The Benefits of Eating Pumpkin

We commonly eat pumpkin in pumpkin pie, which is often the centerpiece of a Thanksgiving dinner spread. But this hearty squash can be versatile for use in a variety of other dishes, including smoothies, soups, stews, baked goods, kinds of pasta, and more.

Did you know that pumpkin contains a host of nutrients and health-promoting properties that can naturally support your well-being? Pumpkin has a number of naturally occurring bioactive compounds, which make this food nothing less than super when part of a balanced diet.

Pumpkin puree nutrition includes things like:

• Beta-carotene

• Potassium

• Vitamin C

• Lutein

• Carotenoids

• Vitamin E

• Zeaxanthin

• Fiber

Even though you can find it in the canned form at any time of year, this trendy fall food is often forgotten for what it really is: a super high-quality and versatile vegetable.

• The fiber keeps you energized. One cup of canned pumpkin has about 7 grams of fiber (about 20% of the recommended daily amount), whereas kale has a little less than 3 grams. While both have a place on your plates, the fiber content of pumpkin will fill you up, help stabilize blood sugar and keep your energy up throughout the day.

• The minerals help your heart. Pumpkin is loaded with blood pressure-regulating minerals like potassium, magnesium, and iron. They’re necessary for providing oxygen to red blood cells. Surprisingly, one cup of pumpkin packs 14% of your daily value for potassium, whereas one banana has 12%.

• The antioxidants boost immunity. Pumpkin is packed with beta-carotene, the precursor to vitamin A; an important antioxidant for visual acuity and skin integrity. As well as vitamins C and E, also important antioxidants for repairing your body’s cells from damage. Diets rich in antioxidants and potassium are also linked to helping reduce your risk of cancer and heart disease.

For us men, pumpkin would be perfect to add to our diet if possible. It helps with our prostates.The phytochemicals in pumpkin seeds may reduce the effects of dihydrotestosterone on the prostate. They may also block the conversion of testosterone into dihydrotestosterone. Zinc is critical to normal prostate function.

Consider these two delicious pumpkin snacks with their recipes to add to your diet:

Pumpkin Pie Smoothie

Ingredients:

1 frozen banana

½ cup plain or vanilla yogurt

1/2 cup pumpkin puree

1/2 cup unsweetened almond milk

1 tablespoon almond or pecan butter

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

pinch each of nutmeg, ginger & allspice

Healthy Pumpkin Muffins

Ingredients:

⅓ cup melted coconut oil or extra-virgin olive oil*

½ cup maple syrup or honey

2 eggs, at room temperature

1 cup pumpkin purée

¼ cup milk of choice (I used almond milk)

2 teaspoons pumpkin spice blend (or 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)

1 teaspoon baking soda

1 teaspoon vanilla extract

½ teaspoon salt

1 ¾ cups whole wheat flour

⅓ cup old-fashioned oats, plus more for sprinkling on top

Optional: 2 teaspoons turbinado (raw) sugar for a sweet crunch

Here is a quick video on how to make these muffins:

It’s great to have different food options for your body's health. Being able to find new things to try makes it fun as well. I personally want my body to catch up with everything I want to do. Also, being in good health helps with stress, daily mobility, and combats sickness. Keep on trying new foods and soon you’ll have a good enough list that will work for you.

Written by: J