Pumpkin seeds – rich in zinc

Pumpkin seed kernels, raw, unsalted.

Pumpkin seed kernels are a good source of protein, essential fats, fiber, magnesium and other vitamins and minerals – and a great source of zinc which may be lacking in vegetarian or vegan diets. (Pumpkin Seeds – Benefits, nutrition and dietary tips.) (Other vegetarian sources of zinc.)

Work is progressing on the development of pumpkin seed flour for use as a food thickening substance for use in gravies or other sauces or stews. It would increase the protein, essential fatty acids, and other trace nutrient content of the resulting foods. (10) The use of pumpkin seeds in the diet may also prove to be protective against cancer and liver or kidney injury; and as a good source of antioxidants such as carotenoids (vitamin A family of nutrients) the use of pumpkin seeds in the diet may prove to be helpful against many conditions that involve excess oxidative stress. (4, 5, 6, 7, 8, 9) They are also a source of vitamin E (tocopherols), other phytosterols, and linoleic acid, a beneficial polyunsaturated fat. Pumpkin seed oil may be helpful in wound healing. (15) Pumpkin seeds are also a good source of phospholipids, (16), which are important for skin and membrane health.

Pumpkins are considered a drought tolerant plant for gardeners. Adequate water is needed to grow larger pumpkin and squash but the vines can survive limited water conditions. The seeds of other summer and winter squash are also nutrient rich and also may be more drought tolerant plants. (11, 12) Enough but not too much water at the right times are critical. Flooding or severe drought may both harm the garden yield. Mulching and drip irrigation or other watering methods applied at optimal stages of growth can be the water thrifty solution for best yield. (13, 14)

The seeds of butternut squash and some types of winter squash can be collected when trimming the squash and later toasted and eaten as a crunchy nutritious snack. India grocery markets may also have shelled squash seeds available for sale. They are slightly smaller and paler in color than the shelled pumpkin kernels in the image above.

Magnesium is one of the beneficial nutrients found in pumpkin seeds. It is a mineral that is needed in greater quantity during pregnancy and high blood pressure/hypertension can be a symptom of deficiency. Preeclampsia and the more severe eclampsia are complications characterized by high blood pressure and edema/swelling that can occur during pregnancy. Toxins collect in the excess fluid buildup and can risk a brain condition similar to hypertension encephalopathy in the more severe eclampsia. Seizure activity can result and death for the woman and expected infant are risks. Magnesium is used as an intravenous or intramuscular injection to reduce risk of the seizures during eclampsia. The mineral seems to help protect the blood brain barrier and reduce swelling in the brain during eclampsia. It’s role as an antioxidant to reduce free radical toxins may be involved but the exact mechanism for its benefit in eclampsia is not known. (2, page 139)

More information about preclampsia is available in a previous post, and more information about food sources and supplement sources of magnesium is also available in a previous post.

I have several writing projects in draft mode however they overlap – pumpkin seeds, a good source of magnesium and zinc, helped my previous prenatal clients who had a history of preeclampsia or high blood pressure in a previous pregnancy prevent a reocurrence of the problem. Why? Possibly because of the magnesium and other beneficial nutrients which could be protecting the blood brain barrier and might then also be helpful for preventing harm to oligodendrocytes and protect against demyelination – a risk that can occur with some types of encephalopathy (3).

