Pumpkin Seeds

What are Pumpkin Seeds?

• Pumpkin seeds contain beneficial unsaturated fats and dietary fiber. Additionally, pumpkin seeds are a significant plant-based source of amino acid tryptophan which can help regulate sleep cycles, a common issue of kids with autism.

• Pumpkin is a part of the Cucurbitaceae family that includes squash, gourds, and melons [3]. 

• Pumpkin seeds are often considered a byproduct of pumpkin agriculture and processing; however, the seeds can be eaten as a snack or incorporated into dishes and baked goods [5]. 

• The fat contents of pumpkin seeds consist of mainly monounsaturated omega-9 and polyunsaturated omega-6 fatty acids [2].

• Pumpkin seeds are a plant source high in amino acid tryptophan [6]. 

• Pumpkin seeds can be eaten whole roasted, or in the de-hulled form known as ‘pepita’ [4]. 

• Studies have shown dietary benefits of partially replacing solid fats with pumpkin seed oil to increase healthy HDL cholesterol and observe anti-inflammatory properties from their high polyphenol contents [2, 4].

Source: Autism Dietitian Instagram

Source: Autism Dietitian Instagram

Nutrient Breakdown

Pumpkin seeds are a great source of:

• Protein

  • Especially the amino acid tryptophan 

• Mono- and poly-unsaturated fats

• Fiber

• Iron

• Vitamin A

• Vitamin E

• Selenium

• Niacin 

• Zinc

• Potassium

• Phosphorus 

• Magnesium

Foods Containing Pumpkin Seeds

• Grain and seed breads

• Granola

• Nut & seed bars

• Trail mix

• Pumpkin seed oil

• Baked goods like breads, muffins, cookies

• Salad mixes

• Pumpkin soup

• Salsa 

• Pesto 

• Pumpkin seed butter

Pumpkin Seed Alternatives

• Sunflower seeds

• Flax seeds

• Soybeans

• Other seeds

• Nuts

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Pumpkin Seed & Autism in the Research

There are no current studies on autism and pumpkin seeds, although, pumpkin seed proteins and oils may be beneficial for issues with sleep regulation and promotion of gastrointestinal health. 

Tryptophan

• Tryptophan is an essential amino acid, meaning this protein building block can only be sourced through the diet and is not created by the body [6].

• Sleep hormones like Melatonin, which helps the regulation of sleep and wake cycles, are derived from tryptophan pathways [6]. 

Gastrointestinal Health 

• An animal study on gastrointestinal ulcers found that pumpkin seed oil can be used as an ingredient in anti-ulcer treatments or preventative efforts [1]. 

• The dietary fiber is higher in the whole seed, about 6g compared to 2g per ounce, but digestion of the shell may cause discomfort if eaten in large quantities [4]. Increased dietary fiber, along with water, can help regulate bowel movements and alleviate constipation.

Brain Health

• Pumpkin seeds are a good source of omega-9 oleic acid; a diet high in monounsaturated fatty acids can promote brain health (see omega-9 note).

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• Research

  [1] Ahmed OAA, Fahmy UA, Bakhaidar R, et al. Pumpkin oil-based nanostructured lipid carrier system for antiulcer effect in nsaid-induced gastric ulcer model in rats. Int J Nanomedicine. 2020;15:2529-2539.

  [2] Morrison MC, Mulder P, Stavro PM, et al. Replacement of dietary saturated fat by pufa-rich pumpkin seed oil attenuates non-alcoholic fatty liver disease and atherosclerosis development, with additional health effects of virgin over refined oil. PLoS One. 2015;10(9).

  [3] Ozuna C, León-Galván MF. Cucurbitaceae seed protein hydrolysates as a potential source of bioactive peptides with functional properties. Biomed Res Int. 2017;2017:2121878.

  [4] Patel S, Rauf A. Edible seeds from Cucurbitaceae family as potential functional foods: Immense promises, few concerns. Biomedicine & Pharmacotherapy. 2017;91:330-337.

  [5] Saavedra MJ, Aires A, Dias C, et al. Evaluation of the potential of squash pumpkin by-products (Seeds and shell) as sources of antioxidant and bioactive compounds. J Food Sci Technol. 2015;52(2):1008-1015.

  [6] Vitalini S, Dei Cas M, Rubino FM, et al. Lc-ms/ms-based profiling of tryptophan-related metabolites in healthy plant foods. Molecules. 2020;25(2).

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Sarah Reale, Dietetics Student