Nut & Seed · ingredient guide
Pumpkin seeds
Also called pepitas — green seeds rich in magnesium, zinc, plant iron and protein, with a satisfying crunch.
Key nutrients
- Magnesium
- Zinc
- Iron (non-heme)
- Protein
- Healthy fats
Why it helps at midlife
Pumpkin seeds are one of the better plant sources of magnesium, which is involved in bone, muscle and sleep-related processes, and they add zinc and non-heme iron — the latter useful for women prone to iron loss in perimenopause. Their protein and fat help with snack-time fullness. They contribute to nutrient intake as part of a varied diet, not a remedy for deficiency, which should be confirmed by testing.
Food supports overall health — it doesn't treat or cure any condition. Talk to your clinician about symptoms, supplements, or a diagnosis.
How to use it
- Sprinkle over salads, yogurt, oatmeal and soups.
- Fold into trail mix or granola.
- Toast lightly for extra crunch and flavor.
Good to know
- Pair with a vitamin-C food to absorb more of their plant iron.
- Buy unsalted for snacking so you control the sodium.
Recipes that use it
Frequently asked questions
Yes — they're among the richest plant sources, contributing meaningfully to daily magnesium, which supports bone, muscle and nerve function.