By Copper Williams
Who doesn’t love the telltale grin of a Jack O’ Lantern in the blistery autumn months? This Halloween icon has taken up porch side residence in October for decades, and practically heralds in the colder months to come. It’s pretty obvious that we’re big fans of that magnificent, orange squash when our San Joaquin countryside is chalk full of them peeking out from beneath their
ripening vines.
We do tend to forget what amazing health benefits we’re carving out to form smirking faces. But, the pumpkin’s bright orange color is a dead giveaway to its nutritional value. Consuming this Halloween staple is supportive of vision, heart, digestive and immune health! Essentially the whole pumpkin is edible, so before you decide to throw out that pumpkin pulp and all those slimy little seeds take a look at some fast facts about pumpkins that might leave you heading to the kitchen after
carving time!
Super Seeds
Pumpkin seeds are packed with a nutritional punch! A cup of these roasted little guys can provide over 11 grams of protein, 160 milligrams of magnesium, 580 milligrams of potassium and over 6 milligrams of zinc. As a good source of protein, the seeds help with satiety, making you feel full longer, explains Andrea Chapin, a Registered Dietician at Lodi Health. Potassium, a mineral responsible for muscle contraction, helps to control blood pressure by lessening the effect of sodium. “More great news about nutrition found in these seeds: people with higher amounts of magnesium in their diets tend to have a lower risk of developing type 2 diabetes,” explains Andrea. “And as we head into the fall flu season, zinc plays a large role as a nutrient necessary for proper immune function.”
That Impressive Pulp
Are you fond of fiber? You should be! A cup of pumpkin pulp can contain around 10 grams, which keeps your digestive system in top form and aids in losing weight. That very same fiber can also help defend your body against heart disease and helps in controlling blood sugar levels. The pulp of a pumpkin contains plenty of alpha-carotene and beta-carotene. Your body can create Vitamin A with these awesome antioxidants, pumping up your immune system and keeping your vision in the clear! Yesenia Cihuacoatl, MS, RD, CDE, Outpatient Dietitian for St. Joseph’s Medical Center says, “To get the biggest nutritional bang for your buck, I recommend steaming your pumpkin pulp. Steaming is one of the gentler cooking methods that help maintain the nutritional value of what we eat.”
Pumpkin Delight
Avoid pumpkin flavoring and opt for the real deal, says Andrea. Either fresh roasted or unsweetened canned is available all year round! A half-cup of canned pumpkin packs the health benefits discussed above – for less than 50 calories! (Like most fruits and vegetables, it’s essentially fat free). Talk about nutrition bang for your calorie buck. Add unsweetened canned pumpkin to oatmeal, healthy homemade baked goods, smoothies, soup, chili or homemade hummus. Yum!