Pumpkin Seeds & Zinc

Pumpkin seeds are abundantly high in zinc. One small serving offers 1/5 of the Recommended Daily Allowance of zinc for the average adult male. Zinc deficiency is more common for people with digestive problems that make nutritional absorption difficult, such as colitis, Crohn's disease and short bowel syndrome. People who eat a diet rich in legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption, can benefit from eating pumpkin seeds.

Zinc Quantities

Pumpkin seeds are packed with zinc. Dr. Sheldon Margen, author of UC Berkeley's guide "Wellness Foods A to Z," reports that 1 oz. of hulled pumpkin seeds have 2.1 mg of zinc. This equals 19 percent of the RDA needed in the average adult's diet. For best results, nibble on small doses of pumpkin seeds as zinc is best absorbed when it is taken throughout the day.

Benefits

Zinc is an important trace mineral. MayoClinic.com notes zinc is vital for wound healing, sense of taste and smell, sustaining the immune system and sexual maturation. People with zinc deficiencies suffer from poor night vision.

Pregant and Lactating Women

Mothers who are pregnant or lactating need to increase their zinc levels as the growing babies depend on zinc for fetal and postpartum development. One serving of pumpkin seeds is all that is needed to boast a mother's zinc to safe levels.

Serving Suggestions

Toss pumpkin seeds on top of salads. Stir a handful into your daily bowl of granola. Add pumpkin seeds to trail mix or just enjoy them by the handful all by themselves. Raw pumpkin seeds have naturally occurring oils that can turn rancid. Store them in the refrigerator to keep them at their freshest.

Copper

Zinc and copper interact poorly with each other. Taken on its own as an isolated supplement, zinc inhibits copper absorption. The PeaceHealth Medical Center suggests taking 1 to 2 mg each day of copper in addition to zinc. Pumpkin seeds have a natural balance of zinc and copper. One serving of pumpkin seeds contains 1.4 mg of copper.