‘Tis the season for pumpkins! It’s hard not to notice the end caps at the grocery store that display pumpkin cookies, pumpkin donuts, pumpkin bread…the list goes on! Even coffee chains and fast food restaurants advertise pumpkin coffees and other items. Although these once-a-year items are a treat for those of us who look forward to them, many contain very little pumpkin and therefore contain very little nutrients that pumpkin provides. So what is the health punch in pumpkin?
The vibrant color orange in pumpkin comes from beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for vision as it helps the retina absorb and process light. Just 1 cup of pumpkin provides 200% of the recommended daily intake of vitamin A. Beta-carotene has also been linked to healthy skin, as it helps protect the skin from harmful UV rays.
Healthy weight/digestive health
Pumpkin is a helpful aid in weight loss or weight maintenance. It is very concentrated in fiber, which keeps us fuller for longer which helps to prevent overconsumption at meals and excessive snacking. Fiber is also essential for a healthy digestive tract. I cup of canned pumpkin has about 7 grams of fiber, which is more fiber than 2 slices of some bread!
Consistent vitamin C intake has been linked to a stronger immune system and may help prevent colds or help us recover from colds more quickly. Pumpkin is an excellent source of vitamin C and can be eaten as a natural immunity booster!
How can pumpkin be incorporated into recipes? Add canned pumpkin to smoothies! It will add to the smooth texture and will also provide an array of nutrients. Pumpkin bars can be made with minimal sugar and cinnamon and nutmeg for strong flavoring agents. Lastly, canned pumpkin can be used to make creamy soup topped with pumpkin seeds for a bowl filled with fiber that will keep you fuller for longer!