Most adults only need 8 to 11 milligrams of zinc per day to maintain a properly functioning immune system. You would have to consume a large amount of raw pumpkin seeds to get to your daily requirement, though -- and that may not be a good idea, considering that these seeds contain a lot of fat and calories. Try getting your zinc from a variety of sources, especially lean proteins.
Pumpkin Seed Nutrition
One cup of raw pumpkin seeds -- a fairly large portion size -- contains about 10 mg of zinc. In comparison, there are over 1,000 mg of potassium and 1,500 mg of phosphorus in the same serving. They're also a good source of magnesium, with over 700 mg per cup. Watch your portion sizes of these seeds, however; a cup of raw pumpkin seeds has 63 grams of fat and 721 calories.
Zinc Functions
Zinc plays an important part in your immune system's function by assisting with cell division and growth and wound healing. It also helps your body break down carbohydrates and allows your senses of smell and taste to function properly. It's especially important for children and pregnant women to get enough zinc; in the early years of life, it's essential for growth and development. Research on zinc's use for colds is mixed, but it may help shorten a cold if taken within 24 hours of your first symptoms.
Other Sources
Male adults need about 11 mg of zinc a day, while women need about 8 mg. The most concentrated sources are dark meats such as beef, lamb, pork and dark chicken. Nuts, legumes and whole grains are also good sources. While pumpkin seeds can help fulfill your daily zinc requirement, the zinc found in animal-based sources is more easily metabolized by your body. You can also take a zinc supplement or a multivitamin that contains zinc.
Deficiency
If you're not getting enough zinc in your diet, you may notice symptoms such as frequent infections, hair loss, appetite loss, problems tasting or smelling, sores, slow-healing wounds or trouble seeing at night. See a doctor to have zinc deficiency properly diagnosed and get a course of treatment. Be careful when taking large doses of zinc supplements, as side effects can include diarrhea, cramps and vomiting.
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