October is my favorite time of year and it brings a sense of nostalgia of my childhood. Plus its pumpkin season! The colors are bright, there is a crispness to the air, and it’s a perfect opportunity to talk about the benefits of this delicious and versatile plant.
Edible pumpkins can be prepared in many ways. You can eat the meat and the seeds, it can be roasted, grilled, steamed, baked, boiled, and blended.
Benefits of pumpkin:
• Boosts immune system - Pumpkin is high in beta carotene, which your body uses to produce vitamin A, vitamin C, iron, and folate. These help strengthen your immune system.
• Reduces free radicals - Pumpkins are high in antioxidants such as carotenoids (which are found in the bright, natural pigments of certain fruits and vegetables). They combat the effects of free radicals in the body and may help protect against certain types of cancer. They also protect your cells from disease-causing damage and reduce inflammation in your body.
• Lowers blood pressure - Pumpkin is packed with potassium, which helps lower blood pressure, strengthen the bones, and reduce your risk of stroke.
• Makes your skin look great - Pumpkins are loaded with antioxidants that are great for your skin and help combat the effects of aging. It also contains vitamin E, A and C.
• Improves digestive health - Pumpkins are high in soluble fiber, which keeps your bowel movements regular, and promotes healthy weight management. Soluble fiber slows carbohydrate uptake, which controls blood sugar and insulin spikes after eating.
• Eye health - Consuming just one cup of pumpkin provides your daily recommended intake of vitamin A, which supports vision by protecting the cornea and improves night vision. It also contains lutein and zeaxanthin, which can protect your eyes from glaucoma, cataracts and macular degeneration.
Benefits of the seeds:
• Healthy Fats - Pumpkin seeds provide you with a substantial quantity of healthy fats. They are rich in omega-3 fatty acids, which offer a heart-healthy option by reducing blood pressure.
• Contain Minerals - They contain high amounts of minerals like magnesium, selenium, iron, and zinc.
• Stabilize Blood Sugar - The fiber can help reduce blood sugar levels in people with type 2 diabetes.
• Anti parasitic - Pumpkin seeds are even commonly used to help assist the body rid itself of parasites like intestinal worms.
• Promote Sleep - They are also a natural source of tryptophan, an amino acid that can help promote sleep.
Celebrate the pumpkin season with these simple yet nutrient dense recipes. Use the seeds from your pumpkin carving! They can easily be turned into a delicious snack, used to make crackers, cookies, or healthy granola bars, or even used as a great topping salads and soups.