5 Reasons Pumpkin Seeds Are a Plant Protein Powerhouse

Pumpkin seeds are packed with protein, with more than 8 grams of protein per ounce. They’re an easy and tasty way to increase your protein intake, whether you eat them roasted as a snack, incorporate them into your baked goods, or mix them into your morning smoothie.

Here are five more reasons why pumpkin seeds are a great protein-rich option:

Pumpkin seeds are an excellent source of protein, which helps build and repair your body’s tissues. But in addition to their high protein content, pumpkin seeds are rich in:

• Healthy fats
• Fiber
• Iron
• Magnesium
• Zinc

Together, these nutrients can support the health of your bones, digestive system, and heart.

It can be difficult to find healthy protein sources if you’re following a plant-based diet. Pumpkin seeds provide all the essential amino acids your body needsmaking it a complete protein option for vegetarians and vegans. Amino acids are the building blocks of proteins.

You can easily incorporate pumpkin seeds into vegan and vegetarian recipes, like smoothies, salads or stir-fries.

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 allergic to other plant protein sources, such as nuts and soy.

Although 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.

Pumpkin seeds contain tryptophan, an amino acid that 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 magnesiuma mineral that can promote relaxation. Eating pumpkin seeds in the evening can help you fall asleep more easily and improve the quality of your sleep throughout the night.

Pumpkin seeds provide nutrients that support heart health. Magnesium regulates blood pressure and zinc is an anti-inflammatory that improves blood circulation throughout your body. The seeds are also full of healthy unsaturated fatswhich can help maintain healthy cholesterol levels.

Pumpkin seeds are versatile and can be easily added to snacks and meals:

• Roast them with salt or spices for a crunchy on-the-go snack.
• Sprinkle them on salads, yogurt, or oatmeal for added texture and protein.
• Mix them into fruit or vegetable smoothies for a boost of protein.
• Mix them with homemade granola or trail mix for a nutritious treat.
• Add them to baked goods like muffins, bread or cookies.
• Add them to soups, stir-fries or stews just before serving.