Fall is here in its red and gold glory. What a popular time to decorate your home with gourds, Halloween decorations, and good-looking pumpkins! However, few people realize that their jack o’lantern is much more than just a “pretty” (or scary!) face. Consuming pumpkin and pumpkin seeds offers loads of health benefits as well. With so many delicious pumpkin recipes available and the super nutritional rewards, it is no wonder why pumpkin makes a great addition to your diet.
Nutritional Superstars
Pumpkins are valuable sources of vitamins and minerals, including carotenoids, lutein, and zeaxanthin. Carotenoids are the reason for a pumpkin’s orange, and occasionally yellowish, color. These free radical fighters have shown in some studies to help prevent cataracts, promote eye health, and reduce the risk of macular degeneration, which can cause blindness. The carotene in pumpkin helps reduce inflammation in the body, and several studies suggest pumpkin can even help slow the aging process. Pumpkin contains such essential minerals as zinc and iron. Lack of zinc in the diet can contribute to osteoporosis, and iron is an essential component of the red blood cells. Pumpkin is also rich in the minerals potassium, calcium, magnesium, and phosphorus. Besides being chock full of fiber, which aids in intestinal and bowel health, pumpkins are nutritionally rich in vitamins A, C, D, E, and K as well as B-complex.
For those trying to lose weight in a healthy way, the welcome news is that eating pumpkin is no problem, because pumpkin is naturally low in calories and fat content (a word of caution, though: your weight loss diet does require strictly limiting pumpkin in its delicious but calorific “dessert” and sugar-added forms!). Pumpkin’s nutrients also assist in lowering the risk of heart disease and enhancing the immune system, and can be beneficial in managing bladder infections, kidney stones, and some parasitic/intestinal problems.
Pumpkin Seeds
Wait, there’s more good news … pumpkin seeds are rich in nutrients and make a delicious snack! In nature they are dark green in color and are often sold in jars or bags either raw or toasted. The seeds are a nice addition to salads and mixed vegetables, and pumpkin seed oil can be added to an assortment of salad dressings. Some studies suggest that eating pumpkin seeds promotes prostate health and stronger bones (an important Halloween note!); acts as an anti-inflammatory measure for various body joints; and introduces phytosterols, which have been shown to lower cholesterol.
