When it comes to nutritional density, pumpkin packs a punch
Posted by Kelli de Sante' on 31st Oct 2021
When it comes to nutritional density, pumpkin packs a punch.
Nutritionally rich pumpkin is in season and full of the antioxidants you need to stay healthy.*
Over the course of the last few blogs, we have discussed the importance of phytonutrients, antioxidants, and the benefits of eating in-season produce. This time, let’s explore one of those in-season items that are full of phytonutrients and antioxidants…and you don’t have to look far, just head to your local pumpkin patch!
Pumpkins can be found everywhere right now. It may seem overboard sometimes with pumpkin this and pumpkin that. Well, why not indulge a little? It is delicious, nutritious and if it isn’t combined with a bunch of sugar and other unhealthy ingredients, it is healthy beyond belief! So while the pumpkin spice latte with whip cream sounds and smells wonderful, opt for a healthier way of consuming your pumpkin.*
Pumpkin is most commonly known and thought of as a vegetable, but it is technically a fruit because it has seeds. Its nutritional profile is more like a vegetable as well.1*
Pumpkin is considered a nutrient-dense food, which means it’s incredibly low in calories despite being packed with nutrients. Pumpkin is less than 50 calories per cup and consists of 94% water. It is good food for weight loss because you can eat a lot of it without getting too many calories and it is satisfying and helps you feel full because it is a good source of fiber.1*
Additionally, the seeds can be cleaned and cooked and are also nutritious. They’ve been known to improve bladder and heart health. 1*
What makes pumpkin so healthy you ask? Like other bright and colorful fruits and vegetables, pumpkins are full of carotenoids which are compounds that can function as antioxidants. Carrots, yams, sweet potatoes, papaya, watermelon, cantaloupe, mangos, spinach, kale, tomatoes, bell peppers, and oranges all contain carotenoids. There are more than 600 carotenoids and in the Western diet, the most common are beta-carotene, alpha-carotene, lycopene, beta-cryptoxanthin, lutein, and zeaxanthin, each carrying a distinct set of actions and benefits. Carotenoids need to be consumed with fat to be absorbed properly by the body. 2*
Antioxidants can neutralize the free radicals that damage your cells which may protect against certain cancers. Free radicals are molecules produced by the body’s metabolic process. They are highly unstable but have useful roles such as destroying harmful bacteria. But when there are too many free radicals in the body, it creates oxidative stress which is linked to chronic illnesses including cancer and heart disease. Antioxidants neutralize free radicals, stopping them from damaging cells. Antioxidants have been shown in test tubes and animal studies to protect the skin against sun damage by acting as a natural sunblock, protecting skin cells against damage from harmful UV rays, and lowering the risk of developing cancer, eye disease, and other conditions. Trials involving humans are still limited, but the laboratory trials are promising.1*
“…Carotenoids are associated with antioxidant activity, eye health, immune system activity, intercellular communication, and reduced risk of cancer and cardiovascular disease. The body can covert alpha-carotene, beta-carotene, and beta-cryptoxanthin into vitamin A (retinol), which is associated with anti-aging and immune system function. Lutein and zeaxanthin are the only carotenoids found in the retina and are associated with lower risks of macular degeneration…”1*
Pumpkin has lots of Vitamin A and C.
Pumpkin is high in Vitamin A which is great for strengthening the body’s natural immune system and high in Vitamin C which helps increase white blood cell production, helps wounds heal faster, and is important for collagen production and healthy skin. You’ll also get a boost of Vitamin E, iron, and folate when you eat pumpkin, which is all linked to lowering your risk of vision loss. Pumpkin is also one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts. 1*
One cup of pumpkin contains the following vitamins and nutrients:
- Vitamin A: 245% of the Reference Daily Intake (RDI)
- Vitamin C: 19% of the RDI
- Potassium: 16% of the RDI
- Copper: 11% of the RDI
- Manganese: 11% of the RDI
- Vitamin B2: 11% of the RDI
- Vitamin E: 10% of the RDI
- Iron: 8% of the RDI
- Small amounts of magnesium, phosphorus, zinc, folate, and several B vitamins.1*
Pumpkin seeds are also highly nutritious. “…Pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate, and beta-carotene, which the body converts into vitamin A…”3*
Both pumpkin seeds and pumpkin are good sources of fiber which makes them a great prebiotic for the healthy bacteria in the gut. This is just another reason pumpkin is a great choice this time of year. Body Biotics™ Bio-Identical SBO Probiotics Consortia™ provide the probiotics and the prebiotics you need to supplement your diet to ensure you are keeping your gut healthy, but eating the right foods, full of fiber and low in sugar is the other part of the equation to keep those good bacteria multiplying and keep the unhealthy bacteria in check.* 1*
Pumpkin is also good for dogs…”…Pumpkin flesh is high in soluble fiber, and can be an excellent remedy for both diarrhea and constipation. The fiber in pumpkin also helps feed beneficial gut bacteria, which will improve intestinal health. Pumpkin helps control diarrhea by absorbing excess moisture and adding bulk to your dog’s stool…”4*
Lastly, visit your local pumpkin patch to support local farmers and merchants. The kids love it and it is a healthy family activity! Carve one up, use the goodness inside, and put the jack-o-lantern out for Halloween.
Aside from pumpkin pie and pumpkin bread, pumpkin is easy to dice up and drizzle with some olive oil and season with salt, pepper and simply roast in the oven. It can also make a wonderful soup. There are lots of recipes online…so go crazy!
During this time of year, enjoy those fruits and vegetables that are in season and full of nutritional benefits…like pumpkin!
Healthiest wishes,
Kelli
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