By Fionnuala Boyle

Copyright dailyrecord

As autumn settles in and the leaves begin to change, it becomes common for people to find themselves craving heartier, more warming foods . But according to brain health experts , this seasonal alteration in our eating habits might be exactly what our minds need. Research shows that adjusting our diet with the seasons can provide targeted nutritional support when our bodies and brains need it most. Lev Fomchenkoc, CEO of Cosmic Nootropic , says “people often overlook how powerful seasonal foods can be for cognitive function” but that nature provides the perfect ingredients at just the right time. “There’s one autumn staple that’s been sitting right under our noses, packed with compounds that can genuinely improve memory and focus,” Fomchenkoc teased. That powerhouse ingredient? Pumpkin and its nutrient-dense seeds . While most people think of pumpkins as decoration or pie filling, its flesh and seeds contain specific nutrients that directly support brain health and cognitive performance. “Seasonal foods often provide exactly what we need during specific times of year,” explains Fomchenkoc. “Pumpkin becomes available right when our brains need extra support for the colder months ahead.” Pumpkin and pumpkin seeds pack remarkable nutritional value. The orange flesh contains high levels of beta-carotene, which the body converts to vitamin A , which is essential for healthy brain cell function and communication. It’s rich in vitamin C, potassium, and fibre, all of which contribute to better blood flow to the brain. Pumpkin seeds, however, are where the real cognitive magic happens. These small powerhouses contain zinc, magnesium, copper, and iron – minerals that directly support neurotransmitter function and memory formation. “Zinc alone plays a role in over 300 enzymatic reactions in the brain,” notes Fomchenkoc. “A single ounce of pumpkin seeds provides about 20 per cent of your daily zinc needs, making them one of the most efficient brain foods.” The seeds also contain tryptophan, an amino acid that helps produce serotonin, supporting both mood and cognitive function, while their high magnesium content (about 150mg per ounce) helps regulate stress hormones. For short-term support, the mix of minerals and healthy fats in pumpkin seeds has been found to help sustain concentration and mental energy after eating. “I’ve seen people notice sharper focus and better memory recall within a few days of consistently eating pumpkin seeds,” says Fomchenkoc. For long-term brain health, pumpkin’s antioxidants protect against cognitive decline. The beta-carotene and vitamin E found in both the flesh and seeds help combat oxidative stress, which contributes to age-related memory issues. Regularly eating pumpkin aids overall brain health, and diets rich in antioxidants and minerals are linked to better long-term cognitive resilience. This means better adaptation to new information and improved problem-solving. Getting more pumpkin into your diet doesn’t require complicated recipes or major meal planning. Fomchenkoc lists several practical ways to boost your brain health with this autumn superfood. Add two tablespoons of pumpkin seeds to your regular smoothie recipe . They blend well with banana, spinach, and almond milk, to provide a creamy texture while delivering brain-boosting minerals. Roasted pumpkin adds natural sweetness and creamy texture to soups without extra calories. Cube fresh pumpkin and roast it before adding to vegetable or chicken broth for an easy cognitive boost. Roast pumpkin seeds with a light coating of olive oil and sea salt for a crunchy, portable brain food. They keep well and make an excellent alternative to processed snacks. Replace some flour in muffins, pancakes, or bread with pumpkin puree . This adds moisture while providing brain-supporting nutrients without compromising taste. “The key is consistency rather than quantity,” advises Fomchenkoc. “Even small daily amounts of pumpkin or pumpkin seeds can make a measurable difference in cognitive performance over time.”