendly
It can be challenging to find healthful protein sources if you follow a plant-based diet. Pumpkin seeds provide all the essential amino acids your body needs, making them a complete protein option for vegetarians and vegans. Amino acids are the building blocks of protein.
You can easily incorporate pumpkin seeds into vegan and vegetarian recipes, such as smoothies, salads, or stir-fries.
3. They’re Hypoallergenic
Pumpkin seeds are considered hypoallergenic, meaning they are unlikely to cause allergic reactions in most people. This makes pumpkin seeds a suitable choice for people with allergies to other plant-based protein sources, like nuts and soy.
While pumpkin seed allergy is rare, it is possible. To stay safe, choose pumpkin seeds from trusted sources and check labels to avoid cross-contamination with common allergens.
4. They May Help With Sleep
Pumpkin seeds contain tryptophan, an amino acid your body uses to make serotonin and melatonin. These hormones play a role in sleep: Serotonin helps regulate sleep processes in the brain, and melatonin regulates your sleep-wake cycle.
Pumpkin seeds are also rich in magnesium, a mineral that can support relaxation. Eating pumpkin seeds in the evening may help you fall asleep more easily and improve your sleep quality throughout the night.
5. They Support Heart Health
Pumpkin seeds provide nutrients that support your heart health. Magnesium regulates blood pressure, and zinc is an anti-inflammatory that improves blood flow throughout your body. The seeds are also full of healthy unsaturated fats, which can help maintain healthy cholesterol levels.
How To Add Pumpkin Seeds to Your Diet
Pumpkin seeds are versatile and can be easily added to snacks and meals:
- Roast them with salt or spices for a crunchy snack on the go.
- Sprinkle them over salads, yogurt, or oatmeal for extra texture and protein.
- Blend them into fruit or veggie smoothies for a protein boost.
- Mix them into homemade granola or trail mix for a nutritious treat.
- Add them to baked goods like muffins, breads, or cookies.
- Stir them into soups, stir-fries, or stews just before serving.
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