It's everywhere right now... canned pumpkin, cooking pumpkins, pumpkin flavored beverages and baked goods! And, it's no wonder... not only does pumpkin taste good (think: squash), but it has fantastic health benefits too!
Please note: all of that pumpkin pie does not count, unfortunately... you can thank all of the sugar in most pie recipes ;)
• Pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute.
• Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health. Just one cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams, compared to a banana's 422.
• Pumpkins are a solid source of Vitamin C. One cup of cooked pumpkin contains more than 11 milligrams (or nearly 20 percent of the 60 milligrams the IOM recommends that women need daily; men should aim for around 75 milligrams).
• Pumpkins have high amounts of carotenoids present in them. Carotenoids assist in staving off free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. Pumpkins are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.
• Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such asconstipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.
• Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.
And, don't forget those seeds... just a quarter cup of pumpkin seeds gives you 73% of your daily value of manganese, 53% of your DV of tryptophan (helps boost your mood!!), 47% of magnesium, 39% of phosphorus, 21% of copper & 19% of protein! The seeds are also naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or "bad" cholesterol.
So, don't just buy canned pumpkin for pie this Thanksgiving... stock up on it while it's on sale and keep it in the pantry. Add it to muffins, pancakes, oatmeal, breads, soups, sauces and even serve warm (like squash). It's a healthy & delicious year-round treat!
Helpful Hint: purchase 100% pure canned pumpkin, not the canned pumpkin pie mix.
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