Brain & Focus
Pumpkin Seeds
Flat green seeds rich in magnesium and zinc, two minerals tied to sleep quality and hormone health.
Hormone Balance
Sleep
Immunity
Serving
1 oz (28g)
Calories Per Serving
157
Key nutrients
Magnesium, zinc, plant protein, healthy fats
Nutrient density
52
Why it’s worth eating
Pumpkin seeds (pepitas) are an excellent source of magnesium, zinc, protein, and healthy fats. They support immune function and promote heart and prostate health. Sprinkle pumpkin seeds over salads or add them to granola.
What you may notice
Sleep onset and quality
Mood stability
Markers worth tracking
Serum magnesium
Serum zinc
How to eat it
Lightly toasting brings out flavor without significantly degrading the minerals; avoid high heat for long periods, which can oxidize the fats.
Pairs well with
Eaten in the evening, magnesium content may support sleep onset
Vitamin C foods, aids absorption of pumpkin seed's plant-based iron
Storage
Store in an airtight container in the fridge or freezer to prevent the fats from turning rancid.
The numbers, per 1 oz (28g)
2%
Vitamin K
0%
Vitamin A
1%
Vitamin C
1%
Calcium
14%
Iron
39%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.7g
Seeds, pumpkin/squash seed kernels, roasted (FDC 170188)
Evidence
B
HONEST CORRECTION: all positive human data use pumpkin seed OIL extracts in small underpowered trials. The popular eat-pumpkin-seeds-for-prostate-health claim is not well supported, and whole-seed evidence is essentially absent.
Study dose vs. serving
EXTRACT GAP: both arms improved IPSS but TAMSULOSIN WAS SUPERIOR at 1 and 3 months. Earlier trial used 320 mg/day oil for 12 months. Culinary seeds do not deliver these doses.
Zerafatjou N, Amirzargar M, Biglarkhani M, et al. BMC Urol. 2021;21:147. DOI 10.1186/s12894-021-00910-8. 73 men, 360 mg oil twice daily vs tamsulosin, 3 months.
Use caution if
You're managing calorie intake closely, calorie-dense like most seeds
You take zinc supplements separately, easy to exceed upper intake limits when stacking sources
Details
Type
Season
Autumn harvest, pantry year-round
Forms
Raw, roasted, hulled (pepitas), oil
Price
Budget
Bioactive
Cucurbitacins, phytosterols, zinc
Heat stable
Partial - roasting is common and does not destroy the sterols
Watch
Zinc content is real, but claims of therapeutic zinc dosing from culinary portions are overstated.
Reliability
3 / 5
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