Part 1 · Inside the pumpkin seed
In one 30g handful
What the seeds bring
Magnesium
Contributes to less tiredness and fatigue, and to normal psychological function.
Zinc
Contributes to the maintenance of normal skin, hair and nails, and to a normal immune system.
Iron
About 2.6mg a handful. It contributes to less tiredness. Add vitamin C, like lemon, to absorb more.
Protein
About 9g a handful, a useful plant source to sit alongside your usual meals.
Fibre
About 2g a handful (6.5g per 100g), a small step towards the 30g a day UK target.
Healthy fats
About half the seed is fat, mostly unsaturated. Rich in energy, so a handful is plenty.
Pumpkin seeds are a food, not a medicine. PMS that affects daily life needs your GP, not a spoon.
Part 2 · Making it count
Make the handful count
Women aged 19 to 64 need about 270mg of magnesium a day (NHS). A 30g handful of pumpkin seeds has about 178mg, roughly two thirds. Many foods contain magnesium, so seeds are one way in.
Three myths, and the honest bit
Does it fix PMS?
Research is limited. The NHS says there is not much evidence that supplements work.
Pills beat food?
Food is a gentler start. Over 400mg a day from supplements can cause diarrhoea (NHS).
Only in PMS week?
A habit, not a quick fix. Add a spoon to meals through the month, not just that week.
How to eat them
Toast 30g in a dry pan for about 3 minutes, until they start to pop. Cool, then keep in a jar.
Sprinkle a spoonful on porridge, yoghurt, toast or salad. A 30g handful a day is plenty.
Add vitamin C, like lemon or berries, to help your body use the plant iron.
PMS affecting work, relationships or mood? See your GP, and keep a symptom diary for 2 cycles. Pregnant or on medication? Check with your GP first.
Part 3 · Recipes we love from other kitchens
Toast, then sprinkle
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Pumpkin seed chutney powder →
Roasted pumpkin seeds ground with chilli and tamarind. Spoon over rice, idli or dosa. Recipe by Bhavana Patil, Indian Veggie Delight.
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Crunchy roasted pepitas →
Pumpkin seeds toasted in a pan with olive oil and spices in about 5 minutes. Scatter over salads or soup. Recipe by Caitlin Self, Frugal Nutrition.
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Roasted pumpkin seed hummus →
Roasted pepitas blended with cannellini beans, lemon and garlic. Spread on toast or serve with veg. Recipe by Tieghan Gerard, Half Baked Harvest.
Or just shake it on
Seeds on everything
Our Flax & Pumpkin (with tamarind and chilli) and Sesame & Sunflower blends sprinkle onto anything savoury. Chia Flax Berry is coming soon.