Autumn has arrived, signaling that many of us have been indulging in comforting food and beverages for the past several weeks. Whether it's pumpkin spice lattes (for those unfamiliar with them), granola, soup, pie or ice cream, savoring the soothing taste of pumpkin is idyllic for fall. Although most commercially available pumpkin-themed foods lack the actual vegetable, pure pumpkin carries an abundance of health benefits.
Now let's talk about how people typically consume pumpkins before we dive into their nutritional advantages. Many are only accustomed to giant ones used for carving and as decorative items on their front porch during Halloween but there exist a variety of this nutritious vegetable species. The easiest one to cook with or eat--and also commonly found in grocery sections during this season--is sugar pumpkin; these are small and round shaped. Not everyone has time to chop and prepare it so another popular manner of using pumpkins at home especially while baking pies or preparing coffee-based drinks post dinner is by purchasing canned versions which eliminate all embracing cooking efforts. Nutritional value categories both ways- whole versus its canned version hold minute variations.
Nutritional data for 1 cup of tinned, mashed pumpkin
- Calories intake: 83
- Fatty substances: 0.7 grams
- Proteins content: 2.7 grams
- Carbs concentration: 19.8
- Fiber amount: 7
- Sugar levels: 8
Nutritional Facts for 1 cup of raw, cubed pumpkin
- Caloric value: 126
- Fats: 0 grams
- Proteins: 1 gram
- Carbs: 7.5 grams
- Dietary fiber: 0.5 grams
- Sugars: 3 grams
Eating a bowl full of pumpkin can flood your body with myriad nutrients -- vitamins, minerals and antioxidants. Straight from nature's lap to your plate, this healthy food makes every autumn dish even better! Keep reading to discover more about the incredible health benefits reaped by including pumpkin in your diet! Visit our comprehensive guide for additional tips on wholesome eating regimes.
Fiber Boost is a Benefit
"Pumpkin is packed with fiber, efficiently helping you reach your recommended daily intake of about 28 grams with a 2,000-calorie diet plan," suggests Elizabeth Ward, MS, RDN and co-author of The Menopause Diet Plan: A Natural Guide to Hormones, Health and Happiness.
Cooked pumpkin as well as canned ones are sources of fiber - the canned variety contains seven grams per cup while the cooked whole pumpkin has two grams. "Incorporating pumpkin into your meals contributes towards maintaining regularity in digestion and promoting good gut health," says Maggie Michalczyk, RDN at Once Upon a Pumpkin. "Moreover, it helps eliminate cholesterol from the body together with balancing blood sugar levels and keeping you satisfied longer."
Among various types present in pumpkins is prebiotic fiber that serves to feed beneficial bacteria in your gut contributing significantly towards optimal digestive functionalities," explains Michalczyk. As cited by an article published on Current Developments in Nutrition, prebiotic fibers like those found in pumpkins support calcium absorption capacity enhancement besides mitigating risk associated with allergies and enhancing immunity.
Enhancing your skin's health could be within your grasp.
Autumn brings an abundance of culinary delights typical of the season, but it also denotes a drop in temperatures which can lead to drier skin. How about killing two birds with one stone by indulging into a fall time delicacy - pumpkin- that caters not only to your palate but also proves beneficial for your skin?
According to Michalczyk, "Pumpkin is packed with three essential vitamins that are great for the skin: vitamin A, C and E". As verified through this link on nutrients in canned pumpkin, a mere cup will provide you with 10 micrograms of Vitamin C (The daily recommended dose ranges between 75 and 90 micrograms), while giving you roughly 1,900 micrograms of Vitamins A (Whereas the Daily Value(DV) usually lies between 700-900 micrograms ) and finally topping it off with another 2.5 Microgrammes of Vitamin E(With its respective DV being up to15 microgrammes)
Michalczyk further adds,"Beta-carotene transforms into vitamin A inside our bodies playing key role in shielding cells from detrimental UV radiation. The production of collagen alongside maintaining hydration levels is heavily reliant upon adequate concentration on Vitamin C presence. Moreover,Vitamin E acts as an integral antioxidant preventing damage caused due excessive free radicals."
Pumpkin Has Significant Benefits for Eye Health
If we talk about vitamins, pumpkin is laden with vital vitamins and minerals along with strong antioxidants. Therefore, including this food in your diet - be it fresh, frozen or canned - can have significant benefits on your health. For example, a specific antioxidant known as beta-carotene stands out in pumpkins due to the distinct orange hue it imparts; additionally, it has remarkable positive impacts on eye health.
"Upon ingestion, the plant pigment beta-carotene converts into vitamin A within our body which plays an instrumental role in sustaining good eye health," opines Michalcyzk. Beta-carotene does not stand alone; there are other beneficial components present in pumpkins that cater to our eyes' well-being too. "Lutein and zeaxanthin found in high concentrations within pumpkins have been associated with reduced risks of developing age-associated macular degradation and cataracts", elaborates Michalcyzk.
Pumpkins can fortify your immune system.
Pumpkin, due to its rich content of vitamins A and C, is a vegetable celebrated for fortifying the body's immunity. Michalcyzk notes that "pumpkin brims with antioxidants in addition to sizeable amounts of vitamins A and C, all working synergistically to bolster our immune functions." This strengthens its place as an important inclusion in our winter season diets.
According to a 2022 study published by Applied Food Research, the search for functional foods that positively impact immunity during the COVID-19 era revealed pumpkin as one promising prospect. The research underscores the benefits of integrating more pumpkin into everyday nutritional regimes owing largely to its robust concentrations of beneficial vitamins, minerals, and other compounds which optimize immune health.
Pumpkin Supplies Potassium
Apart from boasting vitamins A, C and E along with powerful antioxidants and a substantial amount of fiber, pumpkins serve as an excellent source of potassium too. Consuming one cup of pumpkin provides about 500 micrograms of this vital nutrient. Given that the daily value (DV) for potassium is 4,700 micrograms, including this food in your diet can contribute significantly to attaining this daily target.
Several reasons underscore why maintaining suitable levels of potassium is critical for health. As per Ward's observations, among other benefits "pumpkin acts as a supplier of potassium necessary for supporting healthy blood pressure parameters besides ensuring regular heart rate and muscle functioning." Michalcyzk fo further mentions how "Sound muscle contraction needs sufficient amounts of potassium."
According to National Institutes of Health, having less than required levels of this essential mineral could elevate the risk factors associated with kidney stones or disrupt bone turnover processes exacerbating bone tissue damage.
Consuming pumpkin may be advantageous for heart health.
When examining the composition of vitamins and antioxidants in a pumpkin, it becomes evident that this mix is incredibly conducive for promoting good heart health. "The potassium, Vitamin C, fibres and abundant antioxidants found in pumpkins considerably contribute to guarding your cardiac health," exclaims Michalcyzk.
According to International Journal of Cardiology, potassium plays an essential role in managing high blood pressure levels - a condition directly affecting one's heart as excessive pressure on arteries might hinder blood circulation to your heart. The scientific journal Nutrients further adds that dietary fiber plays a vital part in reducing cholesterol levels and mitigating the risk associated with cardiovascular diseases. Thus, incorporating more pumpkin into your daily diet will surely give some love back to your dear ol' ticker.
Nutritional merit of Pumpkin seeds
In case you enjoy pumpkin seeds, or as some call them - pepitas, these little snacks pack quite a health punch. "Despite their small size, pumpkin seeds are nutritional powerhouses," explains Michalcyzk. "They boast plant-centric protein, fiber and beneficial fats and they're a commendable source of zinc – vital for skin maintenance and bolstering the immune system."
