The Power of Pumpkin (pt 1)

Story by Yvonne Miller

Oct 27, 2021

There’s more to pumpkins than just carving them. These fall favorites are a nutrient dense and delicious powerhouse.

Picked out your pumpkin yet? Most pumpkins are used for carving that scary or smiley jack-o-lantern; however, pumpkins are a very healthy food, high in fiber, vitamins and minerals yet low in calories, perhaps we should take a closer look at that pretty orange “winter squash”.

Pumpkins are native to North America and are popular around Halloween and Thanksgiving. Beyond its delicious taste, pumpkin is packed with vitamins and minerals, relatively low in calories, and 94% water. It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A. Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.

Ignore giant field pumpkins piled up for Halloween to make jack o’ lanterns, unless you’re carving one for your doorstep. They are not at all sweet and you will be sad if you try and use one in a recipe. Look instead for sugar pie, red Kuri, cheese, rouge vif d’étampes, or blue Hokkaido pumpkins if you plan on eating them!

Benefits of Eating Pumpkin:

Antioxidants — Pumpkins contain alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.

Packs Vitamins That May Boost Immunity — Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may also strengthen your immunity. 

Protecting Your Eyesight — Pumpkins’ high vitamin A, lutein and zeaxanthin contents may protect your eyes against vision loss, which becomes more common with age. 

May Promote Weight Loss — Pumpkin is packed with nutrients and yet has less than 50 calories per cup. This makes it a nutrient-dense food. It’s also a good source of fiber, which may suppress your appetite.

May Benefit Heart Health — Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits.

Contains Compounds That Promote Healthy Skin — Pumpkin is high in beta-carotene, which acts as a natural sunblock. Containing vitamins C and E, as well as lutein and zeaxanthin, it can help keep your skin strong and healthy.

Improves Sleep Quality and Boosts Mood — Since pumpkins are rich in tryptophan, they could also act as a natural sleep aid. Tryptophan produces serotonin and this, in turn, relaxes and calms you, so you eventually fall asleep. Pumpkin seeds have a high amount of tryptophan, a type of amino acid that is the building block of a mood-lifting neurotransmitter named serotonin.

Reduces Inflammation and the Risk of Bladder Stones — Pumpkin seed oil could provide relief from arthritis and reduce other inflammatory effects. Eating pumpkin seeds helps decrease bladder pressure, increase bladder compliance, and reduce urethral pressure.

Prevents Skin Aging — Pumpkins can work wonders for the skin as well. They help delay signs of aging (thank you, beta-carotene), increase collagen production, and brighten the skin. Because of its strong vitamin A and C presence, it allows the skin to remain soft and smooth.

Versatile and Easy to Add to Your Diet 

Roasted pumpkin is delicious and nutritious. You can add it to baked goods, soups, stews, or whip up a homemade pumpkin pie. Plus, it’s super easy to cook. The only things you’ll need are the aforementioned pumpkin, a knife (for halving the pumpkin), a spoon (for scooping out its insides), an oven, a pan or vessel of some sort, and a bit of time. As with all winter squash, you want to choose a pumpkin that feels heavy for its size.

How to Select and Safely Cut a Pumpkin

Big carving pumpkins are not for eating. The best option is to buy a smaller “Pie Pumpkin.” As always, be careful cutting into the round-shaped pumpkin.

Place the pumpkin on a kitchen towel to prevent slipping. To cut through the tough skin of the pumpkin, use the tip of a sharp, chef’s knife to first pierce the spot where you want to cut. That gives you a starting point for the blade of your knife to begin. Then nestle your blade into that spot, and gently rock back and forth. Don’t try to muscle it! The waxy surface of the pumpkin can slide on your cutting board. Using a large metal spoon, scoop out the seeds and insides of the pumpkin. Save the seeds for roasting. Cut into one-inch wedges. Cooking times will vary slightly, depending on the thickness of the pumpkin, so check at the 15-minute mark.

Although pumpkin is healthy, many pumpkin-based junk foods — such as lattés, candies and pie fillings — are loaded with added sugar. They do not offer the same health benefits as consuming the fruit.

Pumpkin is very healthy and generally safe when eaten in moderation. Make sure to avoid pumpkin-based junk foods, as they are often packed with added sugar.

Don’t Throw Out the Seeds with the Gunk, Follow this Easy

Pumpkin Seed Recipe

Clean your pumpkin seeds of guts and rinse with water, allow them to dry in a single layer. Lightly oil and season with salt or old bay and bake until toasted, approximately 20-25 minutes at 350°F.

Roasted Pumpkin Recipe

Ingredients:

Pumpkin

Olive oil

Ground clove

Cinnamon

Nutmeg

Brown sugar

Sea salt

Instructions: Heat oven to 375°F. Place pumpkin slices on baking sheet. Drizzle with olive oil and rub on both sides of pumpkin, then season with salt, spices and brown sugar. Roast for 18-20 minutes, depending on thickness of pumpkin slices (check at 15 minute mark). You can also omit the seasonings, take the pulp and puree it for use in other recipes.