Well, other than the Great Pumpkin (one of my
favorite holiday shows of all time) - Did you know pumpkins can actually be
eaten?? Shocking, I know! We are so used
to just using them for Fall decorations, we don’t really think about them as
being FOOD OTHER THAN PIE. Not only are
they food, they are super nutritious, and below is an article I found regarding
the health benefits hiding in your jack-o-lantern.
My adventure this week is to find a pumpkin
recipe (NOT pie filling – my daughter will be so annoyed), buy a pumpkin, and
make the recipe. I’ll post an update
with the results.
Yes, Linus, I will be “killing” the pumpkin….
Enjoy the information below, and have a great
week!
Mostly known for being a part of
Halloween decorations or a pie filling, pumpkins are also packed with nutrition
and offer a wide range of health benefits. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the
pulp or the seeds, pumpkins are great for your health and can offer some
incredible benefits.
Nutritional
Composition of Pumpkins
High
Carotenoids Content – Pumpkins owe their bright Orange color to the high amount
of carotenoids present in them. Carotenoids assist in staving off the free
radicals in the body, and help in preventing premature aging, cardiovascular
diseases and other infections. They are also high in Lutein & Zeaxanthin
which protect the eyes against free radical damage and prevent formation of
cataracts and degeneration of the eye tissues.
Protein –
Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of
pumpkin seeds contains approx. 7 grams of protein. Their oil is high in
phytosterols or plant-based fatty acids and their chemical composition is the
same as cholesterol. Phytosterols can replace cholesterol in the body, and help
in reducing the blood cholesterol levels.
Essential Fatty
Acids – Pumpkin seeds are a rich source of essential fatty acids,
which have numerous health benefits. From providing protection against serious
health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer
several health benefits.
Vitamin A –
Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both
seeds and flesh) can promote the health of your eyes and boost your immune system
remarkably.
Vitamin C - Vitamin
C helps fight free radicals, improves immunity and promotes the production of
collagen. The high Vitamin C content in pumpkins also offers protection against
various forms of cancer.
Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium,
which is an important mineral required for various biological functions.
Magnesium is also required for the maintenance bones and teeth.
Potassium
& Zinc – Pumpkin is loaded with potassium and Zinc. Studies show
that eating a potassium-rich diet can prevent onset of cardiovascular diseases
and hypertension. Zinc is important for providing bone density support for
people at risk for osteoporosis. It boosts the immune system and promotes
reproductive health.
Fiber
– Pumpkin flesh is very low in
calories and contains abundant quantities of extremely good dietary fiber. It
is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL
(bad) cholesterol levels in the blood and in regulating the blood sugar levels.
Health
Benefits of Pumpkin Flesh and Seeds
Prostate
Cancer – The protective compounds present within the pumpkin seeds,
called phytosterols can lower the risk of prostate cancer. These work by
shrinking the prostate and stimulating the secretion of chemicals that protect
against the transformation of testosterone into dihydrotestosterone (DHT). High
DHT levels can cause enlargement of the prostate glands.
Anti-Inflammatory
Effect – The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of
pumpkin can protect against joint inflammation and arthritis. Pumpkins have
been known to provide relief from inflammation quickly, without the harmful
side-effects of anti-inflammatory medicines.
Great on
your skin – The high amount of Vitamin A, C and E as well as Zinc
present in pumpkin, make it a great choice for those who want a healthy and
glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of
wrinkles and to keep your skin hydrated and nourished.
Prevents
Kidney Stones – Have 5 to 10 grams of pumpkin seeds every day. This
stimulates the kidneys and prevents the formation of calcium oxalate stones.
Depression –
Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings
of well-being and happiness. Having pumpkin as a part of your daily diet can
keep your spirits high and prevent depression.
Treatment
of Parasites – In various cultures especially China, pumpkins are used to
treat infections caused by tapeworms and other parasites.
Diuretics – Pumpkins
are natural diuretics. These help in flushing out the toxins and unwanted waste
material from the body, leaving you refreshed and healthy.
With so many health benefits, it is
no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the
pulp or the seeds – instead boil, bake or cook them in any form you like.
