Pumpkin Seeds
Overview
Pumpkin seeds are nutrient-dense seeds providing zinc, tryptophan, magnesium, and other minerals critical for neurotransmitter synthesis and antioxidant function. Pumpkin seeds have high zinc content for neurotransmitter modulation and are listed as sources for tryptophan, zinc, and glutamate synthesis. Plant zinc is less bioavailable due to phytates; soaking/sprouting helps improve bioavailability.
Recipes
3 recipes containing this food
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Substances
5 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Preparation Notes
- Soak to reduce phytates and improve mineral bioavailability; soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability
- Pair with grains for complete amino acid profile; grain-legume complementarity improves essential amino-acid coverage
- Pair with complex carbs for tryptophan-to-serotonin conversion; tryptophan + complex carbohydrates aid serotonin conversion to melatonin; examples include pumpkin seeds + oats
- Plant zinc less bioavailable due to phytates; soaking/sprouting helps improve bioavailability
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Inflammation | Zinc | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Methylation | Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Neurochemical Balance | Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
References
- Pumpkin seeds: High zinc content for neurotransmitter modulation
- Tryptophan: Converted to NAD+ via kynurenine pathway; food sources include turkey, chicken, eggs, pumpkin seeds, oats, soybeans
- Tryptophan + complex carbohydrates aid serotonin conversion to melatonin; examples include pumpkin seeds + oats
- Zinc: Neurotransmitter modulation, synaptic plasticity, antioxidant enzymes; food sources include oysters, beef, crab, chicken, pork, pumpkin seeds, lentils, chickpeas, cashews
- Glutamate: Principal excitatory neurotransmitter; food sources include lentils, poultry, fish, spinach, pumpkin seeds; cofactors include glutamine (from protein), B6, magnesium, zinc
- Dopamine: Attention, motivation, executive function; food sources include lean poultry, beef, fish, dairy, soy, pumpkin seeds; omega-3 rich fish
- Soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability GREINER and KONIETZNY 1999