Pumpkins can be the holiday solution for an overall healthy heart and boost your body’s immune system. What comes to mind when you think of pumpkins? Jack-o’-lanterns? Pumpkin pie? Charlie Brown? Spice lattes? Well, these orange gourds have more to offer than Halloween desserts and drinks. Pumpkins have numerous health benefits, none of which are central to fall’s most common offering.
Is pumpkin good for you?
Pumpkins are an iconic American holiday product. Pumpkin pie can be found at most Thanksgiving tables. The first recipe for pumpkin pie appeared in American cooking in 1976 and pumpkins quickly gained national prominence in 1863 when President Lincoln named the fourth Thursday in November Thanksgiving. During October and November each year, American farmers grow more than a billion pounds of pumpkin in preparation for the fall season.
Pumpkins are orange fruits packed with vitamin A, vitamin C, potassium and fiber. A serving contains approximately 50 calories, consists of 94% water, contains 2 g protein and 12 g carbohydrates. The holiday foods also boost your body’s immunity, improve heart health and reduce the risk of heart disease.
Pumpkin increases immunity
Looking for a way to ward off disease and improve your immune system? Pumpkin is packed with vitamin A, which is fantastic for your vision and your immune system. It also contains the compounds lutein and zeaxanthin, which help prevent eye diseases such as cataracts and macular degeneration. Just one cup of pumpkin contains more than 200% of your daily dose of vitamin A. This helps your body fight infections, viruses and infectious diseases.
This orange fruit is also packed with nearly 20% of the recommended daily intake of vitamin C, which helps reduce cell damage, prevent chronic diseases and manage high blood pressure. This is a fantastic holiday product that you can’t miss on your healthy holiday menu.
Healthy heart
Eating pumpkin is good for the heart. The fiber, potassium and vitamin C in pumpkins all support heart health. Studies suggest that consuming enough potassium may be almost as important as reducing sodium when treating high blood pressure. One cup of pumpkin contains 16% of your recommended daily potassium. High blood pressure is a risk factor for cardiovascular disease, so lowering this risk factor is extremely important to stay healthy.
A great source of fiber
The fibers keep you energetic. One cup of pumpkin contains about 7 grams of fiber, which is about 20% of the recommended daily intake. This fiber gives you a feeling of fullness faster and ensures that you feel full for longer. One cup of pumpkin contains only about 50 calories, so pumpkin can fill you up quickly with very few calories. Pumpkin’s fiber content helps stabilize blood sugar levels, protect your heart, maintain your digestive tract and maintain your energy throughout the day.
This fall piece you can’t escape has some fantastic benefits. Including more pumpkin in our Thanksgiving and holiday meals will benefit our heart, blood sugar levels and immune system. Follow the recipe below for delicious pumpkin soup or take a look Delight magazine for more pumpkin recipes.
Are pumpkin seeds good for you?
Pumpkin seeds are a rich source of proteins, unsaturated fatty acids, vitamins and minerals that can reduce the risk of chronic diseases such as cancer. They are rich in many antioxidants, which protect your cells from disease-causing damage and reduce inflammation in your body. When they have their torso, they are also a great source of dietary fiber, which can enhance this effect. Studies show that anti-inflammatory foods can help you prevent chronic diseases, such as type 2 diabetes and heart disease. Try roasting them the next time you carve pumpkin.
Pumpkin soup
This vegan pumpkin soup meets all the requirements! It’s rich, creamy and ultimately satisfying. And best of all, it’s super easy and ready in 30 minutes or less!
Ingredients
- 1 tablespoon coconut oil or other oil
- 1 medium onion white, yellow or brown, chopped
- 2 cloves of garlic crushed
- 1 teaspoon Ginger minced or minced
- 1 teaspoon Thyme
- ½ teaspoon Cayenne pepper
- 9 cups Pumpkin (2.2 pounds), peeled and cubed
- 14 ounce can of coconut cream, unsweetened
- 1 and ½ cups Vegetable stock/broth
- Salt and pepper to taste
Instructions
- Add the coconut oil to a pan with the chopped onion, garlic and ginger and fry.
- Then add the thyme and cayenne pepper and fry until the onions are soft.
- Add the coconut cream, vegetable stock and pumpkin and bring to the boil.
- Reduce heat to low and simmer until pumpkin is soft and cooked through (about 10 minutes).
- Use a hand blender to blend it smoothly in the pan. If you don’t have a hand blender, add it in stages to a blender jar and blend until smooth.
- Add salt and pepper to taste.
- Serve with some pumpkin seeds as garnish (optional).
References:
How the formerly ubiquitous pumpkin became a Thanksgiving treat | History| Smithsonian Magazine
6 Health Benefits of Pumpkin – Cleveland Clinic
Fiber: The Carbs That Help You Control Diabetes | Diabetes | CDC
9 Impressive Health Benefits of Pumpkin (healthline.com)