It’s October and you know what that means…the Power of the Pumpkin. We felt the assault of all things pumpkin as early as August this year, but it won’t be long before we are fully enveloped in a cloud of pumpkin spice.
When we talk about the Power of the Pumpkin, we’re not talking about sitting out in a pumpkin patch with a beagle and a blanket waiting for the Great Pumpkin to arrive. We aren’t talking about sitting in a coffee shop drinking a pumpkin spice latte topped with whipped cream, cinnamon and nutmeg. And we aren’t even considering any of the 390 pumpkin activity ideas Pinterest has for us.
We’re talking about getting down to the nitty, gritty, not the ooey, gooey, slimy parts of the pumpkin, but the meat and seeds, which pack a punch when it comes to our health.
Pumpkin and pumpkin seeds are considered nutritional powerhouses. They have many health benefits and are highly nutritious. Pumpkin seeds are also known as pepitas. As the SavoryfulTeam says in an article earlier this year, this humble fall favorite could be the secret weapon in your health arsenal, helping you stay robust and resilient year-round.
Considered a winter squash, pumpkin is native to North America and is most popular during the fall months around Halloween and Thanksgiving. In addition to recipes, pumpkins are used by children as a jack-o-lantern or by adults in a cornucopia centerpiece paired with dried corn, decorative gourds, and brightly colored leaves.
This orange orb is considered a vegetable but is scientifically a fruit because it contains seeds. However, it’s nutritionally more similar to vegetables than to fruits.
We all enjoy pumpkin pie, pumpkin bread, pumpkin soup, and a variety of other pumpkin desserts. It’s the health benefits that are most important.
Pumpkin May Help Boost Your Body’s Immunity
This nutrient-rich food may help strengthen your immune system. Pumpkin is packed with beta-carotene, which your body turns into Vitamin A, which is crucial for fighting infections and helps your body build a strong immune system.
Chronic Diseases
Pumpkin contains powerful antioxidants which help neutralize molecules in your body produced by your body’s metabolic processes. These molecules can destroy harmful bacteria, but can also lead to a stress which is linked to such chronic illnesses as heart disease and cancer. The antioxidants work to prevent cell damage. They also may protect skin from sun damage and reduce the risk of cancer, eye diseases, and other health issues.
Pumpkin seeds can help relieve an overactive bladder and reduce prostate enlargement, a condition that can make it difficult to urinate.
Pumpkin seed extract offers a natural way to support women’s health during and after menopause. It’s rich in nutrients, especially minerals and plant-based compounds that mimic estrogen in the body. These ingredients can help manage some of the changes women experience during this phase of life.
Pumpkin seeds are an excellent source of magnesium, which is a powerhouse nutrient. It’s involved in more than 600 different processes in your body, making it crucial for good health.
Rich in Vitamin A
As people age, it’s not common for their eyesight to decline or even fail. The nutrients and compounds found in pumpkin, however, can help maintain strong eyesight as a person ages and reduce the risk of vision loss. Once again, this is all attributed to our friend, Vitamin A, which is crucial for eye health. One of the leading causes of blindness in the world is a Vitamin A deficiency. People who consume more beta-carotene have a much lower risk of developing cataracts, a common cause of vision impairment. Lutein and zeaxanthin, also found in pumpkin, can reduce the risk of age-related macular degeneration and cataracts, both conditions found in older adults.
Dropping Pounds
One cup of pumpkin contains less than 50 calories, making it a low-calorie option for people watching the scale. This is due to its water content, which is 94%. The low-calorie density of pumpkin allows you to eat larger portions while consuming fewer calories compared to other carb sources. Pumpkin seeds contain 22 percent fiber which can help you lose weight while also controlling your appetite.
Healthy Skin
While the outer skin of most pumpkins has a nice, sleek orange surface, you do find a particular variety or two that look like they could use a visit to the dermatologist. But if you are eating pumpkin, you won’t! Pumpkins are rich in nutrients that contribute to healthy skin. Again, Vitamin A plays a part in that. A single cup of cooked pumpkin provides 245% of the recommended daily intake for Vitamin A. Pumpkin seeds also slow the process of skin aging as they contain fatty acids like omega-3 and omega-6, which your body requires but cannot manufacture themselves.
A Healthy Heart
The big orange orb is also rich in potassium, Vitamin C, and fiber, all of which are good friends when it comes to cardiovascular health. Higher potassium intake is linked to lower blood pressure and a reduced risk for strokes. The high level of antioxidants also found in pumpkin may also help protect from LDL cholesterol accumulating along blood vessel walls which can lead to restricted blood flow and increased risk of heart disease. Pumpkin’s fiber content may also help manage cholesterol levels. Pumpkin seeds contain magnesium, zinc, and fatty acids, which can help lower blood pressure and reduce the risk of heart disease.
Getting Some ZZZZZs
The tryptophan content found in pumpkin seeds may have you sleeping like a baby, or at least provide improved sleep quality. Tryptophan serves as a precursor to both serotonin and melatonin, both which help with sleep regulation. Serotonin helps with the regulation of mood and promotes relaxation, while melatonin controls the sleep-wake cycle. Both play a crucial role in inducing and maintaining sleep. When paired with tryptophan, zinc and magnesium found in pumpkin seeds help treat insomnia.
Magnificent Magnesium
You’ll find plenty of magnesium in pumpkins, which is crucial for bone growth and strength. Those with an adequate magnesium intake tend to have higher bone density, thus helping reducing the risk of fractures and osteoporosis. The magnesium contained in pumpkin seeds is sufficient to meet about 65% of the daily recommended magnesium intake for adults.
Hair Today, Gone Tomorrow
Pumpkin seed extract helps prevent nutrient deficiency-related hair loss in men and women. Antioxidant properties provide anti-inflammatory benefits which support hair health. It also helps stimulate hair follicles, improves nutrient delivery, and enhances scalp circulation.
Prevents Kidney Stone Formation
Pumpkin contains compounds that may help reduce the concentration of kidney stone-forming substances in urine. It’s also a good source of water, which is crucial for preventing kidney stones. Staying well-hydrated helps dilute urine, making it less likely for minerals to crystallize and form stones.
Improved Digestion
Fiber is key for good digestion, and pumpkin is full of it. When you eat pumpkin, you’re giving your body a good dose of fiber, which helps keep things moving smoothly in your digestive tract. Think of fiber as a gentle broom for your insides. It sweeps through your digestive system, helping to clear out waste and keep you regular. But fiber does more than just keep you regular. It also feeds the good bacteria in your gut.
Adding pure pumpkin nutrition to your diet is easy. You can use it in soups, bake it into breads or pies, or even blend it into smoothies. It’s a versatile food that can boost the nutritional value of many dishes while adding great flavor.