Enjoy The Many Benefits of Pumpkin This Fall
Yes, pumpkins look adorable carved and glowing on a front porch, and taste delicious baked into a pie slathered with whipped cream. But they’re also a super healthy food –loaded with nutrients and possibilities.
Here are a couple reasons to think beyond the jack-o-lantern, and really dig into the healthy benefits of the great pumpkin.
Fill Up on Fiber, Fiber and More Fiber
Pumpkins pack a healthy dose of fiber, which is proven to support digestive health, regulate blood sugar and reduce the risk of heart disease. Basically, the more fiber, the better. And to that end, pumpkin is an obvious choice.
Feel Fuller Longer
Because pumpkins are low in calories (only about 50 calories per cup) and are very filling (due to the high fiber content), pumpkin is an excellent choice for those looking to trim their waistlines. Adding pumpkin to a recipe can instantly make the average soup, muffin or casserole much healthier, and much tastier.
Tap the Power of Orange
Pumpkins are orange because they’re full of the powerful antioxidant beta-carotene, which is a contributing component of cancer-fighting foods, according to the National Cancer Institute. And while beta-carotene supplements get the job done, whole foods – like the pumpkin – are the best way for your body to soak up the antioxidant.
Boost Vision
The benefits of beta-carotene don’t stop there. It’s converted to vitamin A in the body, which is essential for healthy vision. A single cup of pumpkin contains over 200 percent of most people's recommended daily intake of vitamin A, making it an outstanding supporter of optical health.
Don’t Forget the Seeds
Yes, even pumpkin seeds are healthy, and some might even argue, the most delicious part of all. Pumpkin seeds are naturally rich in plant sterols, which have been shown to reduce LDL (or “bad” cholesterol) in studies, and might even ward off certain types of cancer. So go ahead. Roast them, toast them, bake them, just eat them! But please go easy on the salt.
Year-Round Pumpkin Recipes
Of course, to truly take advantage of the benefits of pumpkin, it has to be incorporated into healthy recipes. (We’re not talking about pumpkin lattes, pumpkin ice cream, or even, sorry, pumpkin pie.) Here are some heart-healthyways to add pumpkin to your everyday diet. And don’t forget -- fresh pumpkins are in seasonduring the fall months, but canned pumpkin is a fantastic way to enjoy the health benefits of pumpkins all year round. So, no excuses!
- Pumpkin Seeds:Toss seeds in a little olive oil, salt and pepper, and roast for about 20 minutes at 300 degrees. Flip the seeds and roast for another 15-20 minutes. Seeds are delicious eaten on their own, or tossed onto a healthy veggie salad.
- Pumpkin Oatmeal: Mix a half cup of canned pumpkin with a cup of cooked oats. Add a little milk, a dash of nutmeg and cinnamon, and top with chopped walnuts. It’s like pumpkin pie, but much healthier. Get the full recipe here.
- Pumpkin Soup:Creamy, decadent, yet surprisingly healthy, this pumpkin soup recipe packs a tasty punch of heart-healthy nutrients. Top with roasted pumpkin seeds for an extra pop of flavor.
- The Hidden Pumpkin:Adding canned pumpkin to baked goods, breads, pasta sauces and smoothies is a great way to sneak in a little extra fiber. This whole wheat pumpkin muffin recipe also incorporates applesauce, which can be used as a natural sweetener.
FAQs
The Bottom Line
Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.
Are pumpkins a Superfood? ›
Pumpkins are a superfood because they're high in many nutrients essential for a well-functioning body, including: fiber, carotenoids, potassium, vitamins A, E, and C, omega-3 fatty acids, zinc, selenium, iron, magnesium, and beta-carotene.
What is the healthiest way to eat pumpkin? ›
There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.
Is pumpkin a carb or protein? ›
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals.
Does pumpkin detox your body? ›
Pumpkin detox can be seen as a short-term solution to achieve goals such as cleansing the body, balancing the digestive system and losing weight. Therefore, it can often be repeated several times to achieve a specific goal.
Does pumpkin heal the gut? ›
Pumpkin is rich in fiber and contains prebiotics, which can help improve digestive system health and bowel movement. It may help relieve constipation and diarrhea in some people.
What does pumpkin do to your brain? ›
Both pumpkin and pumpkin seeds are rich in fiber, and fiber promotes good brain health. A high-fiber diet has been shown to lead to a healthy gut, which leads to positive brain health.
Can I eat pumpkin every day? ›
It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.
Is pumpkin good for the liver? ›
Pumpkin – Pumpkin is another great source of β-cryptoxanthin, which prevents against oxidative stress in the liver.
Is pumpkin a fruit or vegetable? ›
A pumpkin is, in fact, a fruit. According to expert Joe Masabni, Ph. D., Texas A&M Agri Life Extension Service vegetable specialist in Dallas, scientifically speaking, a pumpkin is a fruit simply because anything that starts from a flower is botanically a fruit.
Which part of the pumpkin can I eat? You can eat all of the pumpkin - except for its stalk. Whether you can eat the skin or not depends on the variety. Smaller varieties such as onion squash have deliciously edible skin, the skin of larger varieties may be too tough to eat or less than appealing.
What are the beauty benefits of eating pumpkin? ›
Pumpkin enzymes are plentiful in antioxidant-rich vitamins A and C. These amazing ingredients refine and soothe the skin, reducing fine lines and wrinkles. A derivative of vitamin A, beta-carotene, boosts collagen production to help minimize wrinkles.
Is pumpkin good for weight loss? ›
"Pumpkin is beneficial for weight loss because it's largely made up of water, so it is low in calories while still containing many nutrients," Burgess told Fox News Digital. "Try adding more pumpkin to your diet by making pumpkin soup, pumpkin oatmeal, roasted pumpkin or pumpkin energy bites."
Does pumpkin have collagen? ›
The antioxidants in pumpkin, including vitamins C and E, contribute to healthy, glowing skin. Moreover, pumpkin is a source of collagen-boosting nutrients. Collagen is a protein that maintains skin elasticity and strength.
What is healthier, sweet potato or pumpkin? ›
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
Is pumpkin good for the kidneys? ›
Although pumpkin is a higher potassium food, in moderation it can be beneficial for your overall health. Pumpkin is packed with nutritional benefits that are great for the renal diet including fiber, Vitamin C and beta-carotene. So go ahead, enjoy this fall delights in moderation today!
What does pumpkin do for men? ›
Sexual, prostate, and urinary health
People have traditionally used pumpkin seeds as an aphrodisiac. These seeds are also rich in zinc, which can benefit male fertility. According to a 2018 study , it can improve both sperm quality and quantity.
