Carving pumpkins, roasting the seeds for a nutrient-dense snack, and displaying the candlelit faces on your porch are fall traditions many people enjoy. But these bright squashes aren’t just for show, and their nutritional potential isn’t limited to pumpkin seeds alone.
Pumpkin flesh, or pulp, is a vehicle for many nutrients. “Pumpkin is a powerhouse of potassium and fiber, two nutrients that most adults lack in their diets,” says Joan Salge Blake, RD, clinical professor of nutrition at Boston University.
While pumpkin pies, breads and muffins are common ways to enjoy the fruit — yes, pumpkin is technically a squash — baked goods aren’t the only option. You can roast pumpkin cubes and serve them with your main dishes or incorporate the cooked flesh into soups, stews, curries, salads and chilies. Fresh pumpkin is best when it’s in season, which is during the fall and winter months, according to the United States Department of Agriculture (USDA).
With canned pumpkin, you can enjoy the flavors of fall all year round. Canned Pumpkin makes it easy to add steamed pumpkin to smoothies, hummus, oatmeal, and pasta sauces. Just be sure to get regular canned pumpkin instead of pumpkin pie filling, which may include added sugar.
No matter how you prefer to eat your pumpkin, here are seven reasons you’ll want to start today.
1. Rich in fiber and pectin, pumpkin flesh can aid digestion
Dietary fiber is an essential nutrient that is primarily associated with nourishing the digestive tract and preventing constipation, but its benefits go way beyond that. In addition to improving gut health, fiber supports cardiovascular and metabolic health and promotes longevity, according to the Mayo Clinic. Despite the many benefits of fiber, many people don’t get enough of this nutrient.
According to the USDA, 1 cup of cooked pumpkin flesh contains 7.1 grams of fiber, making it an excellent source. Pumpkin flesh is also high in pectin, a type of soluble fiber. “Pectin is a natural prebiotic, which helps feed the good, healthy probiotic microbes in the gut,” says Jenna Volpe, RDN, based in Austin, Texas, adding that’s why pumpkin tends to be well tolerated. with low FODMAP and meal plans suitable for irritable bowel syndrome. According to a study published in November 2017 in FEMS Microbiology Ecology.
2. Pumpkin is high in potassium, which may help lower blood pressure
Bananas aren’t your only option for getting enough potassium. According to the USDA, 1 cup of regular canned pumpkin provides 505 milligrams (mg) of this nutrient, which may help lower blood pressure — and in turn help reduce the risk of heart disease and stroke. , according to the Centers for Disease Control and Prevention. (CDC). “A diet high in potassium helps lower blood pressure in people with hypertension or at risk for hypertension by causing the kidneys to excrete excess sodium,” says Blake.
Potassium is an essential nutrient, but Americans don’t get enough of it. According to the National Institutes of Health, potassium is considered a nutrient of public health concern because the American population consistently consumes less than the recommended amount.
The American Heart Association recommends 4,700 mg of potassium per day for the average adult. There is such a thing as too much potassium because it can be harmful for anyone with kidney problems.
3. Beta-carotene gives pumpkin its orange hue and a vitamin A boost
If you’ve ever wondered what gives the classic jack-o’-lantern its notorious orange color, you can thank a red-orange pigment called beta-carotene, which the human body converts into antioxidant-rich vitamin A. Beta-carotene is a type of carotenoid, a class of pigments found in fruits and vegetables that also act as antioxidants.
“Pumpkin is a naturally abundant food source of the powerful antioxidant beta-carotene, which supports healthy eyes, skin, and immunity,” says Volpe. In fact, the USDA reports that pumpkin contains more beta-carotene than many other foods in your kitchen. Other food sources include sweet potatoes, carrots, orange peppers and cantaloupe – see what they all have in common?
