Enjoy pumpkin, A fall superfood with health benefits galore

As the leaves change and a crisp chill fills the air, one vegetable takes the center stage in the world of fall cuisine – the pumpkin. Beyond its role as a Halloween decoration and pie filling, pumpkins offer a plethora of uses and health benefits that make them a versatile and nutritious addition to your autumn menu.

Pumpkins aren’t just for carving and dessert. They can be transformed into a wide array of savory dishes. Roasted pumpkin slices make a delectable side dish, while pumpkin puree can be used in soups, stews, and risottos, adding a creamy texture and a subtle earthy flavor. Try pumpkin seeds roasted with spices for a crunchy and healthy snack.

I always keep canned pumpkin in my house because a vet once suggested that I give my dog 1-2 tablespoons of pumpkin a day.

One of the primary reasons pumpkins are celebrated in the fall is their impressive nutritional profile. They are a low-calorie food packed with essential vitamins and minerals. A single cup of cooked, mashed pumpkin provides more than 200% of your daily recommended intake of vitamin A, which supports healthy vision and immune function.

Pumpkins are a great source of dietary fiber, with around 3 grams per cup. Fiber aids in digestion, helps maintain a healthy weight, and can even lower the risk of chronic diseases like heart disease and type 2 diabetes.

Pumpkins are rich in antioxidants like beta-carotene, which give them their vibrant orange color. These antioxidants help combat free radicals in the body, reducing the risk of chronic diseases and supporting overall health.

Due to its terrific nutrient profile, here are some health benefits of pumpkin.

Beta-carotene, a precursor to vitamin A found in abundance in pumpkins, is crucial for maintaining good eyesight. It helps prevent night blindness and age-related eye conditions.

The vitamin C content in pumpkins contributes to a robust immune system. As the flu season arrives, incorporating pumpkin into your diet can help keep illnesses at bay.

Pumpkins are a weight-friendly food due to their low calorie and high fiber content. Eating foods like pumpkin that are low in energy density can help control appetite and promote weight loss.

Potassium, found in pumpkin, supports heart health by helping regulate blood pressure. The fiber and antioxidants in pumpkins can also lower the risk of heart disease.

Pumpkin isn’t just beneficial when consumed; it can also enhance your skin’s health. The vitamins, antioxidants, and enzymes in pumpkin can rejuvenate your skin, making it look more youthful and radiant. You’ll find pumpkin extract in various skincare products.

You can even make your own pumpkin skin mask–Mix canned pumpkin and Greek yogurt in equal proportions. Spread the mixture on your face, leave it on for 10-15 minutes, and then rinse.  Don’t forget to bring a spoon; you might want to eat the leftovers.

Fall isn’t complete without a pumpkin spice latte. While these seasonal beverages are often laden with sugar and calories, there are healthier ways to enjoy that pumpkin spice flavor. Try adding a dash of cinnamon and nutmeg to your morning oatmeal or yogurt for a delicious and nutritious twist.

What are your favorite ways to enjoy pumpkin?

Have a healthy week!

Warmly,

Lisa

Dr. Lisa R. Young

 

 

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