Pumpkin Seeds

These are hulled (shell-removed) raw pumpkin seeds, also known as pepitas - the flat dark-green kernels inside the white shell. You can eat them directly without any peeling. Seeds with shells take much longer to eat and are usually used only for salting and snacking Mexican-style.

Both raw and roasted work. Raw pumpkin seeds retain more zinc and magnesium; light dry-roasting for 3-4 minutes makes them crunchier and more digestible, but high heat (above 180°C) destroys the delicate omega fats. We recommend eating them raw on salads, smoothies and chaat, or roasting very lightly at home.

Pumpkin seeds are one of the richest plant sources of zinc - a single 30g serving provides about 2.3mg (21% of your daily need). Zinc supports immunity, testosterone production, skin health and wound healing. Men trying to improve fertility and athletes in training often add pumpkin seeds to their diet for exactly this reason.

Yes - pumpkin seeds are rich in tryptophan and magnesium, both of which support melatonin production and muscle relaxation. A small handful of pumpkin seeds (15g) with a glass of warm milk about an hour before bed is a traditional natural remedy for better sleep, especially for people with restless legs.

A daily serving of 1-2 tablespoons (15-30g) is ideal - this gives you 85-170 calories, 5-10g protein, 3g fibre, plus meaningful amounts of zinc, magnesium, iron and omega-6. Sprinkle on yoghurt, salads, poha, upma or morning oats. More than 60g per day may cause digestive discomfort for some people.