More Than Just Pretty: Pumpkin is Good for Your Health

I love the fall. I love the holidays, the fashion, the weather, the decorations and the food. Pumpkins incorporate a little bit of everything. They’re pretty, they’re trendy, they represent the fall and they’re tasty. Pumpkins are delicious and definitely do not get enough credit for it! Learning a little bit about pumpkin beyond the pie will enlighten you on how you can add some color to your savory meals and how it can actually be good for you.

Just to get an idea of what you’re eating, here’s the nutritional breakdown of pumpkin.

In one cup of cooked pumpkin there’s 3 grams of fiber, 20% daily value of vitamin C, 16% daily value of potassium and a whopping 245% daily value of vitamin A – all for just 49 calories! Pumpkin is the definition of nutrient dense. All of the good stuff packed into one.

Pumpkin is one of the best known sources of beta carotene right up there with carrots. Beta carotene is a powerful antioxidant that gets converted to vitamin A in the body. It’s also the reason behind pumpkin’s vibrant orange color. Vitamin A and beta carotene provide a number of health benefits that affect many aspects of health. The more you know the more you’ll want to incorporate pumpkin into your daily life.

Get Your Heart Pump-kin

Pumpkin isn’t exactly the first food you think of when you want to help your heart. Surprisingly it affects your heart in more than one way.  Firstly it is a good source of potassium. Potassium is almost as important as sodium for the treatment of blood pressure. Getting a balanced amount of potassium throughout your week will keep your blood pressure in check. When your blood pressure is normal, your heart will be able to function optimally to get blood to the places your body needs.

Vitamin C is also an important nutrient for heart health. As I mentioned before, 1 cup of cooked pumpkin is a good source of vitamin C. It slows down the progression of atherosclerosis by protecting the arteries against damage. It keeps the skin that surrounds the arteries up to par so they can be stable and flexible. Arterial flexibility is important for keeping up with blood pressure.

Pumpkin for Pregnancy

According to Harvard Medical School’s Health Publications, women who consume more iron from plant sources like beans, spinach and pumpkin, have greater fertility. And the best way to increase iron absorption from plants is by pairing it with a citrus – i.e. drinking lemon water with dinner. Pregnant women also benefits from the vitamin A content in pumpkin. Vitamin A is essential during pregnancy and lactation because it plays an important role in hormone synthesis.

Pumpkin for Your Prostate

This vibrant vegetable also has cancer fighting properties like most fruits and vegetables do. Organic compounds and vitamins found in natural plants reduce the risk of developing some cancers. Pumpkin has high levels of beta carotene which has shown positive benefits on one specific type of cancer, prostate cancer.

What can you do at home?

Of course, using fresh pumpkin will allow you to reap the most health benefits, but canned pumpkin can also do the job. If you’re at the store and you’re looking for a pumpkin to eat, or to decorate, choose a firm, heavy, brightly colored pumpkin that is free from blemishes. Avoid dull colored pumpkins that have uneven skin with soft spots or cuts.

If you do opt for the canned variety, make sure you do not grab pumpkin pie mix, which is usually shelved right next to canned pumpkin in the grocery stores. It is similar but it can have unwanted added sugars, syrups, preservatives and spices.

Pumpkin has a mild sweetness and nutty flavor, much like squash. It pairs well with sweeter foods and grains. Try pumpkin for dinner with brown rice, quinoa, apricots, raisins and even a sprinkling of cheese.

Your Turn to Take Action: Experiment with pumpkin this fall by purchasing one to cook for dinner. Try out different recipes that you and your family will like!

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