Nutrition Tips: Health Benefits of Pumpkin
Happy Spooky Season! Many people appreciate the beginning of October for the uptick in all things Halloween, including scary movies, haunted amusements, and fall treats. And one of the most time-honored Halloween traditions for kids here in the United States is, of course, picking out the perfect pumpkin for carving. But that perfect pumpkin can be so much more than just a decoration! When you get your pumpkin for carving this year, consider getting a second one to eat and check out all of the awesome health benefits of pumpkins below!
1. They are loaded with beta-carotene.
What gives pumpkins their fall-themed bright orange color? Beta-carotene! Beta-carotene is a carotenoid that has antioxidant properties and is beneficial to our bodies in numerous ways. Once we consume beta-carotene, our bodies convert it to Vitamin A to benefit our eyes and immune systems, among other functions. One cup of pumpkin contains almost 200% of the daily requirements of Vitamin A for those on a 2000 calorie diet!
2. They contain lots of fiber.
Fiber helps keep us filling full after meals, but many adults do not consume the recommended amount of 25-30 grams per day. One cup of pumpkin contains approximately 7 grams of fiber, helping us to reach the daily recommended amount in a delicious way!
3. Pumpkin seeds are full of healthy fats, micronutrients, and protein.
Pumpkin seeds contain many micronutrients necessary for our bodies to function, including magnesium and potassium. They also are one of the best plant-based sources of omega-3 fatty acids, a healthy fat beneficial to our hearts and brains. Omega-3 fatty acids are generally found in fatty fish like salmon, so consuming pumpkin seeds can help those on a plant-based diet consume the necessary amounts without eating animal proteins. Pumpkin seeds are also a good source of protein, which is necessary for muscle growth and repair, and to help us feel full. You can add pumpkin seeds to just about any meal or any snack that calls for an added crunch! It can be added to your morning oatmeal or baked into a muffin, as a topping to your salad for lunch, or even sprinkled on a soup or curry for dinner.
There are many ways to break down a fresh pumpkin into cubes or puree, but if it seems overwhelming or spooky, it’s just as nutritious to get canned pumpkin and use it in your recipes. These amazing health benefits of pumpkin, as well as many others, make pumpkins a staple in the fall – not only on your doorstep but also in your kitchen!
