The Health Benefits of Pumpkins
This beautiful squash is one of the richest sources of beta-carotene (which your body turns into vitamin A), and provides vitamin C, vitamin E, potassium, fibre and the eye-loving carotenoids lutein and zeaxanthin. Pumpkin seeds (pepitas) add protein, magnesium, zinc and healthy fats.
Wellness
Pumpkins are not just for Halloween carving! Health-minded cooks everywhere love this magnificent vegetable for its pleasing taste and spectacular versatility. Here is what it brings to a balanced diet:
Eye health Beta-carotene is essential for normal vision, and lutein and zeaxanthin help protect the eyes. Diets rich in these carotenoids are linked with a lower risk of age-related macular degeneration and cataracts.
Immune health Vitamins A, C and E and the zinc in pumpkin seeds all support the normal function of your immune system.
Antioxidants Beta-carotene and vitamins C and E help protect your cells from everyday oxidative stress. Diets rich in colourful vegetables are linked with a lower risk of several chronic diseases, including some cancers.
Heart health Pumpkin is naturally fat-free and low in sodium, and provides potassium and fibre, which support healthy blood pressure and cholesterol. Pumpkin seeds provide healthy unsaturated fats and magnesium.
Digestive health A cup of cooked pumpkin provides around 3 grams of fibre, which helps keep you regular.
Blood sugar Pumpkin has a fairly high glycaemic index but a low glycaemic load, because a serve contains relatively little carbohydrate. Pairing it with protein and healthy fats keeps meals balanced.
Men’s health Some studies suggest pumpkin seed extract may help relieve the urinary symptoms of an enlarged prostate. See your GP for any prostate or urinary symptoms.
Mood and sleep Pumpkin seeds provide tryptophan and magnesium, which your body uses to make serotonin and melatonin. A handful as part of an evening snack is a nice ritual, though food alone won’t fix ongoing sleep or mood problems.
Bones Pumpkin seeds are a good source of magnesium and zinc, both needed for healthy bones.
Beauty
Antioxidant properties Beta-carotene supports healthy skin cell renewal, vitamin C helps make collagen, and vitamin E helps protect skin from free radical damage, keeping skin elastic and radiant.
Weight management
Fibre A cup of mashed pumpkin has around 3 grams of fibre to keep you feeling full and satisfied between meals.
Low in kilojoules That same cup has only around 205 kJ (49 calories) and is virtually fat-free.
Cooking with pumpkin
Why not try some sweet recipes such as pumpkin, honey & cinnamon pannacotta, pumpkin and coconut ice cream or a twist to puree with chicken stock and a dash of vanilla, If you’re not feeling that adventurous there are some classics below:
Since pumpkin seeds are so nutrient-rich, why not make a big batch of roasted, toasted pumpkin seeds to munch on as a tasty, crunchy snack between meals? All you need to do is gather the seeds, place them on a single layer in a baking pan, drizzle them with some good olive oil, sprinkle with salt and fresh ground black pepper, toss to coat and bake in a 190°C oven for 7-10 minutes, or until light golden brown.
A wonderful autumn or winter starter, or meal in and of itself, is a rich, velvety Pumpkin soup. Just saute one small yellow onion and two garlic cloves in a tablespoon of quality olive oil with 450 gms of pumpkin until softened. Sprinkle in one tablespoon of cumin and curry powder and toss gently until the veggies are well coated. Add three cups of chicken broth and simmer over low heat for about 15 to 20 minutes. Mix in one 1 can of coconut cream 2 to 3 minutes. Puree the mix in a blender until it reaches a smooth consistency. Serve while hot in pretty white ceramic bowls with fresh cracked pepper and a smattering of those delicious toasted pumpkin seeds as garnish.
And how could one possibly resist Pumpkin pie? You shouldn’t resist , it can be “skinnified” without sacrificing its rich, creamy lusciousness. Merely make a coconut, ground hazelnut. maple syrup and coconut oil base with a mix of 2 cups of pumpkin puree, 2 cups of coconut cream, eight egg whites, a teaspoon of cinnamon and a ½ teaspoon each of ginger, nutmeg and salt. Bake the pie crust first according to package directions. Then pour in the filling and bake at 175 celcius for about 35 to 40 minutes and serve with a scoop of your favorite brand of coconut yoghurt, a nice dollop.
“Only the knife knows what goes on in the heart of a pumpkin.” ~Simone Schwarz-Bart
- Pumpkins, photographed in Canada. (Photo credit: Wikipedia)
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
