With the ‘spooky season’ that is halloween upon us what better time to discuss the nutritional benefits of pumpkin.
The pumpkin is famed for little ones carving them out to use as lanterns as they troll the neighbourhood asking for goodies and sitting on windowsills with a candle flickering inside on October 31st.
Something which is often overlooked is the plethora of health benefits provided by the pumpkin. This blog will explore the incredible benefits of pumpkin and its seeds.
First things first, let’s look at the humble orange gourd as we start our explanation of the benefits of pumpkin.
1. Rich in Vitamins and Minerals
Pumpkins are full of essential vitamins and minerals. They are an excellent source of vitamin A, which is vital for maintaining good vision, a strong immune system, and healthy skin.
A single cup of cooked pumpkin contains more than 200% of your daily recommended intake of vitamin A.
2. Low in Calories, High in Fibre
Pumpkin is a low-calorie food, making it a guilt-free addition to your diet.
Another one of the benefits of pumpkin, is it is high in dietary fiber, aiding in digestion, and promoting feelings of fullness, which in turn means it’s less likely that you turn to unhealthy snacks as hunger is kept at bay, meaning pumpkin can be very beneficial for weight management.
This is similar to many fruits including the Papaya. Read my blog on the Benefits of Papaya.
3. Antioxidant Rich
Pumpkins are packed with antioxidants, including beta-carotene, which can help neutralise harmful free radicals in the body, therefore reducing inflammation throughout.
This can potentially lower the risk of various chronic diseases and even reduce the risk of developing cancer.
4. Improve Heart Health
One of the benefits of pumpkin are they are high in the electrolyte potassium which contributes to maintaining healthy blood pressure levels, while the antioxidants may reduce the risk of heart disease.
Additionally, the fiber in pumpkin can help lower LDL cholesterol (otherwise known as bad cholesterol) levels.
Benefits of Pumpkin Seeds
We have talked about the pulp of the pumpkin, now lets look at the seeds and explore how the seeds provide further benefits of pumpkin.
1. Nutrient Dense
Pumpkin seeds really are nutritional powerhouses. They are rich in protein, healthy fats, and a wide range of vitamins and minerals, including magnesium, zinc, and iron.
They are also rich in antioxidants such as selenium and beta-carotene helping dampen down inflammation in the body.
2. Healthy Heart
The phytosterols found in pumpkin seeds can help lower LDL cholesterol levels, reducing this bad cholesterol significantly reduces the risk of heart disease.
The seeds’ magnesium content further supports cardiovascular health.
3. Improve Sleep
Pumpkin seeds contain tryptophan, an amino acid that can improve sleep. Tryptophan is converted into serotonin, which is then converted into melatonin, a hormone that regulates sleep.
Therefore, pumpkin seeds can be a great snack just before bed, showing another one of the fantastic benefits of pumpkin.
4. Immune Booster
The high zinc content in pumpkin seeds is beneficial for the immune system. It helps with the production of immune cells and promotes optimal immune function.
They are also high in fibre which helps support our gut health, which is an essential part of our immune system.
How Do You Incorporate Pumpkin and It’s Seeds Into Your Diet?
1. Pumpkin Puree: Use pumpkin puree in soups, stews, smoothies, and baked goods. It’s a versatile ingredient that adds nutrition and flavour.
2. Roasted Pumpkin Seeds: Roast pumpkin seeds with a sprinkle of salt or your favourite seasonings for a healthy, crunchy snack.
3. Pumpkin Seed Butter: Like almond or peanut butter, pumpkin seed butter is a delicious spread for toast or dipping for fruits and vegetables.
4. Pumpkin Soup: Create a creamy pumpkin soup using fresh or canned pumpkin puree for a warm, comforting meal, fanatastic in the autumn and winter months.
5. Pumpkin Smoothies: Add a scoop of pumpkin puree to your morning smoothie for a fall-inspired, nutritious breakfast.
6. Simple Pumpkin Seeds – Yes, just have a packet available and enjoy a nice healthy snack of around 25 grams of pumpkin seeds.
Pumpkin and its seeds offer a wide range of health benefits that can enhance your well-being in numerous ways.
From providing essential nutrients to supporting heart health. These Halloween favourites deserve a place in your diet year-round.
Nutritional Gem
So, as you savour the delights of pumpkin spice lattes during the Halloween season and before you throw away the inside of your pumpkin after carving, don’t forget to appreciate the nutritional gems that pumpkin and its seeds truly are.
Incorporating them into your diet can be a flavourful and health-conscious choice, ensuring you reap the many benefits of pumpkin.
If you would like to know more on how you can optimise your health through diet please take a look at the Nutritional Consultancy part of my website.
Happy Halloween!
