The Power of Pumpkin

I have had a love/hate relationship with pumpkin my whole life.  One has to love pumpkin as synonymous with gorgeous fall colors, Thanksgiving, Christmas, and the awesome pie my mom always made.  But I really don't like pies at all.  As an adult I discovered a pumpkin bar recipe that is really a sheet cake with cream cheese frosting.  Awesome taste :).  High in calories :(.  So why should I include pumpkin foods in my fall, or anytime menus?  

Pumpkin really is a nutrient-dense food.  It is loaded with nutrients and fiber but low in calories.  Pumpkin carries a pedigree of key vitamins and minerals, the most outstanding, Vitamin A.  One cup of pumpkin brings us 245% of the Recommended Daily Allowance (RDA) of Vitamin A!  Vitamin A acts as an antioxidant which neutralizes free radicals (bad guys) that damage your cells.  This action decreases the risk of chronic diseases including heart disease and cancer.  Studies have shown antioxidants play a role in preventing stomach, throat, pancreatic and some breast cancers.  Take Vitamin A and add Vitamin C (19% RDA per cup) and Vitamin E (11% RDA per cup) and we can see that pumpkin will boost immune efficiency by helping wounds heal and improving white blood cell count.

Pumpkin is a heart healthy food.  Its potassium, Vitamin C, and high fiber content all have been shown to benefit heart function and health.  The antioxidants in pumpkin may prevent LDL, or bad cholesterol, from clogging arteries.  The contribution of potassium from pumpkin appears to help lower blood pressure and reduce the risk of stroke.

There are additional benefits from adding pumpkin to your diet.  The vitamins A, E, and C can help minimize eye damage associated with aging, cataracts, and age related macular degeneration.  The beta-carotene from Vitamin A can function as a sun block.  The Vitamin C in pumpkin helps produce collagen which contributes to strong and healthy skin.  Pumpkin consumption can also help our response to stress by replenishing the reduced magnesium levels that stress causes in our bodies.  

Pumpkin is weight-loss friendly too.  You can eat more pumpkin than other carbohydrates and consume fewer calories.  Pumpkin's high fiber content helps you feel full so you won't be so inclined to snack on high carbohydrate and high sugar foods.  

Pumpkin is easy to add to your diet.  When buying canned pumpkin be sure to purchase 100% pumpkin with no sugars added.  The pulp makes great low calorie desserts and soups.  It can be substituted for the fats in muffins.  It can be pureed in smoothies.  It can be added to tomato sauce dishes to increase the nutritional value.   It can be added to yogurt with cinnamon.  Roasted pumpkin seeds have a great taste as well.  So get creative!  Embrace this symbol of fall and festivities and all the healthy power it brings to us!