Pumpkin seed protein: a complete superfood

Wondering what makes pumpkin seed protein such a complete superfood? superfood superfood? It contains the 9 essential amino acids that make it such an important protein protein.

First of all, what is a protein?

Protein is one of the three macronutrients that make up our diet, along with fat and carbohydrates.

Complete and incomplete proteins

All proteins contain 20 different amino acids, including 11 non-essential ones that the human body can produce.

A "complete" protein, on the other hand, is characterized by a sufficient content of 9 essential amino acids that the body cannot synthesize on its own, and must therefore be supplied. These 9 essential amino acids are : Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalamine, Threonine, Tryptophan and Valine..^{1, 2, 3}

Proteins are essential elements, as they are involved in a number of physiological functions:

• Growth and maintenance (muscles, nails, skin, hair)
• Physical recovery
• Oxygen transport in the body
• Hormone production
• Metabolic reactions
• Immune defenses
• Nutrient digestion
• Sense of fullness^{1, 2, 3}

We need protein every day for good health.

Meat or vegetable protein?

Many people mistakenly believe that protein can only be found in meat. While meat is indeed one possible source, it is far from the only one. The status of meat has long been carefully cultivated in our society, and now other interesting choices with the same characteristics are becoming available..^{1, 2, 3}

Why choose a plant-based protein?

The time spent by food in the stomach is one of the most important stages in the whole digestive process. In the first stage, after swallowing food (3 to 10 seconds), it arrives in the stomach, where it undergoes the transformative action of enzymes in preparation for selection or rejection in the intestine.

This transit time varies according to the nature of the food and the total quantity ingested during a meal. It can last from 1 to 8 hours.

If food remains in the stomach for only a short time, it feels easy to digest, but if it remains there for longer, it feels heavy.

A menu containing a lot of meat takes longer and is heavier to digest than a menu made up of vegetables..^{1, 2, 3}

Eating plants is ecological

In this era of climate change, it really does come down to whether we should feed an animal from birth to slaughter or eat a more vegetarian or flexitarian diet. The tons of plants needed to feed livestock, the kilometers of land mobilized, the water that accounts for 50 to 80% of the animal's weight, the liters of carbon to manage the livestock's surfaces, etc., are all factors that have a direct impact on the environment..¹

Think about it...

Protein requirements

When carrying out nutritional assessments, I have often witnessed a lack of protein. According to the Recommended Dietary Allowance (RDA), protein requirements for an adult are 0.83 grams per kilogram of body weight, which corresponds to between 50 and 60 grams of protein per day for an average individual weighing between 60 and 70 kilograms. Of course, this all depends on energy expenditure.⁷

Note: I've noticed a tendency to eat protein at the end of the day, as well as at suppertime. breakfasts are often richer in carbohydrates (bread, oatmeal, cereals, etc.) and lack protein. A good goal would be to increase protein intake at breakfast and lunch.

Pumpkin seed protein

A little history

Native to North and South America, pumpkin seeds were domesticated in Mexico between 8 and 10,000 years ago, where they formed part of the pharmacopoeia of the indigenous peoples (Menominee, Algonquin, etc.). They used it as a diuretic, vermifuge and for enuresis (bedwetting). Later in history (before 1936), it is said to have been used to treat fevers, gastrointestinal disorders and urinary system ailments, etc..⁸

An exceptional superfood

Today, pumpkin seeds are considered a superfood, as they contain exceptional nutritional values.

Minerals : First of all, it's an incredible source of protein and iron (4 mg in 30 gr. of seeds). But it's also said to be a good source of zinc. Not to mention other minerals such as magnesium, potassium, copper, manganese and phosphorus, etc..^{4, 5, 6, 8}

Zinc : Pumpkin seeds can play a major role in men's health thanks to their high zinc content, an important mineral for the prostate. Zinc is also important for eye health, skin health, insulin regulation, the immune system, etc..^{4, 5, 6, 8}

B-complex vitamins: Pumpkin seeds are also a very rich source of B-complex. The B-complex has a major impact on our health. A deficiency can lead to fatigue caused by anaemia, depression, constipation, poor digestion and so on..^{4, 5, 6, 8}

Phytosterols: Pumpkin seeds contain phytosterols (plant lipids), which inhibit cholesterol absorption and promote good cardiovascular health..^{4, 5, 6, 8}

Fatty acids: Pumpkin seeds are a source of omega 3, 6, 9, alpha linolenic acid (ALA), linoleic acid (LA) and oleic acid. We need essential fatty acids because our bodies don't produce them, so we need to supply them. Consuming these fatty acids has an impact on our triglyceride levels, our immune system, our blood glucose levels and our inflammatory markers, etc..^{4, 5, 6, 8}

Amino acids: Pumpkin seed protein contains all 9 essential amino acids, making it a complete protein.

Pumpkin seeds contain l-Tyrosine and phenylalanine, two amino acids involved in the production of dopamine, a neurotransmitter that plays an important role in regulating mood and motivation. It also contains l-tryptophan, an amino acid that the body transforms into melatonin, the "sleep hormone".

L-tryptophan is a precursor of serotonin, a neurotransmitter involved in regulating mood, sleep, motivation and appetite..^{4, 5, 6, 8}

Hypoallergenic: Pumpkin seed protein is hypoallergenic. It is ideal for people with food intolerances.

Pumpkin seed protein from New Roots Herbal

Features

• 10 g protein per serving
• 2 g fiber per serving
• 1.4 g omega-3 and 6 and 3 per portion.⁹

The mild, subtle hazelnut flavor found in pumpkin seed protein makes it an excellent choice for adding to vinaigrettes, flavouring salads and protein smoothies. It can also be incorporated into breads, cakes and muffins, in your morning oatmeal, in a "pumpkin pie" or in a "protein smoothie". breakfast pudding, etc..⁹

Recipe for Spiced oat, pumpkin seed protein and chia seed pudding

Mix together:

• 1/4 cup of chia seeds
• 2 tbsp.rolled oats (gluten-free)
• 2 tsp. New Roots Herbal pumpkin seed protein
• 1 1/2 cups milk (almond, soy, coconut or other) unsweetened
• 1 tbsp. maple syrupto taste
• 1/4 tsp. vanilla
• 1/2 tsp. cinnamon

Preparation : In a bowl, combine oats, chia seeds, pumpkin seed protein, plant milk, maple syrup, vanilla and cinnamon. Mix well. Prepare and refrigerate for at least 2 hours or overnight. Before serving, add the berries.

About the author

Marie Couture, Certified Naturopath

Specialized in :

• Digestive disorders
•  Inflammation
• Hormonal problems
• Stress management 

References :

1. Joyeux Pr. Henri, Joyeux Jean, Manger mieux et meilleur de 0 à 100 ans (in French only)éditions du Rocher, 2017, 326 pages

2. Lambert-Lagacé Louise, Menu de santéEd. De l'homme, 1977, 221 pages.

3. Larose Karine, Zero dietEd. Trécarré, 2013, 223 pages.

4. https://newrootsherbal.com/fr/blog/health/pumpkin-seed-hypoallergenic-vegan-protein-source

5. https://www.selection.ca/cuisine/nutrition/5-bonnes-raisons-de-manger-des-graines-de-citrouille/

6. https://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=citrouille_nu

7. https://www.anses.fr/fr/content/les-prot%C3%A9ines#:~:text=L'Agence%20consid%C3%A8re%20que%20la,83%20g%2Fkg%2Fj.

8. https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=citrouille_huile_graines_ps

9. https://laboiteagrains.com/products/proteines-de-graines-de-citrouille-new-roots