Pumpkin! Spotlight on a Fall Nutrition and Flavor SUPER Star
by TKP Registered Dietitian Toni Toledo
We see pumpkin everywhere this time of year- it is a favorite autumn ingredient. Have you ever wondered – “What is so good about pumpkin?”
Pumpkin IS very nutritious and more versatile than you may think. It can be cooked into savory and sweet dishes alike. We will review the nutritional properties of pumpkin and some its various health benefits.
Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a fruit since it contains seeds. Yet, in terms of nutrition, it’s more like a vegetable.
Pumpkins are native to North America and historically they play a big role in two holidays. They are carved into jack-o’-lanterns for Halloween and cooked into pies for Thanksgiving dessert in the United States and Canada.
There are many varieties of pumpkins, including: Jack-o’-lantern, pie pumpkins, miniature, white, giant and more. However, most of the pumpkin that’s sold in the United States is canned.
Pumpkin is nutrient dense, meaning it has lots of vitamins and minerals and relatively few calories. Pumpkin has an impressive nutrient profile: one cup (245 grams) of canned pumpkin typically provides about 3 grams of protein, 7 grams of fiber and is loaded with a variety of nutrients, including vitamins, minerals, and antioxidants.
Pumpkin gives you a hefty dose of beta carotene, which is partially converted into vitamin A. Vitamin A can help your body fight infections by strengthening the intestinal lining, making it more resistant to infections. Vitamin C also plays a key role in immune health by strengthening the immune cells that respond when a pathogen is identified. Pumpkin also provides vitamin E, iron and folate may strengthen your immunity as well. Boost away, PUMPKIN!
There are a couple of ways in which pumpkin is good for eye health, too. That beta carotene mentioned previously also helps keep your vision sharp by helping the retina absorb light. Plus, the combination of other vitamins, minerals and antioxidants (like lutein and zeaxanthin) in pumpkin may protect against age-related macular degeneration and cataracts.
Another benefit of eating pumpkin is that that the antioxidants found in pumpkin are important for skin health. These include beta carotene and vitamins C and E as well as lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV rays.
Most of us are aware that eating fruits and vegetables supports heart health. Here’s an added bonus about pumpkin: it contains specific nutrients that are good for heart health. Particularly, potassium may help reduce high blood pressure levels. On top of that— the fiber in pumpkin may help lower blood cholesterol levels by binding with the cholesterol in the foods you eat and preventing its absorption.
With regard to cancer–pumpkins contain carotenoids, which function as antioxidants. These compounds are linked to lower risks of stomach, throat, pancreas, and breast cancers.
Let’s keep going! Eating foods rich in beta carotene, such as pumpkin, may help improve your metabolic health — that is, how well your blood sugar is managed and the distribution of fat on your body. Pumpkin is considered a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients (pumpkin clocks in at under 50 calories per cup (245 grams) and consists of about 94% of water). And that fiber we find in pumpkin can help dull blood sugar spikes after you consume carb-containing foods.
What are some ways (other than pumpkin pie) to eat pumpkin?
Pumpkin is popular in lots of baked good (e.g pancakes, pies and muffins), but it also works well in savory dishes. You can cook it into a soup or roast it with other vegetables. Canned pumpkin can be combined with broth, garlic, vegetables, and spices to make a rich, nourishing soup or chili. Canned pumpkin also makes an excellent base for dips and spreads, which you can take in the savory or sweet direction.
Just because something has pumpkin in its name doesn’t mean it’s healthy. Drinking pumpkin spice lattes, for example, doesn’t offer any of the health benefits of eating an actual pumpkin. What’s more, many pumpkin-spice-flavored sweet treats often don’t even have any pumpkin in them — only pumpkin pie spice. And while pumpkin baked goods may offer some extra vitamins, minerals, and fiber from their pumpkin content, they can contain lots of added sugar and refined carbs.
The bottom line is that pumpkin is an incredibly healthy vegetable that’s rich in fiber, vitamins, minerals, and antioxidants. It’s extremely versatile and can be used in desserts or savory dishes.
Pumpkin is delicious, versatile, and easy to add to your diet. Try incorporating pumpkin into your diet today to reap its health benefits. Remember to focus on getting the most benefits from pumpkin most often as a vegetable — and once-in-a-while as a treat or dessert. Try this Pumpkin Ginger Soup recipe for an easy meal that packs a nutritional punch!
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