Every year, as soon as summer winds to an end, we are bombarded with pumpkin spice everything!
In fact, when I say pumpkin you (might) say “spice!” Or maybe you think of coffee drinks or pumpkin bread.
Pumpkins also make great decorations and are fun for kids to carve and decorate. In my area, most doorsteps and porches are adorned with pumpkins from September through November.
However, there is something else that pumpkins are great for, that we often forget. Eating!
Although we often think of eating pumpkin in the context of sweet treats, such as pumpkin pies, breads, and cheesecakes, we usually do not think about all of the ways that we can add pumpkin into our diets without all of the added sugar.
What’s in it for me?
Pumpkins are so nutritious, and contain a host of vitamins and minerals.
Vitamins A, C, E, and the mineral copper are all part of the pumpkin’s nutrient-dense makeup. Additionally, they are all powerful antioxidants, which neutralize harmful free radicals. (Watch the linked video for more information about antioxidants)
The Vitamin C found in pumpkin is a precursor to collagen, which is beneficial for joint, bone, muscle, connective tissue, and skin health.
Pumpkin also contains beta-carotene, which is an important precursor of Vitamin A. Vitamin A is vital for skin and eye health.
Additionally, pumpkin contains:
- Vitamins B2, B3 , B5 and K
- Iron, potassium, manganese, riboflavin, folate and thiamin
And don’t forget about the pumpkin seeds, which make a great snack and are high in the immune-boosting mineral, zinc.
Gut Health
Pumpkin also contains 3g of fiber per cup. Not only does fiber help to us to stay regular (I’m talking about poop!), but it helps to regulate blood sugar, maintain a healthy weight, and it is a great prebiotic.
Prebiotics feed the good bacteria in your gut, which in turn helps the good bacteria to populate your gut. Scientific studies1 are showing us how crucial gut health is to our overall health and longevity. So eating a diet rich in prebiotic fiber is vital, and pumpkin is a great choice.
How to Add Pumpkin to Your Diet
Now that you know what a nutrient-dense superstar pumpkin is, let’s talk about some ways that we can add it into your diet.
You can certainly purchase whole pumpkins, cut them, bake them and scoop out the flesh to eat or incorporate into a recipe. There are many varieties of pumpkins, and some are better for eating than others.
However, if this sounds too labor intensive for you, I love to buy canned, organic pumpkin. I usually do not recommend eating too many canned foods, since the nutrients are often compromised during the canning process. Yet, according to an article posted on the Mayo Clinic’s website, “both fresh and canned pumpkins are packed with nutrients.”2
You can add pumpkin into smoothies, breads, soups, yogurt, and my kids’ favorite, oatmeal. It’s one of those things that easily blends into recipes and does not give it a strong flavor. However, if you’re like me, you’ll add copious amounts of cinnamon and maybe some raisins and a dash of maple syrup.
References
Leave a Reply