The Secret Health Powers of Pumpkins Go Far Beyond the Holidays, Experts Say
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Pumpkin is a staple ingredient in many Christmas dishes, including pumpkin pie, bread, soups, and even ravioli.
In addition to its seasonal appeal, pumpkin has been shown to have many health benefits.
According to Robin DeCicco, a certified holistic nutritionist based in New York, pumpkin is a great source of fiber and potassium, which improves heart health by counteracting sodium’s effect on blood pressure.
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“For heart health (and overall health) we’re always looking for ways to increase our daily fiber intake, and pumpkin is a good source,” he told News Digital in an interview.
About 1 cup of canned organic pumpkin puree can provide more than 10% of your daily potassium and contains about 4 grams of fiber.
Caratenoids found in pumpkin, squash and carrots may help protect against cell damage, experts say. (iStock)
DeCicco suggested adding pumpkin puree to smoothie bowls, oatmeal, and yogurt for a “rich creaminess” that also satisfies the appetite.
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According to the nutritionist, pumpkin is also very rich in antioxidants.
“There is research correlating a diet rich in antioxidants with health benefits, specifically reducing the risk of inflammatory conditions,” DeCicco added.
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Pumpkin and other brightly colored foods, such as squash and carrots, also contain carotenoids, which may help protect against cell damage.
Pumpkin seeds are rich in fiber and protein. (iStock)
It’s important to read labels carefully when using products like canned pumpkin puree, as some that are labeled “pumpkin pie mix” likely include added sugars, the nutritionist cautioned.
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“Look for the can that only says ‘organic pumpkin’ as an ingredient,” she advised. “If you want to add a little sweetness of your own, add ground cinnamon, ground nutmeg, ground ginger, and a small amount of low-glycemic sugar, such as coconut palm sugar.”
It’s important to read labels carefully when using products like canned pumpkin puree, as some that are labeled as “pumpkin pie mix” likely include added sugars, one nutritionist warned. (iStock)
For a nutrient-dense snack, DeCicco recommends adding pumpkin seeds.
“Pumpkin seeds contain a lot of protein and fiber to stabilize blood sugar and reduce cravings, and they are also rich in many antioxidants and vitamins for overall health,” she said. “Rich in zinc for immune health and studied to improve prostate health, they are also high in potassium, magnesium and iron.”
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According to DeCicco, just a quarter cup of pumpkin seeds can provide about 10 grams of protein and 3 grams of fiber. Fiber is increased by eating the seeds after peeling them.
Angelica Stabile is a lifestyle reporter for News Digital.