The iconic pumpkin belongs to the Cucurbitceae family and is native to North America. Popular around Halloween and Thanksgiving, in the United States pumpkin typically refers to Cucurbita pepo, an orange type of winter squash. But in other regions, like Australia, the term often refers to any type of winter squash. Though commonly thought of as a vegetable, pumpkin is scientifically a fruit because it contains seeds. It’s nutritionally more similar to vegetables than fruits because beyond its delicious taste, pumpkin has impressive nutritious value and is linked to many health benefits.
Great for your eyes, and then some
Just like their orange cousins, the carrot and the sweet potato, pumpkins are rich in beta carotene. Your body changes this antioxidant into vitamin A, critical for vision, warding off germs, and for helping your reproductive system work the way it should. It also helps your heart, lungs, kidneys, and other organs stay healthy.
Pumpkins’ high levels of vitamin A, lutein and zeaxanthin may also protect your eyes against sight loss and lower risks of age-related macular degeneration and cataracts. One cup of pumpkin can give you 245% of the recommended daily vitamin A. Plus, it contains good amounts of vitamins C and E, which function as antioxidants and may prevent free radicals from damaging your eye cells.
Packs vitamins that boost immunity
Pumpkin is loaded with nutrients that can boost your immune system. It’s high in beta-carotene, which your body turns into vitamin A, and studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.
Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and wounds heal faster. It’s a good source of vitamin E, iron and folate — all of which have been shown to aid the immune system as well.
Lots of antioxidants
Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. Excessive free radicals in your body, however, create a state called oxidative stress which is linked to chronic illnesses, including heart disease and cancer. The antioxidants in pumpkin, such as alpha-carotene, beta-carotene and beta-cryptoxanthin, can neutralize free radicals, stopping them from damaging your cells.
Nutrient rock star
Pumpkin is incredibly low in calories while still packed with nutrients. At under 50 calories per cup, pumpkin is a weight-loss friendly food because you can consume more of it than other carbohydrate sources, like rice and potatoes, and still take in fewer calories. Plus, pumpkin is a good source of fiber and potassium. Fiber helps maintain a healthy weight, promotes digestive health, lowers risk of diabetes, heart disease and some types of cancer. Higher potassium levels can lower your risk of stroke, kidney stones, and type 2 diabetes. Potassium may also increase bone mineral density, boosting your bone health.
Good for your heart
Pumpkin’s rich orange color is a sign that it’s packed with potassium. This is crucial for lowering blood pressure. Unsalted pumpkin seeds are also rich with minerals and plant sterols that raise HDL cholesterol levels (the “good” kind) and help keep blood pressure numbers down, too. Pumpkin is high in potassium, vitamin C and fiber, which have been linked to heart benefits.
Studies have shown that people with higher potassium intakes have lower blood pressure and a reduced risk of strokes — two risk factors for heart disease. Pumpkin is also high in antioxidants, which may protect “bad” LDL cholesterol from oxidizing. When LDL cholesterol particles oxidize, they can clump along the walls of blood vessels, which can restrict your vessels and raise the risk of heart disease.
Keeps your skin strong and healthy
Pumpkins are loaded with nutrients that are great for your skin. For one, it’s high in carotenoids like beta-carotene, which your body turns into vitamin A. Studies show that carotenoids like beta-carotene can act as a natural sunblock: when ingested, carotenoids are transported to various organs including your skin where they help protect skin cells against damage from harmful UV rays. Plus, pumpkins contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV rays.
Beta carotene also works to combat the effects of aging on your skin and helps ease inflammation, which keeps your skin –– and your body –– calmer and happier.
Pumpkin is also high in vitamin C, which is essential for healthy skin — your body needs it to make collagen, a protein that keeps your skin strong and healthy.
Versatile and easy to include in your diet
Pumpkin is delicious, versatile and easy to use in your everyday cooking and baking. Its sweet flavor makes it a popular ingredient in dishes like custards, pies and pancakes. However, it works just as well in savory dishes such as roasted vegetables, soups and pastas. Pumpkins have a very tough skin, but once cut, remove the seeds and stringy parts, then slice into wedges. Then you’re off!
Pumpkin is also available pre-cut or canned, giving you flexibility with your recipes and preparation. When buying canned, read labels carefully as not all products will be 100% pumpkin and you want to avoid added ingredients like sugar.
The seeds are also edible and packed with nutrients which offer many other benefits. Often roasted, they make a tasty snack or topping that travels well. Add them to a salad, oatmeal, homemade granola or over yogurt for a little bit of crunch. Pumpkin seeds are linked to a reduced risk of cancer, improved bladder, bowel and prostate health, and a lower risk of heart disease. The seeds have tryptophan, an amino acid that helps make the chemical serotonin. In addition to making you feel good, serotonin is also key in promoting good sleep.
Some people do experience allergies after eating pumpkin. It’s also considered mildly diuretic, which means eating a lot of pumpkin may increase the amount of water and salt your body expels through urine.
The best way to get pumpkin’s health benefits is to avoid the sugar and processing of baked goods or pumpkin flavoring. Go with more wholesome choices like roasting pumpkin in the oven for a side dish, stirring pureed or canned pumpkin into soups or sauces (even tomato sauce) to thicken, substituting pumpkin for fat or oil in breads, muffins and pancakes, adding pumpkin to plain or vanilla yogurt with some pumpkin spice and a smidge of honey on top, mix pumpkin into a smoothie or turn it into a healthy pudding.
Bliss on Broadway is ready year-round to offer a full range of massage and skin care services, including this month’s special Pumpkin Peel Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.