Pumpkin Seeds Have More Protein Than Eggs-However, They Lack This Important Component

Pumpkin seeds are one superfood which we do not pay much attention to. However, pumpkin seeds have much more protein than the much-touted chia and flax seeds. One standard teaspoonful of pumpkin seeds has nearly 7 grams of protein, which is much more than other seeds. But where does it stand when compared to other sources of protein like eggs and lentils?

According to dieticians, a serving of pumpkin seeds provides more protein than an egg. In a quarter cup of pumpkin seeds, there's about 10 grams of plant-based protein. On the other hand, in one large egg, there are about 7 grams of animal-based protein. However, pumpkin seeds don't have enough of the essential amino acids to be considered a "complete" protein source.

For the initiated, proteins in the human body are made up of combinations of 20 different amino acids. Out of these, 9 are essential, meaning the body cannot produce them, other 11 are non-essential as they can be synthesised inside the body. While pumpkin seeds contain all nine essential amino acids, they are not considered a complete protein because they have relatively low levels of certain non-essential amino acids like methionine and tryptophan.

Pumpkin Seeds Are Also Packed With Magnesium

Pumpkin seeds surpass eggs in one nutrient that can help you sleep. One ounce of pumpkin seeds has 168 milligrams of magnesium compared to the 6 milligrams in a large egg. Magnesium is an essential micronutrient that is linked to sleep regulation (quality and duration of sleep). Additionally, it also helps maintain healthy levels of GABA (gamma-aminobutyric acid), a neurotransmitter that inhibits brain activity by blocking signals in the central nervous system, eventually inducing a state of rest.

However, there's a catch. Despite being packed with magnesium, pumpkin seeds do not ensure a good night's sleep. As mentioned earlier, pumpkin seeds lack tryptophan. One egg provides 84 milligrams of tryptophan, but an ounce of pumpkin seeds has 163 milligrams per ounce. Now, it is this amino acid that aids the production of serotonin and melatonin, two neurotransmitters that contribute to better sleep. A 2020 review in Nutrients found that after eating tryptophan-rich foods, healthy adults slept longer, fell asleep more easily, and woke up fewer times throughout the night. When you're depleted of tryptophan, you'll spend less time in restorative sleep and experience more sleep disruptions.

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Here's Why Pumpkin Itself Is A Superfood

One of the best things about pumpkins is that they are low in calories yet high in key nutrients, making them ideal for weight management. One cup of cooked, mashed pumpkin comprises around 49 calories, so you may eat this delicious cuisine without worrying about your waistline. This meal also contains a healthy dose of vitamins A and C, potassium, fibre, and antioxidants.

Vitamin A, which your body converts from beta-carotene found in pumpkins, is necessary for immunological function, as well as eye and skin health. Vitamin C is an essential component of collagen formation, which promotes skin elasticity and joint health. Potassium balances salt in the body, hence regulating blood pressure, whereas fibre improves digestion and keeps blood sugar stable.