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827242/Megan Ware, What are the health benefits of pumpkin seeds?, July 24, 2018, https://www.medicalnewstoday.com/articles/303864.php
  2. Mehmet Kaya, Bulent Ahishali, Chapter 9: The role of magnesium in edema and blood brain barrier disruption, page 139, in the book edited by Robert Vink, Mihai Nechifor, Magnesium in the Central Nervous System, University of Adelaide Press, 2011, adelaide.edu.au, free ebook pdf, https://www.adelaide.edu.au/press/titles/magnesium/magnesium-ebook.pdf  (2
  3. S. Love, Demyelinating Diseases, J Clin Pathol. 2006 Nov; 59(11): 1151–1159.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1860500/ (3)
  4. Scientific Studies collection on a commercial website by Pepo Farms, https://pepofarms.com.au/scientificstudies/ (4) which includes:
  5. M. Gossell-Williams, A. Davis, N. O’Connor, Inhibition of Testosterone-Induced Hyperplasia of the Prostate of Sprague-Dawley Rats by Pumpkin Seed Oil. Jun 2006, Vol. 9, No. 2 : 284 -286. 
  6. C. Z. Nkosi, A. R. Opoku, S. E. Terblanche, Antioxidative effects of pumpkin seed (Cucurbita pepo) protein isolate in CCl4-Induced liver injury in low-protein fed rats.
  7. Fahim AT Abd-el Fattah AA Agha AM Gad MZ
    Effect of pumpkin-seed oil on the level of free radical scavengers induced during adjuvant-arthritis in rats.
    In: Pharmacol Res (1995 Jan) 31(1):73-9 ISSN: 1043-6618
  8. Suphakarn VS Yarnnon C Ngunboonsri P, The effect of pumpkin seeds on oxalcrystalluria and urinary compositions of children in hyperendemic area. In: Am J Clin Nutr (1987 Jan) 45(1):115-21 ISSN: 0002-9165
  9. Matus Z Molnar P Szabo LG [Main carotenoids in pressed seeds (Cucurbitae semen) of oil pumpkin (Cucurbita pepo convar. pepo var. styriaca)] Olajtok (Cucurbita pepo convar. pepo var. styriaca) magjabol nyert presmaradek ossz-karotinoid-tartalmanak es karotinoid-osszetetelenek meghatarozasa. In: Acta Pharm Hung (1993 Sep) 63(5):247-56 ISSN: 0001-6659 (Published in Hungarian)  * The main carotenoids included per the Pepo Farms site: “The main components of the press-residue were lutein [3,3′-dihydroxy-alpha-carotene = (3R,3’R,6’R)-beta,epsilon-carotene-3,3′-diol; 52.5%] and beta- carotene (beta,epsilon-carotene; 10.1%). In addition to the above- mentioned pigments it was successful to reveal the presence of violaxanthin, luteoxanthin, auroxanthin epimers, lutein epoxide, flavoxanthin, chrysanthemaxanthin, 9(9′)-cis-lutein, 13(13′)-cis- lutein, 15-cis-lutein (central-cis)-lutein, alpha-cryptoxanthin, beta- cryptoxanthin and alpha-carotene (beta,epsilon-carotene) in small quantities.”  (4)
  10. Initial food technology research on the preparation and use of pumpkin seed flour for use in more nutritious gravy type sauces: Sharma G, Lakhawat S., Development, Quality Evaluation and Acceptability of Pumpkin Seed Flour Incorporated in Gravy. J Nutr Food Sci 7:613. doi: 10.4172/2155-9600.1000613      https://www.omicsonline.org/open-access/development-quality-evaluation-and-acceptability-of-pumpkin-seed-flourincorporated-in-gravy-2155-9600-1000613.php?aid=91345
  11. EllenB, Growing Drought Tolerant Vegetables, June 9, 2009, ThriftyFun.com, https://www.thriftyfun.com/Growing-Drought-Tolerant-Vegetables.html (11)
  12. Troy Scott, Drought Tolerant Vegetables for your Garden, July 9 2018, HeavenlyGreens.com http://www.heavenlygreens.com/blog/drought-tolerant-vegetables-for-your-garden (12)
  13. Joan Morris, Vegetable Gardening in a Drought, mercurynews.com, April 1, 2015,  https://www.mercurynews.com/2015/04/01/vegetable-gardening-in-a-drought/ (13)
  14. Extension Utah State University, Vegetable Irrigation: Squash and Pumpkin, Horticulture/Vegetables/2015-4,   https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1744&context=extension_curall (14)
  15. Bardaa S, Ben Halima N, Aloui F, et al. Oil from pumpkin (Cucurbita pepo L.) seeds: evaluation of its functional properties on wound healing in rats. Lipids in Health and Disease. 2016;15:73. doi:10.1186/s12944-016-0237-0. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827242/ (15)
  16. Zh.Y. Petkova, G.A. Antova, Changes in the composition of pumpkin seeds (Cucurbita moschata) during development and maturation. Grassas Y Aceites, 66 (1), Jan–March 2015, e058. http://grasasyaceites.revistas.csic.es/index.php/grasasyaceites/article/viewFile/1523/1658 (16)

