Powerhouse snack may improve sleep quality

In its recent article, Health Digest reveals that pumpkin seeds are emerging as a powerhouse snack, offering impressive amounts of protein and other nutrients that can contribute to a healthier lifestyle. 

Pumpkin seeds are an excellent snack choice, and registered dietitian Angel Luk shared with Health Digest that a serving of pumpkin seeds offers more protein than an egg. "In a quarter cup of pumpkin seeds, there's about 10 grams of plant-based protein," she said. "In one large egg, there's about 7 grams of animal-based protein." However, Luk pointed out that pumpkin seeds lack some of the essential amino acids to be considered a "complete" protein. Still, pumpkin seeds outperform eggs in two key nutrients that promote better sleep.

Luk explains that an ounce of pumpkin seeds contains 168 milligrams of magnesium, while a large egg only provides 6 milligrams. Magnesium has been suggested to improve both the duration and quality of sleep, as noted in a 2023 meta-analysis published in Biological Trace Element Research. Observational studies, where individuals report their magnesium intake and sleep patterns, have linked magnesium with better sleep quality. However, experimental studies using magnesium supplements have produced mixed results regarding their effectiveness in treating sleep disorders.

Although pumpkin seeds lack some of the essential amino acids found in eggs, both pumpkin seeds and eggs are sources of tryptophan. This amino acid helps the body produce serotonin and melatonin, two neurotransmitters that promote better sleep. A 2020 review in Nutrients found that consuming tryptophan-rich foods helped healthy adults sleep longer, fall asleep more easily, and experience fewer nighttime awakenings. When tryptophan levels are low, restorative sleep is reduced, and sleep disruptions become more frequent. One egg provides 84 milligrams of tryptophan, while an ounce of pumpkin seeds contains 163 milligrams.

Pumpkin seeds are a great snack by themselves, but you can enhance their protein content by adding soy or other legumes. Luk explains that pumpkin seeds are good sources of non-heme iron. "This means that in order to absorb the iron better, it should be consumed with vitamin C-rich foods," she said. Try pairing roasted pumpkin seeds with a citrus salad to add texture and crunch.

An ounce of pumpkin seeds contains 5 grams of fiber, helping you feel full throughout the day. Luk points out that there may be some drawbacks, such as gas, bloating, and constipation, especially if you're not accustomed to eating fiber. "If someone is new to pumpkin seeds, perhaps stick with just a one-ounce serving to get used to the high fiber content," she said. "Remember to drink more water, so the body adjusts more quickly and benefits from all the protein, iron, fiber, and, of course, flavor too."

By Naila Huseynova