Nut / Seed
Pumpkin Seeds
7/10 Moderate evidence
Green-shelled seeds (pepitas) particularly rich in magnesium, zinc, and tryptophan — a profile relevant to migraine and neurological symptoms.
Active compounds
-
Magnesium
Vascular and neural stabilizer; reduces migraine susceptibility
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Zinc
Cofactor in immune regulation and skin integrity
Helps with
Practical tips
- Preparation
- Eat raw or lightly toasted; sprinkle on salads, soups, or oatmeal
- Recommended amount
- 1 oz (about 1/4 cup) daily
- Absorption
- Soaking overnight reduces phytic acid and improves mineral absorption
- Cautions
- Generally well-tolerated; rare allergy