Pre-eclampsia, oxidative stress, and Celiac sprue

Pre-eclampsia is a serious complication of pregnancy which can become life threatening to the mother and baby. High blood pressure and severe swelling of the lower legs and face are symptoms of pre-eclampsia. If the condition worsens it is called eclampsia and seizures may be the life threatening risk. The swelling can become severe enough that toxin removal by the kidneys is reduced.

What causes pre-eclampsia is not yet well understood. Providing IV solutions of magnesium sulfate just prior to delivery helps reduce risk of seizures and usually delivery of the baby causes the rest of the symptoms to resolve. However people who’ve experienced IVs of magnesium sulfate shared with me that it feels like fire running through their veins. Background information — magnesium is an electrically active mineral that during normal health is kept in a very narrow range within the blood and is largely found within the interior of cells and within the bones. Calcium is also electrically active and it is in higher concentration within the blood than within the interior of cells.

Skipping ahead, oxidative stress prenatally has been shown to be involved in pre-eclampsia and it causes an increase in calcium flow in the placenta. [1]

While looking for more information about pre-eclampsia I found a Celiac Sprue forum [2] that included questions and comments about whether anyone else with celiac gluten intolerance had also experienced pre-eclampsia or HELLP complications of pregnancy and if so any ideas why they might co-occur. HELLP is a blood coagulation problem which I didn’t look into but Celiac sprue and pre-eclampsia may be likely to co-occur because both involve oxidative stress:

Hi, I’m a dietitian with an autoimmune condition and previous work experience with prenatal health. I’ve been researching why the advice I gave when I was working helped so many women at the time worked – but isn’t in the mainstream medical treatment yet. Increasing magnesium rich foods such as beans, nuts, and seeds helped women that had a history of preeclampsia or high blood pressure to have a normal pregnancy.

In a nut shell – oxidative stress causes the placenta to increase flow of calcium. Too much calcium can cause other cellular reactions and fluid changes. And oxidative stress can be caused by gluten exposure when there is an underlying celiac autoimmune condition or probably other autoimmune conditions.

Re oxidative stress, and calcium channels in the placenta: Reactive Oxygen Species Inhibit Polycystin-2 (TRPP2) Cation Channel Activity In Term Human Syncytiotrophoblast [1]

Re Celiac Sprue and oxidative stress, “long chain omega 3 fatty acids, plant flavonoids and carotenoids” were suggested as antioxidants that may help reduce the “oxidative stress, gene expression & production of inflammatory mediators”:  Celiac disease, inflammation and oxidative damage: a nutrigenetic approach.   Carotenoids include beta-carotene from carrots. Orange, red and dark green fruits and vegetables are generally good sources of carotenoids and plant flavonoids are also found in a variety of colorful fruits and vegetables. Omega 3 fatty acids are found in fish oil supplements or salmon, tuna, sardines – limit as a mercury source however during pregnancy or child bearing years. Vegetarian sources of a precursor omega 3 fat include flax seed meal (ground is digestible, whole flax seeds aren’t really), walnuts, and hemp seed kernels.

