Part 1 · Why hair falls
What's behind it
What can be behind it
Stress or illness
A fever, an operation or a rough patch can trigger shedding a few months later. It usually settles.
Low iron
Iron helps carry oxygen round your body. Low iron is linked to hair loss. Heavy periods are a common cause.
Crash dieting
Big calorie cuts, especially low protein, can show up in your hair. Hair is mostly keratin, a protein.
Thyroid
An under- or overactive thyroid can thin hair. A simple blood test checks it.
Hormones
PCOS, having a baby and menopause can all change your hair. Worth talking through with your GP.
Genes
Female pattern hair loss runs in families. It's common and treatable, so ask early.
Seeds are food, not medicine. Sudden, patchy or heavy hair loss needs your GP, not a snack.
Part 2 · Where seeds fit
Seeds, iron and zinc
Gram for gram, seeds beat spinach on iron. But you eat about 10g of seeds, not 100g. A tablespoon of pumpkin seeds gives roughly 0.9mg iron (about 6% of a woman's daily 14.8mg), plus zinc and 3g protein. Helpful, not a fix.
Three myths, and the honest bit
Seeds regrow hair?
No food regrows hair. Seeds help cover iron, zinc and protein, which hair needs to grow normally.
The studies prove it?
The well-known pumpkin hair study used pumpkin seed oil capsules, in men. Not a spoon of seeds.
More is better?
Not past a point. 1 to 2 tablespoons a day is plenty. And never add iron tablets without a blood test first.
How much, and how to start
1 to 2 tablespoons of seeds a day, on food you already eat. Pumpkin and sesame bring the most iron.
Add vitamin C (lemon, peppers, tomato, kiwi) to the same meal to absorb more iron. Have tea and coffee between meals, not with them.
Chew whole seeds well, or use tahini. Sesame is a common allergen.
Shedding a lot, patches, or always tired? See your GP and ask about a blood test that includes ferritin. Pregnant or on medication? Check with your GP first.
Part 3 · Recipes we love from other kitchens
Pair it with vitamin C
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Dal palak (spinach dal) →
Lentils and spinach, finished with lemon. Top with a spoon of pumpkin seeds. Recipe by Swasthi Shreekanth.
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Healthy pumpkin granola →
Oats and pepitas, baked crunchy. Serve with berries or kiwi for vitamin C. Recipe by Kaleigh McMordie, Lively Table.
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Roasted red pepper tahini sauce →
Sesame meets red peppers and lemon, both rich in vitamin C. Great on grain bowls. Recipe by Lisa Bryan, Downshiftology.
Or just shake it on
Seeds on everything
Our Flax & Pumpkin (with tamarind and chilli) and Sesame & Sunflower blends put pumpkin and sesame seeds on anything savoury: dal, eggs, salads, rice.