Spinach & Pumpkin Seeds
About Spinach & Pumpkin Seeds
Spinach and pumpkin seeds both have mental health promoting nutrients. Both are rich in magnesium and both have zinc; pumpkin seeds are rich in zinc. Pumpkin seeds are one of the best sources of trytophan, a precursor to serotonin. Spinach, also, contains beneficial nutrients folate, selenium, and inositol.
Sources
Magnesium: (Derom et al., 2013), (Eby and Eby, 2010), (Jacka et al., 2009), (Poleszak et al., 2004), (Serefko et al., 2013), (Singewald et al., 2004), (Singh et al., 2017), (Yary, Aazami, and Soleimannejad, 2013)
Tryptophan: (Argyropoulos et al., 2004), (Bell, Abrams, and Nutt, 2001), (Gauthier et al., 2014), (Kanai et al., 2009), (Klaassena et al., 1998), (Maes et al., 2002), (Miller, Deakin, and Anderson, 2000), (Shufflebotham et al., 2006), (Sun et al., 2004)
Zinc: (Akhondzadeh, Gerbarg, and Brown, 2013), (Amani et al., 2010), (Ranjbar et al., 2013), (Szewczyk et al., 2009), (Whittle, Lubec, and Singewald, 2009), (Yary and Aazami, 2012)
Folate: (Miyaki et al., 2013), (Sánchez-Villegas et al., 2009), (Tolmunen et al., 2004), (Yan et al., 2017)
Selenium: (Benton and Cook, 1991), (Mokhber et al., 2011), (Pasco et al., 2012), (Sher, 2008)
Inositol: (Akhondzadeh, Gerbarg, and Brown, 2013), (Benjamin et al., 1995), (Einat et al., 1999), (Levine et al., 1993)
Tryptophan: (Argyropoulos et al., 2004), (Bell, Abrams, and Nutt, 2001), (Gauthier et al., 2014), (Kanai et al., 2009), (Klaassena et al., 1998), (Maes et al., 2002), (Miller, Deakin, and Anderson, 2000), (Shufflebotham et al., 2006), (Sun et al., 2004)
Zinc: (Akhondzadeh, Gerbarg, and Brown, 2013), (Amani et al., 2010), (Ranjbar et al., 2013), (Szewczyk et al., 2009), (Whittle, Lubec, and Singewald, 2009), (Yary and Aazami, 2012)
Folate: (Miyaki et al., 2013), (Sánchez-Villegas et al., 2009), (Tolmunen et al., 2004), (Yan et al., 2017)
Selenium: (Benton and Cook, 1991), (Mokhber et al., 2011), (Pasco et al., 2012), (Sher, 2008)
Inositol: (Akhondzadeh, Gerbarg, and Brown, 2013), (Benjamin et al., 1995), (Einat et al., 1999), (Levine et al., 1993)
Mother Earth Dried
- Cheap, highly rated, can store for 25 years
$9.95 (6 oz)
Pumpkin Seed & Other Spinach Options
No Shell
5 lbs
No Shell
2 lbs
Powder
1.1 lbs
Dehydrated
18 oz
Almonds are another good source of magnesium and tryptophan.