The Health Benefits of Pumpkin
As we head toward the cooler months, thoughts wander to leaf peeping, cozy sweaters, football and the appearance of the symbol of fall … the pumpkin.
While we have come to see the pumpkin as the undeniable mascot of autumn, there’s more to the humble gourd than jack-o-lanterns, bread, Thanksgiving desserts and pumpkin spice everything. It tantalizes our tastebuds and decorates our homes, but eating pumpkin also has many health benefits.
Nutritional Powerhouse
According to an article published by the journal Plants, pumpkin is packed with proteins, vitamins, phytochemicals, and antioxidants. These components have earned it recognition for their anti-inflammatory, antioxidant, antiviral and blood sugar-lowering qualities worldwide.
Health Benefit of Pumpkin Seeds
While the availability of pumpkins is generally limited to a few months out of the year, pumpkin seeds can be found year-round. Seeds are high in magnesium, zinc and fiber (especially if you eat them with the shell). Studies have linked pumpkin seeds with a reduced risk for certain types of cancer and lower blood sugar. Pumpkins provide heart healthy fats that may reduce cholesterol levels and provide magnesium that can help with heart and bone health.
However, exercise caution when purchasing pumpkin seeds. Many packagers load them up with salt, counteracting some of their natural goodness. Look for unsalted seeds — shelled or unshelled — and add a few to salads, soups, muffins, and yogurt, or eat them as is for a convenient snack.
Good for Gut Health
It’s no secret that fiber is important in keeping our digestive tract functioning properly. According to the Dietary Guidelines for Americans, 2020-2025, more than 90% of women and 97% of men do not meet recommended intakes for dietary fiber. Offering about 3 grams of fiber per half cup, cooked pumpkin can boost fiber intake. Even the peels have digestive value, containing pectin, a type of fiber, that promotes gut health.
Cancer Fighter
According to the American Cancer Society, cancer begins when abnormal or damaged cells in the body don’t die and instead multiply, crowding out normal cells and interfering with bodily functions. One of the culprits in damaging cells is the presence of high concentrations of free radicals in the body.
Antioxidants are chemicals that counteract free radicals, preventing them from causing cell damage. The body makes some of its own antioxidants but depends upon external sources — mostly the food we eat — to supply the balance of the antioxidants we need to stay healthy.
Pumpkin is good source of antioxidants, such as beta carotene, vitamins A, C, and E, and selenium, making it a target for cancer prevention research with promising results. For example, one study showed that people who consumed more pumpkin seeds were less likely to develop breast, rectal and lung cancer. Another suggested that pumpkin may lower the occurrence of prostate cancer.
Diabetes Management
As we mentioned pumpkin is a good source of fiber. Fiber isn’t only part of a healthy diet; it can also prevent or manage diabetes. It helps control your blood sugar and may help with weight management.
Adding Pumpkin to Your Diet
You can easily add pumpkin to your diet by adding puree to soups, casseroles, smoothies and chilis. The canned version adds convenience and packs in just as much nutrition as the fresh version. Just be sure to choose pumpkin puree and not pumpkin pie filling, which usually contains added sugar.
Looking for more ways to add pumpkin to your diet? Try these recipes.
