Carving pumpkins, roasting the seeds for nutritious snacks, and decorating candlelit faces on the porch are fall traditions enjoyed by many. However, its nutritional potential is not limited to pumpkin seeds alone.
Pumpkin pulp or pulp is a vehicle for many nutrients. “Pumpkin is a great source of potassium and fiber, two nutrients most adults are deficient in their diets,” says Joan Sarge-Blake, RD, a clinical professor of nutrition at Boston University. increase.
Pumpkin pies, breads, and muffins are common ways to enjoy the fruit, but pumpkins are technically squash. Baked goods aren’t the only option. Pumpkin cubes can be roasted and served with mains, or the cooked meat can be incorporated into soups, stews, curries, salads and chili. Perfect for the season from mid to winter.
With canned pumpkin, you can enjoy the taste of autumn all year round. Canned pumpkin makes it easy to add steamed pumpkin to smoothies, hummus, oatmeal, and pasta sauces. please give me.
No matter how you eat pumpkin, here are seven reasons why you should start today.
1. Pumpkin meat is rich in fiber and pectin, which aids digestion.
Dietary fiber is an essential nutrient primarily associated with nourishing the digestive tract and preventing constipation, but its benefits go far beyond that. In addition, fiber supports cardiovascular and metabolic health and promotes longevity. Despite the many benefits of fiber, many people don’t get enough of this nutrient.
According to the USDA, 1 cup of cooked pumpkin meat contains 7.1 grams of fiber, making it a good source. Pumpkin pulp is also rich in pectin, a type of water-soluble dietary fiber. “Pectin is a natural prebiotic that feeds the good, healthy probiotic microbes in your gut,” says Jenna Volpe of RDN, based in Austin, Texas, and this is why pumpkin is a low-FODMAP diet. That’s why it tends to be well tolerated in food, he added. Irritable Bowel Syndrome Friendly Diet Plan. According to a study published in November 2017, prebiotic strains of pectin support the gut microbiome by readjusting it towards a more anti-inflammatory state. There is likely to be. FEMS Microbiology Ecology.
2. Pumpkin is rich in potassium, which lowers blood pressure
Bananas aren’t the only option for getting enough potassium. One cup of canned plain pumpkin contains 505 milligrams (mg) of this nutrient, according to the USDA, which helps lower blood pressure levels and reduces the risk of heart disease and stroke, according to the Centers for Disease Control and Prevention. helps. (CDC). “A potassium-rich diet can help lower blood pressure in people with high blood pressure or at risk of high blood pressure by having the kidneys excrete excess sodium,” Blake explains.
Potassium is an essential nutrient, but Americans don’t get enough of it. According to the National Institutes of Health, the US population consistently consumes less than recommended amounts, so potassium is a public health concern. It is considered a nutrient with
The American Heart Association recommends 4,700 mg of potassium per day for the average adult. Too much potassium can harm people with kidney problems.
3. Beta-carotene gives pumpkin an orange hue and a vitamin A boost
If you’ve ever wondered what causes the infamous orange color of the classic jack-o-lantern, you can thank the red-orange pigment called beta-carotene, which the human body converts into antioxidant-rich vitamin A. Yes, beta-carotene is a carotenoid, a type of pigment found in fruits and vegetables that also acts as an antioxidant.
“Pumpkin is a rich source of beta-carotene, a powerful antioxidant that 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 he peppers, and cantaloupe. Can you see what they all have in common?
Vitamin A is an essential nutrient and is primarily linked to vision, immunity, reproduction, and development, but diets 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 in pumpkin may contribute to its potential cancer-fighting properties, but conclusively more research is needed.
4. Pumpkin is a good source of immune-boosting vitamins and minerals.
Your immune system is responsible for keeping your body safe from outside invaders that can harm you. is beneficial for immunity, and pumpkin contains significant amounts.
According to the Cleveland Clinic, pumpkin is a rich source of immune-boosting nutrients such as iron and vitamins A, C and E. According to the USDA, 1 cup of plain canned pumpkin contains 10.3 mg of vitamin C, making it a good source. .
It also contributes to increased iron absorption, according to a study published in September 2019. moleculeDifferent immune cells can use iron for different functions, according to a review published in November 2019. The forefront of molecular life scienceSo consuming iron-rich pumpkin can boost immunity in a number of ways.
5. Pumpkin also helps reduce inflammation thanks to beta-carotene
Just like getting sick, experiencing inflammation is an inevitable part of life. It is the body’s response to the causative agent or injury. Acute inflammation is usually short-lived, such as when you accidentally cut your finger, and usually goes away within a few days, according to the Cleveland Clinic.
Chronic inflammation can lead to disorders associated with disability and death, such as diabetes, heart disease, cancer, kidney disease and autoimmune diseases, as reported in a study published in December 2019. . natural medicineResearchers are still studying how food affects inflammation levels in the body, but a nutrient-rich diet may help, according to the Academy of Nutrition and Dietetics.
People in many countries use pumpkin for its anti-inflammatory properties, according to a review published in June 2022. plantBeta-carotene, which is abundant in pumpkin, may be partially responsible. A study published in March 2018 found that beta-carotene has powerful anti-inflammatory properties. in vivo — Researchers have found that beta-carotene exerts more potent activity than another carotenoid, lycopene.
6. Pumpkin Nutrients May Reduce Heart Disease Risk
Heart disease is the leading cause of death in the United States, according to the CDC. Medical conditions such as high blood pressure, high cholesterol, diabetes, and obesity can increase risk, but so too do lifestyle choices such as smoking, drinking, poor diet, and lack of exercise. Adding nutrient-dense foods like pumpkin can help promote heart health. Pumpkin is packed with heart-healthy nutrients, including fiber, potassium, and antioxidants.
In addition to consuming adequate calories, exercising regularly, and living a tobacco-free lifestyle, the American Heart Association recommends eating a variety of fruits and vegetables and avoiding excess sodium for heart health. We recommend reducing it.
Potassium plays an important role in the processing of sodium, so eating potassium-rich foods like pumpkin can help keep sodium levels in check. has been consistently shown to reduce the risk of heart disease and improve cholesterol and triglyceride levels. Journal of the American College of CardiologyAccording to the Cleveland Clinic, pumpkin is also rich in antioxidants, which help ward off disease by preventing free radical damage.
7. Pumpkin May Support Eye and Skin Health
Eye and skin health inevitably change as we age, but certain nutrients can provide support. According to the American Optometric Association, nutrition and eye health are linked, and they recommend eating more pumpkin because pumpkin contains nutrients that help maintain vision. Specifically, the zinc, fiber, lutein, zeaxanthin, and vitamins A, C, and E in pumpkin may be beneficial to the eyes.
“The carotenoids lutein and zeaxanthin are known to help reduce the risk of age-related macular degeneration. pointed out in the published studies. nutrients.
Both vitamins and carotenoids act as antioxidants, which may play a role as well. “Vitamins C and E can prevent processes that accelerate skin aging,” she adds.
