Pumpkin Nutrition and Health Benefits
One of my favorite things about fall is seeing everyone’s decorations, especially my friends in America’s charming front porches with all those rustic-looking gourds, overflowing cornucopias and roadside pumpkin stands.
Can you believe there was actually a time when pumpkins were a “last resort” food? That may have been the case in colonial America, but my, how times have changed! Now this squash is absolutely revered, and rightfully so.
When I decided this was the perfect time to share some info about pumpkin nutrition with you, I realized pretty quickly that I could write volumes about it. There are just so many pumpkin benefits!
But I know you don’t have time to read all that, so I’ve distilled it into the 7 most important benefits of this superfood.
7 incredible health benefits of pumpkin
1. It contains vitamins that can boost immunity.
It's pretty convenient that the big pumpkin harvests take place in fall (read: cold season) because this vegetable is packed with nutrients that can boost your immune system. Perhaps most notably, it is high in beta carotene. That's what gives it its distinctive orange color, and your body turns it into vitamin A, which helps fight infections and strengthen your immune system. It's also high in another immune-boosting vitamin, C.
2. It's high in antioxidants.
At the heart of many chronic illnesses, such as cancer and heart disease, is a state known as oxidative stress. The antioxidants found in pumpkin, such as alpha carotene and beta carotene, can help protect your body from this damaging oxidative stress.
3. It’s filling.
We’ve already talked about how important fiber is in your diet for things like digestion and overall health, and one cup of pumpkin contains around 7 grams of it. This helps you reach your daily minimum a lot faster, but let’s put it in terms that really speak to me: it fills you up really nicely, so you won’t be rummaging through the snack drawer an hour after you eat it.
4. Two words: pumpkin spice.
I’m convinced you could add pumpkin spice to almost anything and it would taste amazing. But what really interests me as a holistic nutritionist about using this spice blend in vegan pumpkin recipes is its antioxidant power.
Let’s break it down:
· Cinnamon: This spice beat out 25 other spices in a study of antioxidant activity. It’s so powerful that it can even serve as a natural food preservative!
· Ginger: Ginger possesses powerful medicinal properties and is great for nausea and menstrual pain.
· Nutmeg: This spice has anti-inflammatory and antibacterial properties, and it may even boost your mood.
· Cloves: In addition to smelling amazing, cloves are a great source of manganese, which your body needs for brain function and strong bones.
· Allspice: This spice can aid digestion and relieve gas, bloating and upset stomach. Maybe that’s why it works so well with Thanksgiving dinner! (This is not included in all blends, so feel free to leave it out if you’re having a hard time finding it at the store.)
I mean, I’d eat pumpkin spice either way, but the fact that it helps you work more nutrition into your diet is just the icing on the cake… or pumpkin bread!
5. It’s good for your skin.
I know that health is the most important thing, but we all want to look great, don’t we? Pumpkin’s high beta carotene content helps protect us from the sun’s damaging UV rays so we can keep our skin looking fresh and youthful.
Meanwhile, its vitamin C content boosts your skin’s collagen production, which is why it’s often included as an ingredient in skin products as well.
And just to sweeten the deal, it also prevents premature aging. So I can eat something delicious and look younger at the same time? That’s pretty awesome in my book!
6. Even the seeds are good for you!
Don’t toss those pumpkin seeds! Also known as pepita seeds, pumpkin seeds benefits include improved heart health and protection against some types of cancer. Just one ounce of pepitas contains 37 percent of your recommended daily amount of magnesium, a mineral many of us are lacking that helps with blood pressure, heart and bone health, and blood sugar levels.
7. You can use it in place of eggs
When you eat a whole food, plant-based diet, one challenge I’ve found is replicating my favorite baked goods without eggs. Enter pumpkin puree. It has just the right texture to substitute for eggs and/or oil in baked goods, such as quick breads and muffins. Around a quarter cup of pumpkin puree is equal to one egg; the ratio for replacing oil is 1:1.
I completely understand why pumpkin is so strongly tied to fall, but there is no reason it can only be enjoyed in the cooler months. You can make all sorts of vegan pumpkin recipes, from pastas and burritos to muffins and quick breads, any time of year. Enjoyable in sweet and savory dishes alike, it is a low-calorie, high-fiber food that I can’t get enough of!
Don’t miss these healthy pumpkin and pumpkin spice recipes:
Pumpkin Cheese and Mushroom Quesadillas
Over the next few weeks, I’ll share with you my favorite recipes for Pumpkin and Red Lentil Soup, and Pumpkin Bread. Subscribe to my newsletter so you don’t miss them when they’re out!