While we all know that pumpkins are the undeniable mascot of autumn, there is more to the humble gourd than jack-o-lanterns, bread, Thanksgiving desserts and pumpkin spice cookies, drinks, and everything in between! There are many health benefits to pumpkins from the pumpkin itself down to the pumpkin’s seeds. Pumpkins are packed with vitamins, phytochemicals, antioxidants, and even a little bit of protein.
Pumpkins, which are native to the Americas, are scientifically a fruit because of their seeds, however, nutritionally, it is more like a vegetable. Pumpkins provide numerous health benefits including:
Sharpens Sight
One cup of pumpkin provides 200% of your daily recommended intake of Vitamin A which is key in protecting our eyes and helping with night vision. It also contains lutein and zeaxanthin which can help protect our eyes from cataracts and macular degeneration.
Supports a Healthy Heart
The orange color of a pumpkin indicates that it is rich in potassium which helps to lower blood pressure by balancing out the negative effects of sodium (salt). Pumpkin seeds are rich in healthy fats and can help reduce cholesterol, contributing to a healthier heart.
Reduces Cancer Risk
Pumpkin is a good source of antioxidants such as beta carotene and rich in vitamin A, C, and E which help combat the effects of free radicals that are produced by cancer cells in the body and may help protect against certain types of cancers.
Improves Digestive Health
Pumpkins offer about 3 grams of fiber per ½ cup (cooked). The peels even contain pectin; a type of fiber that promotes gut health and helps keep our digestive tract functioning properly, preventing constipation and promoting regular bowel patterns.
Boosts Immune System
The Vitamin C content in pumpkin contributes to a robust immune system. Adequate Vitamin C intake is crucial for production of white blood cells and antibodies which help the body defend against infections and illnesses. Pumpkin is a great source of Vitamin C which can help fortify the immune system.
Promotes Bone Health
A diet that includes pumpkin can contribute to healthy bones. Pumpkins are rich in Vitamin K, a nutrient essential for bone health. Vitamin K helps with the regulation of calcium, ensuring it is properly deposited in bones and teeth.
There are a multitude of ways to add pumpkin to your menu including soups, smoothies, curry, oatmeal, desserts, hummus, or just roast pumpkin or pumpkin seeds. It is a versatile, delicious and nutritious ingredient that packs a powerful punch.