Vitamin A is an essential nutrient, and it’s primarily associated with vision, immunity, reproduction and development, but a diet rich in vitamin A or beta-carotene may reduce the risk of certain cancers, according to the National Institutes of Health. The high antioxidant content of pumpkins may contribute to their potential cancer-fighting properties, but ultimately more research is needed.
4. Pumpkins are a good source of immune-boosting vitamins and minerals
Your immune system is responsible for protecting your body against external invaders that could harm you. Needless to say, this is quite important, especially during cold and flu season. Certain nutrients are beneficial for your immunity, and pumpkin contains several of them.
According to the Cleveland Clinic, pumpkin is a rich source of immune-boosting nutrients like iron and vitamins A, C, and E. The vitamin C in 1 cup of plain canned pumpkin provides 10.3 mg, making it makes a good source, according to the USDA. .
It also helps increase iron absorption, according to a study published in September 2019 in Molecules. Different immune cells can use iron for different functions, according to a review published in November 2019 in Frontiers of Molecular Biosciencestherefore consumption of iron-rich pumpkin helps to benefit immunity in multiple ways.
5. Thanks also to beta-carotene, pumpkins can help reduce inflammation
Like getting sick, inflammation is an inevitable part of life. It is the body’s response to offending agents or injury. Acute inflammation is usually short-lived, like when you accidentally cut your finger, and usually subsides within a few days, according to the Cleveland Clinic. But chronic inflammation is not something to ignore.
Chronic inflammation can lead to diseases linked to disability and mortality, such as diabetes, heart disease, cancer, kidney disease and autoimmune disorders, as shown in research published in December 2019 in natural medicine. Researchers are still studying ways foods can affect inflammation levels in the body, but eating a nutrient-dense diet can help, according to the Academy of Nutrition and Dietetics.
In many countries, people use pumpkin for its anti-inflammatory properties, according to a review published in June 2022 in Plants. The high beta-carotene content of pumpkins may be partly responsible. Beta-carotene exhibits strong anti-inflammatory activity, according to a study published in March 2018 in In-vivo – so much so that researchers found that beta-carotene exerted stronger activities than lycopene, another carotenoid.
6. Nutrients in Pumpkin May Reduce Heart Disease Risk
Heart disease is the leading cause of death in the United States, according to the CDC. Medical conditions like high blood pressure, high cholesterol, diabetes, and obesity can put you at increased risk, but so can lifestyle choices like smoking, drinking alcohol, poor diet and lack of exercise. Adding nutrient-dense foods like pumpkin can help promote heart health. Pumpkin is a rich source of heart-healthy nutrients like fiber, potassium, and antioxidants.
In addition to eating the right amount of calories, exercising regularly, and living tobacco-free, the American Heart Association recommends eating a variety of fruits and vegetables and reducing excess sodium for heart health. .
Potassium is a key player in sodium processing, so eating potassium-rich foods like pumpkin can help control your sodium levels. According to a study published in August 2019 in the Journal of the American College of Cardiology. Pumpkins are also full of antioxidants, which prevent disease by fending off free radical damage, according to the Cleveland Clinic.
7. Pumpkins May Promote Healthy Eyes and Skin
Eye and skin health inevitably change with age, but certain nutrients can provide support. There is a link between nutrition and eye health, according to the American Optometric Association, which recommends eating more pumpkin because the fruit contains nutrients that can help preserve vision. Specifically, the zinc, fiber, lutein, zeaxanthin, and vitamins A, C, and E in pumpkins may benefit the eyes.
“The carotenoids lutein and zeaxanthin are known to help reduce the risk of age-related macular degeneration,” says Volpe. This, along with their potential ability to help reduce cataracts, is noted in research published in February 2022 in Nutrients.
Vitamins and carotenoids act as antioxidants, which may also play a role. “They help fight cellular damage, which is responsible for aging cells,” Volpe says, noting that this process can affect skin’s appearance. “Vitamins C and E can prevent processes that cause accelerated skin aging,” she adds.
#Potential #Health #Benefits #Pumpkins