Yes, I know, it’s autumn. So you think this article is going to discuss pumpkin spice, right? Wrong. However, pumpkin itself will be.
This amazing gourd, native to North America, is a versatile and highly nutritious food. Whether used in a pie, casserole, soup, pudding, or smoothie, there are many benefits to including it in your diet.
Rich In Beta Carotene
In case you hadn’t noticed, pumpkins are most commonly orange. That’s its beta carotene showing! Beta carotene is an antioxidant which provides your body with vitamin A. Vitamin A helps eyesight. Just a cup of pumpkin can give you up to 200% of the RDI of vitamin A. As with carrots, you can benefit from pumpkin year round to keep your eyes healthy. Your other organs can benefit from antioxidants like beta carotene as well.
Lowers Blood Pressure
Another plus to pumpkins is that they have lots of potassium. Potassium is necessary in order for your cells to function properly. It can help to metabolize carbohydrates. It assists in the functioning of the nerves and muscles. It also helps to regulate your heartbeat. That doesn’t mean eating pumpkin pie to keep your heart healthy! Some of the best ways to help lower your blood pressure with pumpkin is by including it in a stir fry, having a bowl of pumpkin soup, sprinkling pumpkin seeds on oatmeal, a salad, or a vegan yogurt. Pumpkin seeds are also great eaten straight as a snack or mixed in popcorn on movie night!
Helps You Sleep
Speaking of pumpkin seeds, another overall health benefit is that those seeds produce serotonin which helps you sleep. An amino acid, called tryptophan, helps to create the chemical in your body, which is necessary for a good night’s sleep. Munching a handful of seeds along with a cup of chamomile tea might be a good snack before bedtime to try if you’re having difficulty sleeping.
Gut Health
Pumpkin is also high in fiber, which can promote gut health and help you to feel fuller at mealtime, resulting in possibly consuming less. Not just at mealtime, but when you’re looking for a healthy snack that’s high in fiber a really good go-to would be pumpkin hummus. The fiber from both the chickpeas and pumpkin, along with the protein, vitamins and minerals they provide, make it one of the healthier snack choices when you’re feeling peckish.
Strengthens Your Immune System
Along with vitamin A, pumpkin also provides a wealth of other vitamins and minerals that can keep you healthy. Vitamins E and C, folate and iron, along with potassium can all help to strengthen your immune system. Food as medicine has always been a good first-defense against fighting illness. The healthier you eat, the easier it might be to ward off germs and illness, including possibly catching fewer colds.
Other Ways You May Benefit From Eating More Pumpkin
Along with the above-mentioned benefits, those concerned with other ailments or conditions such as high cholesterol, cancer, and diabetes may also benefit from this wonderful gourd. It can also help to reduce inflammation throughout the body and promote healthy skin as well.
There are so many ways you can include pumpkin in your diet, some of which have already been mentioned. It’s not just a food to be eaten in autumn and winter, or at the holiday table. You can find pumpkin year-round – fresh, canned, and frozen. Include it in not just pies or breads and muffins, but in casseroles, soups, smoothies, mixed in hummus or a stir fry, pancakes or waffles, and homemade breakfast bars. Remember that the seeds are just as nutritious and can be eaten on their own or sprinkled on just about anything!
If you haven’t been into pumpkin, I suggest revisiting it and find your own creative ways to include this amazingly healthy, budget-friendly food into your diet!
Christine Pesta is a writer, and the owner and Executive Editor of Live Your Life Vegan. You can follow her here, on Live Your Life Vegan, where she contributes regularly, as well as on social media.