Sesame seeds, or tahini, sesame paste, has been shown in sports research to help reduce oxidative stress. The trial subjects ate 2 tablespoons per day of the seeds. Effects of Sesame (Sesamum indicum L.) Supplementation on Creatine Kinase, Lactate Dehydrogenase, Oxidative Stress Markers, and Aerobic Capacity in Semi-Professional Soccer Players.

Dark chocolate has also been shown to be beneficial antioxidant source.

Best wishes to any Celiac sufferers – I avoid gluten due to intolerance, initially for fibromyalgia like symptoms, and later autoimmune thyroid  antibodies were found but not antibodies for Celiac Sprue.

A dietitian can help work out more balanced diets when major food items have to be excluded for health purposes. A professional organization offers a search feature for helping to find a Registered Dietitian eatright.org/find-an-expert


One more link that didn’t make it into the comment, magnesium deficiency in combination with elevated calcium levels may be involved in increasing oxidative stress: Magnesium deficiency and oxidative stress: an update, 2016,  [3]

Who am I? What is my purpose? I am a sick person, with professional health experience, who reads and writes about sickness for my own health and for other sick people — they are the ones who realize just how valuable health is and who may appreciate information whether it has a large price tag & an expensive office — or is shared freely out of love and concern. Pain hurts.

One more link because they’re so informative, the inflammatory system seems to be connected to both pain receptors and other nerve receptors so inflammation, (which leads to oxidative stress) activates pain receptors (nociceptors) – /speculation/ which could be part of the reason fibromyalgia and other inflammatory conditions cause pain – they may simply be causing pain receptors to be over-active due to inflammation: Neurogenic Inflammation – The Peripheral Nervous System’s Role in Host Defense and Immunopathology [4]

The inflammatory process causes oxidative stress: Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer. [5]

Adequate oxygen intake and flow to all the cells throughout the body is also necessary to prevent oxidative stress. Obesity can make it more difficult for oxygenated blood to reach all cells. [6]

Moderate exercise and deep breathing relaxation exercises may be helpful for improving oxygen intake and blood flow.

A previous article I wrote regarding magnesium and pre-eclampsia also includes information from a research hypothesis suggesting that intrauterine pressure itself may also be a trigger for worsening pre-eclampsia symptoms. [7] Not included in the hypothesis was why — which is likely to be due to the fact that physical (osmotic) pressure can cause TRP ion channels to open. TRP channels are a large group of specialized proteins which control flow of minerals such as calcium into the interior of cells. TRP channels include the ones that were shown to be dysregulated by oxidative stess in the placenta which allowed an increase of calcium to enter, which is described in the research article: Reactive Oxygen Species Inhibit Polycystin-2 (TRPP2) Cation Channel Activity In Term Human Syncytiotrophoblast [1]

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

  1.  https://www.researchgate.net/publication/5435874_Reactive_Oxygen_Species_Inhibit_Polycystin-2_TRPP2_Cation_Channel_Activity_In_Term_Human_Syncytiotrophoblast
  2. https://www.celiac.com/gluten-free/topic/55927-pre-eclampsia-celiac/
  3. A.A. Zheltova, et al., Magnesium deficiency and oxidative stress: an update, Biomedicine (Taipei). 2016 Dec; 6(4): 20.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5112180/
  4. Isaac M. Chiu, et al., Neurogenic Inflammation – The Peripheral Nervous System’s Role in Host Defense and Immunopathology,  Nat Neurosci. 2012 Jul 26; 15(8): 1063–1067.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3520068/
  5. Khansari N, Shakiba Y, Mahmoudi M., Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer. Recent Pat Inflamm Allergy Drug Discov. 2009 Jan;3(1):73-80. https://www.ncbi.nlm.nih.gov/pubmed/19149749
  6. N. Netzer, Hypoxia, Oxidative Stress and Fat., Biomolecules. 2015 Jun; 5(2): 1143–1150.
  7. http://transcendingsquare.com/2011/02/19/preeclampsia-magnesium-deficiency-or-grass-staggers/